Damian Lillard Workout Routine and Diet Plan [Updated]

By | February 18, 2022

Damian Lillard Workout Routine and Diet Plan: Damian Lillard is a professional basketball player that plays for Portland Trail Blazers as a Point Guard in the NBA. Damian Lillard is one of the most well-known players in the Portland Trail Blazers.

His points average on 24 on a regular season and 4.1 Rebounds. However, besides that, he is also a role model for many players. So if you also want to learn more about the Damian Lillard workout and the Damian Lillard diet plan, keep reading.

Damian Lillard Workout Routine and Diet Plan

Damian Lillard Workout Routine and Diet Plan

Damian Lillard Body Stats

Height 6 ft 2 inch
Weight 88-90 kg
Age 31 years
Chest 45 inch
Waist 33 inch
Biceps 15-16 inch

Also Read: Stephen Curry Workout Routine and Diet Plan


Damian Lillard Workout Routine

Damian Lillard is a player known for playing as a point guard, and he has been in the NBA since the 2012 NBA Draft. Damian Lillard has shown a fantastic performance during the seasons and scored 24.0 on average points. However, many people also want to know more about Damian Lillard keeping himself fit and healthy. So we will be talking all about the workouts and exercises that Damian Lillard does.

After researching for a while, I was able to get some videos and articles from websites. For example, if you see this article, you can check Damian Lillard mentioning how boxing during the off-season has helped him get so fit and keep up with the incredible workouts. Besides that, you can also check the video where Damian Lillard is doing all of his workouts in the gym, including boxing and lifting.

Damian Lillard also mentions in the article that he does an hour of weight training & conditioning, and then he will do about 50-60 minutes of boxing. In boxing, Damian Lillard works on his footwork, first going to his head-to-head motion and then trying pad workouts and sparring. It’s an exciting thing, as NBA stars don’t box. I have seen very few players train in a boxing gym, so Damian Lillard is undoubtedly an exception.

Besides that, Damian Lillard also focuses on his basketball drills and practices. However, we have not much idea of what Damian Lillard does in those drills. So I would suggest working with a Basketball coach to guide you through the shooting, skills, dribbling, and other drills. First, however, I will be giving you a whole routine that you should try before the court practice. It will work on your flexibility, mobility, stability, balance, etc. After that, I will also add in some strength and conditioning workouts.

Damian Lillard workout includes:

Damian Lillard Workout Routine

Damian Lillard Workout Routine

Dynamic Warm-up Circuit

Rounds: 2

Training pattern: start from endline to midcourt

  • High skips
  • Carioca
  • Walking hamstring stretch
  • Quad stretch with lean
  • Frankenstein kicks
  • Adductor Stretch
  • Hip Flexor Stretch


Mobility Drills

Rounds: 2

Training pattern: start from endline to midcourt

  • High skip to a deep squat
  • Quick line into stick


Core activation and Full Body Stability 

Rounds: 2

Training pattern: start from endline to midcourt

  • Eurostep stability Drill (4 sets of 4-6 reps)
  • DaVinci Plank (3 sets of 30-second hold on each side)



Sets: 4

Reps: 10-15

  • Weighted jumps
  • One-arm Dumbbell Press
  • Rear-Foot Elevated Split Squat
  • Inverted Row



Reps: 8-12

  • Active hamstring stretch
  • Samson stretch
  • 90-90 Get-ups
  • Kneeling Ankle Mobility


Strength & Conditioning Training

In Strength & Conditioning workout, we will be doing an hour of workout, which will involve a mixture of exercise. Also, in between, I will add more bodyweight workouts to give you a break from heavy lifting. So we will lift for around four days and do one bodyweight workout. Also, I would recommend making a specific routine from your trainer, as each person’s body needs separate care.

Sets: 3-4

Reps: 10-15



  • Push-ups
  • Pull-ups
  • Bench press
  • Incline bench press
  • Dumbbell reverse chest flyes
  • Renegade rows
  • Lat pulldowns
  • Deadlifts



  • Shoulder press
  • Dumbbell lateral raises
  • Shoulder shrugs
  • Delt flys
  • Bent over lateral raises
  • Clean and jerk
  • Snatch



  • Box jumps burpees
  • Vertical jumps
  • Jump rope
  • Quickstep
  • Woodchops
  • Decline weighted crunches
  • Hanging leg raises
  • One-arm superman plank
  • Side plank to a crunch



  • Squats to press
  • Barbell squats
  • Leg press
  • Leg extension
  • Stiff-leg deadlifts
  • Walking lunges
  • Farmers walk



  • Biceps curls
  • Barbell curls
  • Tricep extension
  • Tricep bench press
  • Hip thrusters
  • Hyperextension
  • Calf raises
  • Deadlifts

That’s all for the Damian Lillard workout routine.

Also Read: Russell Westbrook Workout Routine and Diet Plan


Damian Lillard Diet Plan:

I found things that tell a lot about his diet for the Damian Lillard diet plan. Damian Lillard was following a Vegan diet, but in 2018, Damian Lillard stopped following that diet. The reason was that Damian Lillard lost over 17 pounds while following a vegan diet, and of course, that affected his game and overall fitness as well.

As we know, many people in NBA are skinny and get nagged all the time to add up some pounds, or they might not be able to guard against players like LeBron, Zion, etc. So Damian Lillard is now eating a healthy, clean, non-vegan diet focusing more on protein, veggies, good fats, white meat, etc. Unfortunately, I couldn’t get his recent diet, but after knowing so many NBA players’ diets, I can give you a diet myself.

Damian Lillard diet includes:

Damian Lillard Diet Plan

Damian Lillard Diet Plan

Is Damian Lillard a Vegan?

No, Damian Lillard left veganism a couple of years ago.



  • Omelets with spinach and tomato
  • Juice
  • Avocado toast
  • Fruits



  • Protein smoothie



  • Grilled chicken breast
  • Rice
  • Veggies
  • Salad



  • Pasta with fish or fish, veggies, and rice
  • Salad

That’s all for the Damian Lillard diet plan.

Also Read: James Harden Workout Routine and Diet Plan

Leave a Reply

Your email address will not be published. Required fields are marked *