Of all the names you can think of when it comes to elite athleticism, Tim Tebow is one that stands out. Tim is a big presence, whether on the football field or in the gym. Tim’s powerful build and undying discipline have left a lot of respect from fitness novices and experts alike.
What is the Tim Tebow workout routine that gets such NFL-caliber results?
In this post, we’re going to take a deep dive into Tim Tebow’s training philosophy, as well as break down his workout split, his favorite exercises, mindset hacks, and grade-A tips that’ll help you get on your own transformation journey.
Who is Tim Tebow? A short background
Before we dissect his workout plan, let’s provide some context.
Tim Tebow is a former NFL quarterback, a Heisman Trophy winner, a professional baseball player, and today a famous motivational speaker and fitness influencer. While his career may have changed, his commitment to being physically and mentally fit has not changed.
He is known for posting genuine workout clips on his Instagram and Facebook accounts and showing his fans the “grit” behind the glitz.
Workout Structure: A Breakdown of Tim Tebow’s Weekly Split
Tebow’s training usually follows a 5-day split, mixing compound lifts, high-intensity circuits, and football-specific movements.
Weekly Split Overview
| Day | Focus Area |
|---|---|
| Monday | Chest & Triceps (Push) |
| Tuesday | Back & Biceps (Pull) |
| Wednesday | Legs & Mobility |
| Thursday | Power & Speed Training |
| Friday | Full Body Functional |
| Saturday/Sunday | Active Recovery |
Workout Structure: A Closer Look into Tim Tebow’s Weekly Split
Tebow usually follows a 5-day split, and his usual weekly schedule includes compound lifts, circuits of high intensity, and football-specific movements.
Weekly Split Overview:
- Day Area of Focus
- Monday Chest & Triceps (Push)
- Tuesday Back & Biceps (Pull)
- Wednesday Legs & Mobility
- Thursday Power & Speed Training
- Friday Functional Full Body
- Saturday/Sunday Active Recovery
Some Main Movements That Tim Tebow Does
Let’s further break down some main exercises he does consistently within his training.
1. Bench Press Supersets
Muscles Used: Chest, triceps, shoulders
The Purpose: Increases upper body muscle to improve throwing power
Tip: Incorporate push-ups with the supersets for a burnout finisher.
2. Sled Pushes
Muscles Used: Legs, core, and explosive drive
The Purpose: Builds endurance and simulates resistance measured on the field.
- Incline Dumbbell Press focuses on the upper chest and front delts. Helps to create a wider, athletic-looking chest.
4. Bent-Over Rows. They are key to building a thick back. Beneficial for posture and shoulder stabilization.
5. Functional Core work: Planks, hanging leg raises, Russian twists. Core stability is absolutely critical for a quarterback’s performance.
Nitro Element: What the Research Shows about Compound Lifts. Research has shown that exercises like squats, presses, and deadlifts require more muscle groups to be recruited and burn more calories relative to isolation exercises.
A 2021 article published in the Journal of Strength and Conditioning Research examined the difference between overall athletic performance in recreational weight training and machine-based training. They found that compound lifts resulted in a 27% greater improvement in athletic performance over machine-based training alone.
Mindset & Motivation: Tim’s Secret Weapon. Tebow often talks about faith, discipline, and mental toughness as equal factors in his success, plus he journals progress, confirms his intentions for the day, and relies on accountability partners as teammates.
“Discipline beats motivation. You will not feel motivated all the time—but with discipline, you will show up.” — Tim Tebow
Nutrition + Recovery Although this post is about workouts, a quick mention on his diet—Tebow follows a high protein, low carb diet, which is often less strict on Keto, and he also places importance on:
3. Hydration
8+ hours of quality sleep
Active Recovery days (swimming/yoga)
Step-by-Step Example Workout (Upper Body)
Here’s an entry-level and lower-intensity version similar to Tebow’s upper body:
- Warm-Up (5 mins)
- Jumping jacks
- Arm circles
- Light push-ups
Workout
- Bench Press – 4 sets of 6–8 reps
- Incline Dumbbell Press – 3 sets of 10
- Bent-Over Rows – 3 sets of 10
- Sled Push – 3 x 20 yards
- Plank Hold – 3 x 30 seconds
- Cool Down
- Stretching
- Foam rolling
Frequently Asked Questions
- How many times a week does Tim Tebow work out?
He usually trains 5–6 times a week, varying strengths, speed, and mobility. - Can someone who is new to the gym follow Tim Tebow’s workout?
- Yes, with modifications. You could use lighter weights, and less sets, and slowly work your way up.
- Does Tebow’s diet consist of a specific meal plan?
Yes. The nutrition and individual meal plans are for muscle gain and fat management and are based on high-protein and low-carbohydrate foods. - What is unique about Tebow’s workout?
He trains for strength following an NFL style, but also incorporates mobility, mental conditioning, and functional movement patterns. - Does he supplement?
While he doesn’t promote specific supplements, he supports a clean and healthy diet, and includes, possibly, whey protein, omega-3 supplements, and recovery supplements. - How can I get motivated like Tim Tebow?
Find your “why, ” measure your progress, and make discipline more important than motivation, which is what Tim says. - Can I lose weight following his workouts?
Yes. He follows a high-intensity workout with a lot of multi-joint movements, which burns calories and develops lean muscle.
Conclusion: Can you Train Like Tim Tebow?
Definitely! You might not be getting ready for the NFL, but you can adopt Tim Tebow’s way of thinking and training to reach the goal of having a strong, athletic, and functional body.
Take your time, be consistent, and as Tebow says all the time:
“Hard work beats talent when talent doesn’t work hard.”
