Vernon Davis Workout Routine

Vernon Leonard Davis is an American football tight end for the Washington Redskins of the National Football League(NFL). He played college football at Maryland. He was drafted by the San Francisco 49ers sixth overall in the2006 NFL Draft. Upon entering the league, Davis signed to a five-year, $23 million deal that made him the highest paid tight end at the time.It was in the year 2009 when he co-led the NFL in touchdown receptions. Since then, he became a remarkable sports man.He is extremely popular in youth for his athletic and toned body.  He follows a strict and healthy diet and extensive workout sessions to stay in shape.


  • Born Name — Vernon Leonard Davis
  • Date of birth — January 31, 1984
  • Place of birth — Washington, D.C.
  • High school — Washington (DC) Dunbar
  • College — Maryland
  • NFL draft — 2006 / Round: 1 / Pick: 6
  • Nationality — American 
  • Birth Sign — Aquarius
  • Number — 85
  • Position — Tight End
  • Height — 6 ft 3 in (1.91 m)
  • Weight — 248 lb (112 kg)
  • Website —

Diet and Supplements 

  • Egg white vegetable omelet (with turkey, sausage, or chicken): 1 serving
  • BCAAs 
  • Creatine 
  • Carbs
During Workout 
  • MuscleTech: Nitro-Tech
Post-workout Snack 
  • Protein shake 1 
  • Banana 1
  • Salmon 
  • Broccoli 
  • Brown rice 
  • Water 1 glass
Afternoon Snacks 
  • Protein shake, protein bar, or both
  • Grilled chicken 
  • Green beans 
  • Fruit 
  • Water1 glass
Bedtime Snacks 
  • Granola bar or bowl of cereal


Vernon Davis follows a  4 day workout routine which mainly focuses on his upper body and lower body workout consists of kettle bell swings, power cleans, speed deadliest and barbell squats.

Davis is serious about his fitness. “During the off-season,” he said in an interview, “I lift for endurance. I’ll start with 205 pounds and rep it out, then go up to 225 and rep it out, and 245 and rep it out. Then I’ll come back down—245 and rep it out, 225 and rep it out, and so on. I also do explosive drills with trainers I’ve been working with for years. What really works is doing resistance work, with another guy behind me holding a rope tied around my waist. During the season, I lift heavy. I might go up to 435 pounds. I love the bench, it’s always been one of my favorite lifts for strengthening my core.”

According to Vernon, weight training is one of the effective exercises for him. “I believe that strength is something that does run in my genetics, so I took advantage of this opportunity to grow even stronger by lifting weights regularly,” he explained. “It’s really a combination of good genes and hard work that’s brought me to where I am today.”
Now what is his typical gym activity? According to him, “Usually, I train heavier during the off-season because during the on-season I really want to focus on injury prevention workouts. To recover from workouts I typically drink a 20-gram protein shake, float in the pool for 15 minutes, then do a hot-and-cold tub contrast soak.”


  1. Wednesday, Saturday and Sunday – Rest 
  2. Abs exercise – Perform any one abs exercise
  3. Triceps exercise – Perform any one triceps exercise 

  1. Light stretching exercises (Warm-up) 

  2. Kettlebell Swing (1 set of 15 reps, Warm-up) 

  3. Power Clean (5-8 sets of 1-6 reps) 

  4. Bench Press or incline press (8 sets of 3 reps) 

  5. Any one triceps exercise (3-5 sets of 8-15 reps) 

  6. Rowing variation (1 minute) 

  7. Dumbbell Lateral Raises (1 minute) 

  8. Any one abs exercise (3 sets of 12-30 reps) 

  9. Farmer’s walk (4 sets across the weight room)

  10. Neck lateral flexion (1-2 sets of 2-20 reps) 


  1. Light warm-up stretching exercises 

  2. Kettlebell Swing (1 warm-up set of 15 reps) 

  3. Explosive bench or squat variation (3-6 sets of 1-3 reps using chains or bands)

  4. Barbell Squats (8 sets of 2 reps) 

  5. Speed deadlift (with bands) (8 sets of 1 rep) 

  6. Back Hyperextension (3 sets of 15 reps) 

  7. Seated Calf Raises (3 sets of 15 reps) 

  8. Any one abs exercise (3 sets of 12-30 reps) 

  9. Dumbbell Clean (4 sets of 6 reps) 


  1. Light warm-up stretching exercises 

  2. Kettlebell Swing (1 warm-up set of 15 reps) 

  3. Power Clean (5-8 sets of 1-6 reps) 

  4. Bench Press or incline press (5-8 sets of 8,5,3,1,1,1,1,1 reps) 

  5. Any one upper back exercise (3-4 sets of 8-15 reps) 

  6. Any one triceps exercise (5 sets of 6 reps) 

  7. Special exercise (2 sets of 10-30 reps) 
  8. Lat Pulldown or Pullups (4 sets of 8 reps) 

  9. Any one abs exercise (3 sets of 12-30 reps) 

  10. Any grip exercise (4 sets of 8 reps) 
  11. Neck lateral flexion (1-2 sets of 12-20 reps) 


  1. Light warm-up stretching exercise

  2. Kettlebell Swing (1 warm-up set of 15 reps) 

  3. Single Leg Squats (5-8 sets of 3-5 reps) 

  4. Explosive bench or squat variation (3-6 sets of 1-3 reps using chains or bands)

  5. Reverse Hyperextensions (4 sets of 6 reps) 

  6. Posterior chain (4 sets of 8_15 reps) 
  7. Seated Calf Raises (3 sets of 15 reps) 

  8. Any one abs exercise (3 sets of 12-30 reps) 

  9. Dumbbell Clean (4 sets of 6 reps) 

  10. Neck rotation (1-2 sets of 12-20 reps )

It’s just been exciting. It’s just a great feeling being able to accomplish some of the things I’ve been able to accomplish.
– Vernon Davis 

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