Zion Williamson Workout Routine and Diet Plan [Updated]

By | February 19, 2022
Zion Williamson Workout Routine and Diet Plan

Zion Williamson Workout Routine and Diet Plan: Zion Williamson is a professional basketball player that plays for Orleans Pelicans as a power forward in the NBA. Zion Williamson is undoubtedly one of the biggest, if not the biggest, guys in the whole NBA.

The young player can scare even King James away when he sets foot in the ring. Zion Williamson is also great at ball-handling shooting, and he is fast. So if you also want the Zion Williamson workout and the Zion Williamson diet plan, keep reading.

Zion Williamson Workout Routine and Diet Plan

Zion Williamson Workout Routine and Diet Plan

Zion Williamson Body Stats

Height 6 ft 6-7 inch
Weight 130-140 kg
Age 21 years
Chest 45-46 inch
Waist 33-34 inch
Biceps 16-17 inch

Also Read: Ja Morant Workout Routine and Diet Plan


Zion Williamson Workout Routine

Zion Williamson is one of the most prominent players, and when I say most significant, I don’t mean by his plays but also by his size. Zion Williamson can intimidate even the most significant players, and he has been fabulous with his points. Zion Williamson has an average of 27 points during regular seasons and 7.2 rebounds. You can tell that he is doing so well that 27 points on every fame are confirmed. However, while Zion Williamson has a lot of mass, he is still fast, muscular, and well-built.

So if you also want to know more about how Zion Williamson keeps himself fit and healthy, keep reading. I will be discussing all the things that I can find, and we should start with this article from Men’s Health. The article is from 2018. I guess you can see Zion Williamson talking about how he works out and the training he does to stay in the shape he is at the moment. Zion Williamson mentions that his workout doesn’t involve a lot of lifting.

Zion Williamson focuses on standard exercises like push-ups, pull-ups, sit-ups, and a lot of running. So all the muscles he has are primarily from his genes and his being athletic. However, Zion Williamson still does the drills and basketball practice. Zion Williamson also mentions that he focuses on stretches, mobility, stability, and other exercises, which the trainer tells him to do. Besides that, there are not many things that you can take from the article.

So to get as fit as Zion Williamson, you will need to do at least five days of training and train twice a day. I would recommend focusing on basketball practice. It would help if you got a coach in the morning. However, the drills and warm-ups before basketball practice, I will be giving you that, as I have seen many NBA stars doing that, and you can constantly adjust that later on according to your body fitness. Later, in the evening, we will finish the routine with strength and conditioning training.

Zion Williamson workout includes:

Zion Williamson Workout Routine

Zion Williamson 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

I know that Zion Williamson doesn’t do a lot of Zion Williamson conditioning training, but after the 2020 rookie season, the star changed many things in his workout. So I will add a routine where we will focus four days on strength and conditioning, and between the training, we will do a day of more of a bodyweight routine. So let’s get started:

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 Zion Williamson workout routine.

Also Read: RJ Barrett Workout Routine and Diet Plan


Zion Williamson Diet Plan

Zion Williamson used to eat whatever he wanted from Turkey, bacon, steak, sauce, etc. However, when he had a disappointing season in 2020, Zion Williamson switched to a healthier option to make himself better. Before that, he never really cared much about what he ate, as he was practicing a lot and had a high metabolism.

Like many other NBA players, Zion Williamson also realized that eating healthy is necessary. However, now he is going healthy, so we will also be focusing on healthy eating. Unfortunately, I couldn’t get much about his new diet plan, but I have created many NBA diets and read through many players’ diets, so I can make one for you to follow.

Zion Williamson diet includes:

Zion Williamson Diet Plan

Zion Williamson Diet Plan

Is Zion Williamson a vegan?

No, Zion Williamson is not a Vegan.



  • Eggs with spinach and tomato
  • Fruits
  • Avocado toast



  • Protein smoothie



  • Grilled chicken breast
  • Veggies
  • Rice
  • Salad



  • Fish or steak(only once a week)
  • Veggies
  • Rice
  • Salad

That’s all for the Zion Williamson diet plan. 

Also Read: Ben Simmons Workout Routine and Diet Plan

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