Trae Young Workout Routine and Diet Plan [Updated]

By | February 25, 2022
Trae Young Workout Routine and Diet Plan [Updated]

Trae Young Workout Routine and Diet Plan [Updated]: Trae Young is a professional basketball player that plays for the Atlanta Hawks as Point Guard in the NBA League.

Trae Young is one of the youngest and most talented players in the NBA league. Trae Young is also well known for his speed, handling skills, and workouts. So if you also want the Trae Young workout and the Trae Young diet plan, keep reading.

Trae Young Workout Routine and Diet Plan [Updated]

Trae Young Workout Routine and Diet Plan [Updated]

Trae Young Body Stats

Height 6 ft 2 inch
Weight 74 kg
Age 23 years
Chest 43 inch
Waist 31 inch
Biceps 14 inch

Also Read: Luka Dončić Workout Routine and Diet Plan


Trae Young Workout Routine

Trae Young is a young and very successful athlete that has been in the NBA for a while now. Trae Young first entered the NBA draft in 2018 and was selected in the first round. The player is known for his great points average of 27.6 on regular seasons. Besides that, he is also known for his great assistance and other ball skills. Trae Young also shocked the NBA league with his diet and workout that helped him gain over 15 pounds of pure muscles.

Trae Young was always one of the skinny players, and no matter what he ate, he was always skinny. So there was no way Trae Young would have gained weight just by eating, which is why he started working out and building muscles. Now, if you also want to know how he did that and the workouts Trae Young went through the day to get fitness like that, then keep reading. So after researching for a while, I was able to find that Trae Young is constantly in the gym at least four to five days a week training resistance routines, doing verse climbers, core workout, etc.

You can even check this post that Trae Young posted. Trae had gained a lot of muscle compared to the boy when he started the NBA. Besides that, Trae Young also spent much of his time training on the court, working on his mobility, shooting routines, dribbling drills, and other basketball-related things. That is more important if you want to get athleticism like Trae Young. Sadly, I won’t explain how you can train and play like Trae Young, but this video will surely do.

These guys often break down basketball players’ basketball on the court training. So you can check them out and start training like Trae Young and add that thing to your regular court session. Besides that, we will be doing a five days workout routine with three days of lifting and two days of plyometrics and core workouts in the gym. Also, I will be giving you a basketball drill to work on your stretching, recovery, ankle mobility, stability, core stability, and circuits. It is one of the routines that the NBA trainer of James Harden himself has approved.

Trae Young’s workout includes:

Trae Young Workout Routine

Trae Young 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 and Conditioning

In strength and conditioning, we will be doing a pretty intense workout. If you play basketball professionally or in college, make sure to decrease the intensity of routines during game seasons. Or at very least get this routine adjusted by an expert so your body won’t get injured later. We will focus more on overall body fitness and strength in this routine. So let’s get started:

Sets: 4

Reps: 8-10 (explosive and heavyweight reps)



  • Explosive incline push-ups
  • Explosive pull-ups or muscle-ups
  • Incline bench press
  • Cable crossovers
  • Landmine press
  • Barbell squats
  • Deep barbell explosive hack squats
  • Bulgarian split squats
  • Calf raises


Tuesday and Thursday

  • Vertical jumps to quick steps
  • Squat pulse to med ball slams
  • Box-jumps
  • Hurdles jump
  • Lateral hurdles jump
  • Crunches
  • Med ball Russian twist
  • Hanging leg raises
  • V-ups
  • Plank hold
  • Side plank hold



  • Landmine shoulder press
  • Lateral raises
  • Kettlebell swings
  • Clean & jerks
  • Goblet squats on a stability ball
  • Squat variation
  • Stiff-leg dumbbell deadlifts
  • Leg curls
  • Seated calf raises



  • CrossFit pull-ups
  • Med ball throws to jumps
  • Tire flips
  • Bicep curls to triceps extension
  • Hammer curls
  • Leg extension
  • Leg press
  • Lunges
  • Deadlifts

That’s all for the Trae Young workout routine.

Also Read: Ja Morant Workout Routine and Diet Plan


Trae Young Diet Plan

In the diet, Trae Young told GQ magazine when he interviewed with them that he was chugging down five protein shakes to gain weight. Also, Trae Young was not the healthiest eater as he was young, so he ate chicken strips and pizza every day.

However, after going to nutritionists, Trae Young was able to add more variety to his food like baked chicken, steak, baked potatoes, etc. Trae Young is now trying to eat healthy as he gets older, and he needs a more healthy diet. However, there are still his pizza and chicken strips days. So now let’s see a healthy diet that you can follow. (Not the official Trae Young diet.)

Trae Young’s diet includes:

Trae Young Diet Plan [Updated]

Trae Young Diet Plan [Updated]

Is Trae Young a Vegan?

No, Trae Young is not a Vegan.


Early pre-workout meal

  • Orange or any fruit


Post-workout meal

  • Protein shake



  • Scrambled eggs
  • Chicken sausage
  • Avocado toast 



  • Protein shake



  • Chicken breast
  • Veggies
  • Rice



  • Salad



  • Fish or steak(only once a week)
  • Sauteed veggies
  • Salad
  • Some mashed potatoes

That’s all for the Trae Young diet plan.

Also Read: Stephen Curry Workout Routine and Diet Plan

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