Eminem’s Workout Routine and Diet Plan

Eminem’s Workout Routine and Diet Plan

Grab all the details of the American rapper and record producer Eminem’s workout routine and diet plan, and also find out how it helped him with his addiction.

His birth name is Marshall Bruce Mathers III commonly known as Eminem he was born on October 17, 1972, in St. Joseph, Missouri. He is one of the most recognized rappers of all time, and he has released a lot of amazing music albums which became popular across the world.

However, besides his amazing rapping career, Eminem has also ensured to keep his body fit and in great shape. and he is able to achieve that because he sticks to a well-structured workout routine program.

So if you’re one of his fans and want to know how he is able to keep his body in great shape all year round just keep reading this post because we are providing a detailed overview of Eminem’s workout routine and diet plan. Let’s get to it;

Eminem’s Workout Principles

Irrespective of how busy and hectic his everyday schedule is, Eminem makes it a point to hit the gym 6-days per week. Eminem’s exercise plan combines completely different training styles these consists of weight training, cardio, and boxing.

Eminem had switched to exercising to fight his addiction. Doing so not solely served that purpose effectively but in addition, made him earn his fittest self. Owing to these reasons, he also ensures to dedicate at least 1 hour of his day to his training sessions.

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Eminem’s Workout Routine

Eminem’s Workout Routine

Image source @Eminem Instgram

There was a time when Eminem fell into the entice of addiction. However, luckily, he realized very quickly that it was adversely impacting his general well being and this made him kickstart his journey into fitness.

Exercising enabled Eminem to fill the void that was created by addiction. Step by step, he began getting in great shape and his fitness regime additionally had a profound impact on his mental well-being.

Currently, Eminem sticks to a workout routine that facilitates a holistic strategy toward fitness. It also means that Eminem’s workout routine targets to enhance his strength levels, cardiovascular endurance, muscle-mind coordination, and different physical and mental aspects as well.

To make sure that his muscle groups get adequately trained, Eminem incorporates completely different workout routines for each of them. He follows a typical bro-split during which he hits every of his muscle groups once per week.

Eminem’s boxing and cardio sessions alternatively provide him with a full-body workout and also retain his cardiovascular well-being in check.

Now let’s have an in-depth insight into Eminem’s workout routine for the week:-

Monday- Cardio


A 10-minute walk on the treadmill


  • Walking 10+ miles either on the treadmill or outdoors

Tuesday- Back and Biceps


A 10-minute walk on the treadmill


  • Chin-ups/pull-ups- 4 sets of 10-12 reps
  • T-bar rows- 4 sets of 8-10 reps
  • Seated cable rows- 4 sets of 10-12 reps
  • Barbell curls- 4 sets of 8-12 reps
  • Hammer curls- 4 sets of 12 reps
  • Reverse barrel curls- 4 sets of 12-15 reps
  • Russian twists- 4 sets of 12 reps
  • Knee tuck jumps- 4 sets of 10 reps

Wednesday- Lower body

  • Goblet squats- 5 sets of 8-12 reps
  • Romanian deadlift- 5 sets of 8 reps
  • Bulgarian split squats- 5 sets of 8-10 reps
  • Dumbbell reverse lunges- 5 sets of 8 reps
  • Dumbbell side lunges- 5 sets of 8 reps
  • Hip thrusters- 5 sets of 8-10 reps
  • High ball plank- 5 sets of 60 seconds each

Thursday- Boxing


  • Jump rope or battle rope- 10 minutes
  • Pushups- 20 reps
  • Free squats- 20 reps


  • Jog in Place- 2 sets of 1 minute
  • Squat Jumps- 2 sets of 1 minute
  • Shadowboxing- 1 minute
  • Jab – Cross – Lead Hook – Rear Uppercut- 3 minutes
  • Lead Hook – Rear Hook – Rear Uppercut – Cross – 10 reps of Push Ups – 10 reps of Sit-Ups – 3 minutes
  • Jab – Cross – Lead Hook – Rear Hook – Lead Uppercut – Rear Uppercut – Freestyle Combo- 3 minutes

Friday- Core

  • Jack Knife Push Ups- 4 sets of 10-12 reps
  • Sledgehammer- 4 sets of 10 reps
  • Kettlebell swings- 4 sets of 12 reps
  • Hanging leg raises- 4 sets of 10-12 reps
  • Russian twists- 4 sets of 12-15 reps
  • Oblique crunches- 4 sets of 12 reps
  • Medicine ball side toss- 4 sets of 12 reps
  • Ab rollouts- 4 sets of 10 reps
  • Planks- 4 sets of 60 seconds

Saturday- Cardio

  • Alternating high knees- 3 sets of 20 reps
  • Shuffle jump tucks- 3 sets of 15 reps
  • Kettlebell swings- 3 sets of 10 reps
  • Pencil jumps- 3 sets for 45 seconds each
  • Plank get-ups- 3 sets of 10 reps

Sunday- Rest

Consistency is an important thing

Eminem has always been consistent and regular in following his training routine. He claims that being regular retains his motivation levels elevated, enabling him to achieve the most out of his workout sessions.

The importance of home exercises

Being an extensively known superstar, Eminem finds it a bit difficult to go to a public gym to exercise. It’s because there’s a big chance of him getting mobbed. To counter it, he resorts to home exercises which subject his physique to an excellent training session in the comfort of his home.

Also read about; Alex Eubank’s Workout Routine and Diet Plan

Eminem’s Diet Plan

Eminem’s Diet Plan

Image source @Eminem Instgram

When Eminem began his fitness journey, he had become so obsessed with it that at one point in time he was looking like a hamster as a consequence of extreme weight reduction. He realized his mistake early after he followed a fitness regime that was primarily targeted at keeping him healthy and fit.

Eminem’s diet plan performs a pivotal purpose in conserving him in shape together with positively contributing towards sustaining his general well-being. His diet plan consists of high amounts of fat, medium-high amounts of protein, and low amounts of fats.

Eminem gets his everyday vitamin from food items like fresh vegetables and fruits, spaghetti, meat, Italian food, and tacos. Coffee occurs to be his favorite beverage and he drinks loads of water throughout the day to keep his body hydrated.

Currently, Eminem consumes 3 main meals a day. Let’s take a look at Eminem’s meal plan for the day:-

Meal 1- Breakfast

  • Kale smoothie
  • Egg whites
  • Green juice

Meal 2- Lunch

  • Baked sweet potato
  • Turkey breast
  • Grilled veggies

Meal 3- Dinner

  • Steamed veggies
  • Fish or steak

Mindful eating

Other than eating healthy and nutritious food items, Eminem additionally makes it a point to eat mindfully. He claims that senseless eating might be detrimental to one’s general well-being and might add kilos of unhealthy weight to one’s physique.

Foods to Stay away from

With the purpose to hold his general fitness levels on point, Eminem stays away from consuming certain food items. For example, food items that contain a lot of refined sugar, artificial ingredients, chemical additives, or are extremely processed or junk has no place in his diet chart.

Eminem’s Supplements

With the purpose to make his nutrition plan as healthful as possible, Eminem features a few supplements in it. Eminem’s supplements stack contains the following:-

  • Multivitamins
  • Omega-3s
  • Magnesium

The above-mentioned supplements contribute towards making up for dietary deficiencies, countering inflammation, and promoting the right stability of electrolytes.


Eminem’s workout routine and diet plan are certainly quite comprehensive. Just like the way you have followed his music, now you too can follow his fitness regime to get in great shape and be supremely fit.

Eminem has always highlighted the significance of consistency with regard to training and eating healthy. And if you also follow his ways, you too will get as fit as him fairly quickly.

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