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Derrick Henry Workout Routine and Diet

Before we explore Derrick Henry workout routine and diet, let’s learn more about him and why he has captured the hearts of so many fans.

Who is Derrick Henry?

Derrick Henry is an American professional football player who currently plays as a running back for the Tennessee Titans in the National Football League (NFL). He is also known as “King Henry” because of his powerful running style and his crazy ability to break tackles.

People are attracted to him because of his imposing size, exceptional rushing abilities, and record-breaking performances for the NFL.

Henry inspires and motivates people from all over the world. One of his most famous quote is,

“Never let anyone define your limits. Embrace the grind, push through the pain, and keep working towards your goals. Success comes to those who never give up.”

Derrick Henry

Derrick Henry Stats

  • Age: 29 years
  • Height: 6 feet 3 inch (191 cm)
  • Weight: 247 lbs (112 kg)
  • Date Of Birth: January 4, 1994
  • Nationality: American
  • Profession: American football running back for the Tennessee Titans.

Overview of Derrick Henry Workout Routine

Derrick Henry is renowned as the NFL’s strongest and fastest player ever. He dedicates ample time to strength training despite being an endurance athlete.

His workout encompasses more than just strength training; it includes flexibility, explosive power, and speed training as well.

Henry follows the five-day workout routine, with a focus on the lower body on Monday, speed and agility on Tuesday, the upper body on Wednesday, conditioning and explosive power on Thursday, and flexibility and mobility on Friday.

We have not included the sets, reps, or duration of his workouts. Coaches and conditioning specialists customize sets, reps, and durations of drills to improve specific aspects like speed, agility, and acceleration.

They adjust intensity and volume based on workload and the overall training plan for optimal results.

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Derrick Henry Workout Routine

Monday: Lower Body

  • Squats
  • Deadlifts
  • Lunges
  • Leg Press
  • Calf Raises
  • Plank

Tuesday: Speed and Agility

  • Cone Drills
  • Ladder Drills
  • Shuttle Runs
  • Sprints
  • Agility Hurdles

Wednesday: Upper Body

  • Bench Press
  • Bent-Over Rows
  • Shoulder Press
  • Pull-Ups or Lat Pulldowns
  • Bicep Curls
  • Tricep Dips or Pushdowns

Thursday: Conditioning and Explosive Power

  • Hill Sprints
  • Box Jumps
  • Medicine Ball Throws
  • Broad Jumps
  • Battle Rope Exercises

Friday: Flexibility and Mobility

  • Dynamic Warm-Up
  • Stretching
  • Foam Rolling or Self-Myofascial Release
  • Mobility Exercises

Saturday: Active Recovery or Rest

On Saturdays, Derrick Henry chooses to either rest or engage in a light workout, such as yoga, stretching, or cardio.

Sunday: Rest and Recovery

On Sundays, Derrick focuses on recovery to prevent injuries, utilizing active release techniques, cold baths and dry needling.

Derrick Henry’s Cardio Workout:

  1. Plyometric workouts: Derrick Henry incorporates plyometric workouts to enhance his explosive power, using exercises like box leaps, medicine ball tosses, and bounding drills. These exercises help him break tackles and gain yards more quickly.
  2. Conditioning and Cardiovascular Training: To improve his overall fitness and endurance on the field, Henry likely includes conditioning and cardiovascular training, such as HIIT, sprints, and other aerobic activities.
  3. Position-Specific Skill Work: In addition to strength and conditioning, Henry focuses on position-specific skill work. This involves practicing running back-specific exercises like ball handling, route running, pass catching, and analyzing game footage to enhance his performance.

Derrick Henry Diet

Derrick Henry consumes close to 3,500 calories per day and concentrates on high-calorie, low-carb meals to fuel his workouts and keep him full all day.

Derrick Henry makes an effort to drink at least one gallon of water every day.

Derrick Henry’s team, the Titans, has a dedicated dietician who designs his meals, and his personal chef takes care of the cooking. He ensures that his calorie intake matches the energy he burns during his workouts and matches to meet his performance needs.

Some of the food items he may included in his diet:

  • Protein shake
  • Fresh fruits
  • Green salad
  • Grilled chicken
  • Brown rice
  • Oatmeal
  • Scrambled eggs
  • Milk


Derrick Henry is a highly regarded American football player who is renowned for his enormous stature, strong rushing style, and record-breaking NFL achievements.

Strength training, speed and agility work, upper body workouts, conditioning, and flexibility are the main components of his fitness 

Henry works out five days a week, including squats, deadlifts, cone drills, bench presses, sprints, and plyometric exercises. In order to fuel his exercises and preserve his body, he also pays attention to his nutrition, taking in about 3,500 calories daily with a concentration on high-calorie, low-carb meals.

Henry is an example to many others who want to succeed in their own fitness journeys because of his devotion to his training, physical fitness, and general health.

a fitness enthusiast and aspiring personal trainer and nutritionist, sharing expertise and insights on TheSigmaFitness.com, inspiring readers with evidence-based information for optimal fitness and well-being.

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