Celeb health

Rob McElhenney Workout Routine & Diet Plan

Rob McElhenney

Rob McElhenney was born on April 14, 1977, in the United States. He moved to Los Angeles after he graduated. He is an actor, producer, director, and screenwriter. Most people know him for playing Ronald McD TV show “It’s Always Sunny in Philadelphia.

When he was 21, he wrote his first script, and Paul Schrader bought the rightaduated. In 2004, while making a horror movie in New York with Glenn Howerton and Charlie Day, he met them. In the eighth season of “Winterfell,” which aired in 2019, McElhenney showed up as a guest star.

We’ll talk about Rob McElhenney’s workouts, diet, and supplements in this article:

Current Stats

  • Height: 175 cm or 5 ft 9 inches
  • Weight: 74 to 79 kg, or 165 to 175 lbs.
  • Age: 43 years
  • Date of Birth: April 14, 1977
  • Awards: Nominated for the 2018 IGN Summer Movie Awards

Workout Principles

McElhenney goes to the gym about six times a week. Twice a week, he likes to work on body parts like his legs. He said, “Let me break it down for you because it’s not that hard, and anyone can do it. Anyone on Earth can do this. First, quit your job if you work from 9 to 5. Do you enjoy eating? Don’t worry about that. Because nothing you eat will taste good to you. Alcohol? Sorry. That’s no good.”

Rob McElhenney’s Workout Routine

Rob McElhenney has told people who want to get in shape to quit their 9-to-5 jobs because they get in the way of living a healthy life. He means that if you’re going to get in shape, you must stop doing what you usually do.

He says you should work with a personal trainer and go to different gym sessions. About six times a week, he goes to the gym as part of his workout routine.

Here is what Rob McElhenney does to work out:

Monday: Push Day

Rob McElhenney does a push routine on Monday. He does a total of 7 exercises and an average of 5 sets each.

Here is what Rob McElhenney does to push:

1. Bench Press (5 sets, 15 reps)

2. Bench Press (1 set to failure)

3. Shoulder Press While Sitting (3 sets, 25 reps)

4. Tricep dips with weights (3 sets, 30 reps)

5. Cable Crossovers on Stands (5 sets, 50 reps)

6. Cable Tricep Extensions (5 sets, 50 reps)

7. Lifting dumbbells while seated (5 sets, 50 reps)

Tuesday: Pull Day

McElhenney does a pull routine on Tuesday.

Here is what Rob McElhenney does when he pulls:

1. Barbell Deadlifts (5 sets, ten reps)

2. Barbell Deadlifts (until failure)

3. Chin-ups with weights (3 sets, 25 reps)

4. Supported Chest Rows (3 sets, 30 reps)

5. Shrugs (5 sets, 50 reps)

6. Standing Barbell Curls (5 sets, 50 reps)

7. Reverse Fly Standing Cable (5 sets, 50 reps)

Wednesday: Leg Day

On Wednesday, he does 7 different exercises for his legs as part of his leg routine.

Here is what Rob McElhenney does for his legs:

1. Front Squat (5 sets, 15 reps)

2. The back squat (1 set to failure)

3. Barbell Good Mornings (3 sets, 25 reps)

4. Leg Press (3 sets, 30 reps)

5. Turn hyperextension around (5 sets, 50 reps)

6. Sitting Leg Curl (5 sets, 50 reps)

7. Calf Raise While Sitting (5 sets, 50 reps)

Rob McElhenney workout

Thursday: Push Day

He does another push routine on Thursday.

Here is what Rob McElhenney does to push:

1. Overhead press while standing (5 sets, 15 reps)

2. Overhead press while standing (1 set to failure)

3. Bench Press with a slant (3 sets, 25 reps)

4. Bench press with a close grip (3 sets, 30 reps)

5. Machine Sit Fly (5 sets, 50 reps)

6. Tricep push-ups while standing (5 sets, 50 reps)

7. Cable Lateral Raises While Standing (5 sets, 50 reps)

Friday: Pull Day

McElhenney does another pull routine on Friday. He does a total of seven different exercises and averages five sets each.

Here is what Rob McElhenney does when he pulls:

1. Barbell Snatch Grip Deadlift (5 sets, 15 reps)

2. Barbell Snatch Grip Deadlift (1 set to failure)

3. Rows with a barbell (3 sets, 25 reps)

4. Pull-ups with weights (3 sets, 30 reps)

5. Rows with one arm (5 sets, 50 reps)

6. Incline Dumbell Curl (5 sets, 50 reps)

7. Seated Machine Fly Backwards (5 sets, 50 reps)

Saturday: Leg Day

On Sunday, McElhenney does 7 different exercises for his legs as part of another leg routine.

Here is what Rob McElhenney does for his legs:

1. Front Squat (5 sets, 15 reps)

2. Front Squat (1 set to failure)

3. The Romanian Deadlift (3 sets, 25 reps)

4. Hip thrusts with a barbell (3 sets, 30 reps)

5. Romanian Deadlift (25 reps)

6. Dumbbell Lunges (5 sets, 50 reps)

7. Leg extensions while sitting (5 sets, 50 reps)

8. Hanging Leg Raises (5 sets, 50 reps)

Sunday: Sleep

1 . Rob McElhenney takes a day off on Sunday.

Rob McElhenney diet

Rob McElhenney’s Diet

Rob McElhenney had to stick to a strict diet when he needed to get into superhero shape. His healthy diet included chicken breast, vegetables, and brown rice, among other things. He asked his chef to do it for him when he was too lazy to cook. He needed a lot of professional help to prepare for his role.

Here is Rob McElhenney’s diet:


  • Eggs
  • Toasts


  • Protein shake
  • Avocados


  • Breast of chicken
  • The brown rice
  • Leafy greens


  • No matter what his chef makes


Everything you need to know about Rob McElhenney’s workouts, and diet, as you can see, his acting job has required him to stay in good shape. The push, pull, leg, and split is a classic and perfect one since you can work out every muscle group twice a week.