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Vernon Davis Workout Routine and Diet Plan 2021

Vernon Davis

Vernon Davis is a well-known former American footballer for the San Francisco 49ers of the NFL. His birthday is January 31, 1984, and he was born and raised in Washington, D.C., United States. He was very active in fitness since his childhood age.

Vernon Davis is a great footballer. He is best known for his muscular and athletic body. To stay and maintain his body shape, he follows a strict diet and workout schedule. Here are the workout routine and diet plan Davis followed to enhance his fitness, agility, timing, and strength.

Vernon Davis’s Body Measurement (Body Stats)

Talking about Vernon Davis’s height and body height, he stands at 6 ft 3 inches and weighs around 113 kg or 250 lbs. Moreover, Devis has black hair and dark brown eyes.

Age37 years
Height6 ft 3 inches or 191 cm
Weight113 kg or 250 lbs
Hair ColorBlack
Eye ColorDark Brown
NationalityAmerican
ProfessionFootball Player

Vernon Davis Workout Routine

What is Vernon Davis Workout Routine? Before starting, Vernon Davis’s workout schedule, make sure you stay hydrated during workouts by drinking lots of water or energy drinks. And don’t forget to warm-up workouts and make sure to cool down by stretching your muscles out. This will support you to enjoy injury-free workouts or exercises.

Vernon Davis follows a four-day workout where his prime focus is his lower body and upper body. The variety of workouts includes kettlebell swings, power cleans, speed deadliest, and barbell squats.

Here is Vernon Davis’s workout routine:-

Monday Workout

Within this routine, Vernon Davis performs a Monday routine by doing a total of 8 different workouts.

Here is Vernon Davis’s Monday routine:-

  1. Kettle-bell swing and stretching (Warm-Up: 1 set, 15 reps)
  2. Power clean press (6 sets, 4 to 6 reps)
  3. Bench or incline press (8 sets, 3 reps)
  4. Cable press downs/ overhead extensions (3 to 5 sets, 10 to 15 reps)
  5. Circuit workouts (2 sets for 1 min each)
  6. Work on Abs (3 sets, 15 to 30 reps)
  7. Farmer’s walk holding 20kg plates (4 sets)
  8. Neck lateral flexion (2 sets, 15 to 20 reps)

Tuesday Workout

Within this routine, Vernon Davis performs a Tuesday routine by doing a total of 12 different workouts.

Here is Vernon Davis’s Tuesday routine:-

  1. Kettle-bell swing and stretching (Warm-Up: 1 set, 15 reps)
  2. Kaiser squat machine (4 to 6 sets, 3 reps)
  3. Explosive jumps (4 to 6 sets, 3 reps)
  4. Box jumps (4 to 6 sets, 3 reps)
  5. Kneeling squats (4 to 6 sets, 3 reps)
  6. Box squats (4 to 6 sets, 3 reps)
  7. Barbell squats (8 sets, 2 reps)
  8. Speed deadlifts using bands (8 sets, 2 reps)
  9. Back hyper-extension (3 sets, 10 to 15 reps)
  10. Calf raise (3 sets, 18 to 20 reps)
  11. Work on Abs (3 sets, 15 to 20 reps)
  12. Dumbbell clean (4 sets, 6 reps)

Thursday Workout

Within this routine, Vernon Davis performs a Thursday routine by doing a total of 9 different workouts.

Here is Vernon Davis’s Thursday routine:-

  1. Kettle-bell swing and stretching (Warm-Up: 1 set, 15 reps)
  2. Power clean (5 to 8 sets, 6 reps)
  3. Bench or incline press (5 to 8 sets, 8 reps)
  4. Upper back exercises (3 to 4 sets, 8 to 15 reps)
  5. Triceps exercises (5 sets, 6 reps)
  6. Lat pull-downs or pull-ups (4 sets, 8 reps)
  7. Work on Abs (3 sets, 15 to 30 reps)
  8. Grip exercises (4 sets, 8 reps)
  9. Neck lateral flexion (2 sets, 15 to 20 reps)

Saturday Workout

Within this routine, Vernon Davis performs a Saturday routine by doing a total of 13 different workouts.

Here is Vernon Davis’s Saturday routine:-

  1. Kettle-bell swing and stretching (Warm-Up: 1 set, 15 reps)
  2. Single leg squat (5 to 8 sets, 5 reps)
  3. Kaiser squat machine (4 to 6 sets, 3 reps)
  4. Explosive jumps (4 to 6 sets, 3 reps)
  5. Box jumps (4 to 6 sets, 3 reps)
  6. Kneeling squats (4 to 6 sets, 3 reps)
  7. Box squats (4 to 6 sets, 3 reps)
  8. Reverse hyperextension (4 sets, 6 reps)
  9. Posterior chain (4 sets, 8 to 15 reps)
  10. Calf raise (3 sets, 15 reps)
  11. Work on Abs (3 sets, 15 to 30 reps)
  12. Dumbbell clean (4 sets, 6 reps)
  13. Neck rotation (2 sets, 12 to 20 reps)

Wednesday, Friday, and Sunday: Rest

On Wednesday, Friday, and Sunday, Vernon Davis rests and recovers.

Vernon Davis’s Diet Plan

Vernon Davis follows a healthy and well-balanced diet plan. He usually eats 4 to 5 meals a day, and his diet consists of scrambled eggs, low-fat cheddar cheese, turkey bacon, chicken breast, barbecue sauce, black beans, mixed berries, protein or carb, brown rice, peanut butter, etc.

Here is Vernon Davis’s diet plan:-

  • 1st Meal: 3 scrambled eggs, low-fat cheddar cheese, turkey bacon on a 100% whole-wheat bagel, 20 oz. orange juice
  • 2nd Meal: 8-oz. chicken breast, low-fat cheese, barbecue sauce, black beans on a flour tortilla, mixed berries, water
  • 3rd Meal: 8 oz. lean red meat, 2 cups brown rice, 2 cups steamed veggies, water
  • 4th Meal: Protein/carb RTD, peanut butter and jelly sandwich on whole-wheat bread, water

FAQ Regarding Vernon Davis

What does Vernon Davis eat in a day?

Vernon Davis usually eats 4 to 5 meals a day. His diet consists of scrambled eggs, low-fat cheddar cheese, turkey bacon, chicken breast, barbecue sauce, black beans, mixed berries, protein or carb, brown rice, peanut butter, etc.

How many calories does Vernon Davis eat a day?

Vernon Davis usually eats 3.7k calories a day.

How much is Vernon Davis’s net worth?

Vernon Davis is a well-known former American footballer for the San Francisco 49ers of the NFL who has a net worth of 16 million dollars.