Connor Murphy’s Workout Routine & Diet Plan

Connor Murphy's workout routine

Get all the details of the American bodybuilder and YouTuber Connor Murphy’s workout routine and diet plan and learn about how he keeps his lean and muscular physique.

If you’re a fan of social media fitness influencers then you probably know Connor Murphy because he has earned a name for himself as a bodybuilder champion and a fitness icon on different social media platforms.

Connor Murphy is also known for his Adonyx workout system which he designed to help men get stronger and build muscle using weightlifting and bodybuilding exercises.

Connor’s amazing physique has brought a lot of questions to his follower and most of them wonder what Connor Murphy’s workout routine and diet plan look like, I am giving you all the answers in this post just keep reading. 

Connor Murphy’s Stats

Height: 185 cm – 6’ 1”

Weight: 88 kg – 196 pounds

Age: 25 years old

Birthday: 7th of October, 1994

Accolades: Successful YouTuber

Connor Murphy’s Workout Routine

Connor Murphy's workout routine and diet plan

Image source @connormurphyofficial Instagram

I think we can all agree that Connor Murphy’s physique is stunning, but you should know this, it took him years to build such an amazing physique.

Connor Murphy likes sticking to the basics when it comes to the workouts he performs exercises like squats, bench press, deadlifts, overhead press, and the bend-over row. He only adds in isolation exercises when preparing for a competition, these exercises include bicep curl, tricep extension, and situps. 

Connor’s training program is high-volume training which helps him to get the best results in terms of muscle building. He hits the gym five days a week and he ensures to work each of his muscle groups with different exercises.

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Here is Connor Murphy’s weekly training routine;

Monday- Chest

  • Flat barbell/dumbbell bench press- (4 sets of 10 reps)
  • Incline dumbbell bench press- (4 sets of 10 reps)
  • Weighted chest dips- 5 sets of (10-12 reps)
  • Landmine chest squeezes supersetted with cable flyes- (4 sets of 12 reps)
  • Incline bench dumbbell flys- (5 sets of 10-12 reps)
  • Cable crossovers- (5 sets of 10-12 reps)
  • Peck deck flys- (5 sets of 10-12 reps)

Tuesday- Shoulders

  • Standing dumbbell press (single-arm)- (3 sets of 10-12 reps)
  • Seated dumbbell overhead press- (4 sets of 10 reps)
  • Machine overhead press- (4 sets of 10 reps)
  • Front dumbbell raises- (3 sets of 12 reps)
  • Plate raises (with a 45-pound plate)- (3 sets of 12 reps)
  • Lateral raises- (3 sets of 10-12 reps)
  • Lying single-arm dumbbell raise- (3 sets of 10-12 reps)
  • Rear delt flys- (3 sets of 12-15 reps)
  • Reverse pec dec flys- (4 sets of 10 reps)

Wednesday- Back and Arms

  • Deadlifts- (4 sets of 10 reps)
  • Wide-grip lat pulldowns- (3 sets of 10-12 reps)
  • Barbell rows- (3 sets of 8-10 reps)
  • T-bar rows- (3 sets of 8-10 reps)
  • Cable rows- (3 sets of 8-10 reps)
  • Dumbbell shrugs- (3 sets of 10-12 reps)
  • EZ-bar preacher curls- (3 sets of 12 reps)
  • Cable tricep pushdowns- (3 sets of 12 reps)

Thursday- Legs

  • Barbell squats- (3 sets of 8-12 reps)
  • Stationary lunges- (4 sets of 8 reps on each leg)
  • Bulgarian split squat- (3 sets of 8-10 reps)
  • Seated leg press- (3 sets of 10-12 reps)
  • Seated reverse leg curls- (3 sets of 12 reps)
  • Leg extensions- (3 sets of 12 reps)
  • Standing calf raises- (3 sets of 12-15 reps)

Friday- Abdominals

  • Bodyweight crunches- (5 sets of 20 reps)
  • Cable crunches- (3 sets of 20 reps)
  • Decline sit-ups- (3 sets of 12-15 reps)
  • Oblique crunches with medicine ball- (3 sets of 15 reps on each side)
  • Leg raises- (4 sets of 20 reps)
  • Ab rolls- (3 sets of 10 reps)

Saturday and Sunday- Rest

When he is selecting his weight, Connor prefers moderate-heavy weights, which allows him to focus more on muscle contraction and keep his form in check while lifting.

In order to give his body enough time to rest and his muscles to recover Connor does not train on weekends.

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Connor Murphy’s Diet Plan

Connor Murphy's Diet Plan

Image source @connormurphyofficial Instagram

Connor Murphy always goes through bulking and cutting phases in his fitness journey, he bulks when he is in his offseason and cut when preparing for a competition.

So this makes his diet depend on whether he is bulking or cutting but either way, he prefers eating whole food items in his diet.

Connor Murphy mostly prefers taking whole food items like eggs, chicken, sweet potatoes, pasta, avocados, oatmeal, canned tuna, Greek yogurt, corn tortillas, and juice, whether he is bulking or cutting you will these food items in his diet plan.

Connor Murphy’s Bulking Diet Plan

Here is what Connor Murphy takes during his bulking phase;

Meal 1

  • 1½ cups mixed fruits
  • 2 cups of oatmeal

Meal 2

  • Tuna pasta salad (made with 1 can of tuna, 2 cups of elbow pasta, 6 tablespoons of light mayonnaise, onions, and topped with parmesan cheese

Meal 3

  • 1 cup of chocolate flavor almonds

Meal 4

  • 6 tortillas
  • 6 whole eggs

Meal 5- Post-workout meal

  • 1 scoop of whey protein
  • 1 cup of mini wheat cereal

Meal 6

  • Salmon salad (made with 1 can of canned salmon, ¼ cup of sunflower seeds, romaine lettuce, 2 tablespoons of ginger sesame dressing)

Connor Murphy’s Cutting Diet Plan

During his cutting phase, Connor Murphy relies more on a high-protein diet plan. This helps him to stay feel full for longer and keeps his body in an anabolic state.

Connor Murphy eats 6 small meals a day during his cutting phase and this is how it looks;

Meal 1

  • 2 whole eggs
  • 80 grams of oatmeal
  • 100 grams of mixed fruits
  • ½ scoop whey protein

Meal 2

  • Mixed Vegetables
  • 1 can of tuna with 2 tablespoons of mayonnaise
  • 90 grams whole grain pasta

Meal 3

  • 28 grams of almonds
  • 100 grams of mixed fruits
  • 2 cups of plain Greek yogurt

Meal 4- Pre-workout meal

  • Lentils or brown rice
  • Spinach
  • Soy sauce

Meal 5- Post-workout meal

  • 8 oz grilled chicken breast
  • 230 grams of oatmeal

Meal 6

  • 100 grams turkey
  • Omelet with four eggs
  • Mixed Vegetables

Connor Murphy’s Supplement

Connor Murphy takes the following supplement to fuel his gains;

  • Whey protein
  • Multivitamins

The supplements mentioned above help him in boosting muscle growth and recovery. They also help him avoid hunger and provide his body with essential nutrients that sometimes might be missing in whole food items.


That’s all I have for you about Connor Murphy’s workout routine and diet plan, but before you go and copy his workout program you should first consider your level of experience in training. 

Connor has been doing this for a very long time and his body can handle these intense workouts. So I would advise you to make some modifications to his workouts and make your own workout program that you will be comfortable with.

When you figure that out and stay consistent with your workout routine and diet plan, the results will start coming slowly by slowly.

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