Dwyane Wade Workout Routine and Diet Plan

By | January 2, 2021
Dwyane Wade Workout Routine and Diet Plan

Dwyane Wade Workout Routine and Diet Plan: Dwyane Wade is a former professional NBA basketball player known for being in Miami Heat and playing their main Shooting Guard for 16 years. Dwyane Wade also has taken part in the Olympic League and played with some of the most remarkable players of all time. 

He also has starred and made celebrity appearances in many TV shows and even judges America Got Talent. However, he still gets known for being one of the hottest NBA players with the best body physique. If you want to learn about how Dwyane maintains that and learn more about the Dwyane Wade workout and Dwyane Wade diet plan, then keep reading.

Dwyane Wade Workout Routine and Diet Plan

Dwyane Wade Workout Routine and Diet Plan

Dwayne Wade Body Stats

Height  6 ft 4 inch
Weight 99 kg
Age 38 years
Chest 44 inch
Waist 34 inch
Biceps 16½ inch

Also Read: Lebron James Workout Routine [Updated]


Dwayne Wade Workout Routine

Dwayne used to be the fastest and one of the best athletes in the NBA. However, now he has returned and ended his professional career, so he’s taking it a little easy. Still, not much has changed for Dwyane, and he’s working on other young players. Dwayne has not left his best shape and keeping his body fit with regular practice and workouts.

He has also opened a camp where he trains many young players and is always ready to do what best. You must have seen many things and posts regarding working out with the young players in the gym and basketball court. So Dwyane’s workout mostly contains doing some of the basketball drills playing for a while and working out in the gym with weight training and cardio. I would be giving you a routine that I think that Dwyane follows now.

Dwyane Wade workout includes:

Dwyane Wade Workout Routine and Diet Plan

Dwyane Wade Workout Routine

Dwyane Wade Basketball Practice

He is always trying to teach young players about new styles and make them better. Dwyane also practices with them for hours and keep up with them with his stamina and skill. While you do that much practice, you will burn a lot of calories. Running back and forth is not easy, while dribbling, shooting, blocking, etc., makes it even harder.

However, if you not a basketball fan and don’t want to train every day, do a cardio workout and run as much as you can for almost the same result. You can also do different things like boxing other sports to get fit and burn calories.


Dwyane Wade Gym Workout

Now for the gym workout, I don’t precisely know the things Dwyane does and the exercises he follows. I’m sure that he does some intense warm-up like doing a Hydro-rowing machine, stair master, or treadmill. 

So you can also start with 15 to 20 minutes of introduction and then follow this routine that I will be giving you. In this, we will be doing a lot of heavyweight lifting, so in every set, keep proper form and lift your max weight. This way, you can get the best result in getting more muscular and increasing the mass. 

I’m sure Dwyane does differently and focus more on compound movement, but if you want to look like him and increase mass, follow this. However, if you are big and huge, increase the reps count to 15 and lift the weight you are comfortable with lifting.

Sets: 4

Reps: 6 to 8

Rest time: 40 to 60 seconds



  • Flat bench press
  • Incline bench press
  • Dumbbell press to hex press
  • Dumbbell flyes
  • Cross cable flyes
  • Push-ups
  • Dips



  • Arnold dumbbell press
  • Seated military press
  • One arm shoulder press
  • Seated one lateral arm raise
  • Cable lateral raise to front raise
  • Shrugs
  • Delt flyes



  • Lat pulldowns
  • One arm cable rows
  • One-arm dumbbell rows
  • Renegade rows
  • Bent over rows
  • Back lat pushdowns
  • Deadlifts



  • Bicep curls 
  • Isolation curls
  • Barbell curls
  • Hammer to spider curls
  • Triceps overhead press
  • Triceps one-arm pushdowns
  • Triceps cable kickbacks
  • Triceps dips



  • Smith squats
  • Hack squats
  • Lunges
  • Leg press
  • Leg extension to curls
  • Calf raise
  • Glute thruster


Core and Strength

  • Crunches to cross crunches
  • Leg raises
  • Russian twist
  • Plank hold to the twister
  • Dumbbell one-arm snatch
  • Battle rope
  • Deadlifts

That’s all for the Dwyane Wade workout routine.

Also Read: Shaquille O’Neal Workout Routine and Diet Plan


Dwyane Wade Diet Plan

Dwyane Wade’s diet gets made and planned by his chef. So it does keel changing according to how his current health is and what he’s planning to achieve. Even before when he was a full-time NBA professional, his offseason and on season diet was different. It depends on what day it is; the SBNation article tells us about Dwyane Wade’s diet.

Dwayne Wade diet includes:

Dwyane Wade Workout Routine and Diet Plan

Dwyane Wade Diet Plan


  • Oatmeal with almond milk
  • Egg whites
  • Cashew cheese
  • Turkey sausage
  • Fruits
  • Orange juice
  • Lemon water or protein shake



  • Roasted root veggies
  • Pork tenderloin
  • Mushroom broth



  • Roasted red snapper with coconut curry
  • Black rice
  • Purple sweet potatoes
  • Orange bell peppers and peas

That’s all for the Dwyane Wade diet plan.

Also Read: Kevin Durant Workout Routine and Diet Plan

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