Cam Newton Workout Routine and Diet Plan

Atlanta, Georgia, is the hometown of Cameron Newton. A former pro football player in the 1980s, Cecil Newton Senior is his father. Baseball and basketball were Cam’s favorite sports as a child, but he gave up both in high school to play football. Among the top dual-threat quarterbacks in the country, he earned 5 stars from; he was ranked #2. After receiving scholarship offers from several colleges, Newton chose the University of Florida, where he was Tim Tebow’s backup quarterback as a freshman in 2007.

As a sophomore, he sustained an injury, and then he was forced to transfer to Blinn College in Texas due to legal troubles. Newton turned down another offer from Auburn to attend Auburn, where he led the team to the 2010 SEC championship. His performance in the game saw him named MVP and he went on to win the Heisman Trophy.

The Carolina Panthers selected Newton in 2011. New England selected Newton in 2020. The NFL MVP in 2015 and Offensive Player of the Year in 2014 were among his many achievements. In addition to his numerous businesses, Newton has a clothing line with the department store Belk, as well as a cigar bar and restaurant called Fellowship. Additionally, he gives motivational speeches and co-founded a nonprofit organization that supports youth health and welfare. The popular blogger has over one million social media followers. He is the father of five biological children. Newton stands at 6 feet 5 inches tall and weighs 245 pounds.

In this article, we will explore how Cameron Newton has evolved from the player he was when he started. Throughout his career, he has worked continuously to improve his body and physique to remain at the level at which he plays. As a result, we have discussed the workout routine and diet plan he uses to keep playing ready in this article!

Cam Newton Body Statistics

  • Birth Year: 1989
  • Birth Date: May 11
  • Height: 6 ft 5 in or 196 cm
  • Weight: 111 kg or 245 lbs
  • Chest: 50 in or 127 cm
  • Arms / Biceps: 17 in or 43 cm
  • Waist: 36.5 in or 93 cm
  • Shoe Size: 14 (US) or 47 (EU)

Cam Newton Awards and Achievements

Career highlights and awards

  • NFL Most Valuable Player (2015)
  • NFL Offensive Player of the Year (2015)
  • NFL Offensive Rookie of the Year (2011)
  • First-team All-Pro (2015)
  • 3× Pro Bowl (2011, 2013, 2015)
  • PFWA All-Rookie Team (2011)
  • Bert Bell Award (2015)


  • 2× BCS National Champion (2008, 2010)
  • Heisman Trophy (2010)
  • Maxwell Award (2010)
  • Walter Camp Award (2010)
  • Davey O’Brien Award (2010)
  • AP College Football Player of the Year (2010)
  • Sporting News College Player of the Year (2010)
  • Consensus All-American (2010)
  • SEC Offensive Player of the Year (2010)
  • First-team All-SEC (2010)
NFL records
  • Most rushing touchdowns by a quarterback (72)
  • Most rushing touchdowns by a quarterback in a season (14)
  • Most rushing attempts by a quarterback (1,084)

Cam Newton Workout Routine

“I’m a constant work in progress,” Newton said in the third part of his offseason YouTube series. “I always try to tap into something that’s going to better me – whether as an athlete, as a parent, or as a person.”

For Newton right now, that means he must take care of his body – particularly his surgically repaired throwing shoulder.

“The main thing moving forward, as you would probably guess, is focusing on the well-being of my shoulder because, without my shoulder, I’m pretty much nothing,” Newton said, referring to an offseason meeting he had with general manager Marty Hurney, head coach Ron Rivera and team owner David Tepper.

As part of that effort, Newton has recently employed someone to work with him every day on his shoulder, “trying to get my range of motion back, get my strength back.”

Season Workout

There is no better workout for any NFL player than the game season workout. They are still doing a lot of sprinting exercises, ball catching exercises, tackle training exercises, gym training exercises, and are also okaying many customs games. Many of the teams’ training methods have already been presented in videos and various channels.

Off-Season Workout

During the off-season, athletes must put in the most effort because this will determine if they will have improved in the next season. Keeping fit and maintaining a physically fit body is crucial even when you are out of season. While the season is over, he mainly focuses on cardio, agility, and strength training in the off-season.

The off-season training Newton typically does five times per week at his home gym for 1-2 hours includes: 

  • Cardio training – 5-minute warm-up, workout on a treadmill or stationary bike to increase stamina rather than speed, 10-minute cool-down
  • Strength training – lifting weights for an hour, focusing on a different body part each day to increase total body strength (more details later)
  • Agility training – with added resistance bands, agility ladder, or steps for increased exercise difficulty

His sample off-season workout consists of the following drills with a 60-second rest in between each exercise:

  • Neck rotations – 2×10 repetitions
  • Physioball leg curls – 3×10 reps
  • Shoulders-elevated hip lifts (with bands) – 5×10 reps
  • Bulgarian split squats – 5×5 reps/side
  • Single-arm cable rows (half-kneeling) – 3×10 reps/side
  • One-arm kettlebell press (half-kneeling) – 3×8 reps/side
  • Rotator cuff band circuit – 3×10-15 reps
  • Seated medicine ball rotation – 3×15 reps
  • Combo lunges (forward and reverse, with bands) – 3×4 reps/side

Strength Training

Within his strength training program, he mainly does light conditioning exercises, core circuits, flexibility exercises, and mobility exercises. Each set of eight to fifteen repetitions of the exercises below is typically performed four to five times with a pause of 60 seconds in between.

Cam Newton Core Workout

This is the core workout routine that Carolina Panthers strength coaches Joe Kenn and Jason Benguche devised for this NFL quarterback to improve his core strength and stability:

  • Kettlebell power pulls – 2-3 sets, 4-6 repetitions
  • Kettlebell single-leg squats – 2-3 sets, 5-8 reps
  • Single-arm dumbbell bench presses – 2-3 sets, 6-10 reps
  • TRX inverted rows – 2-3 sets, 10-15 reps
  • Single-leg good mornings – 2-3 sets, 6-10 reps

Cam Newton Back Workout

Cam Newton’s back workout incorporates the following exercises:

  • Lat pulldown
  • Close-grip lat pulldown
  • Cable row
  • Bent over row
  • Single-arm dumbbell row
  • Deadlift

Cam Newton Chest Workout

This warrior on the field exercises his chest as follows:

  • Bench press
  • Incline bench press
  • Chest press
  • Dumbbell press
  • Dumbbell fly
  • Cable cross
  • Dips

Cam Newton Shoulder Workout

In order to increase the strength and flexibility of his shoulder following his last surgery after the injury, Cam Newton performs the following exercises:

  • Military press
  • Arnold press
  • Front raise
  • Lateral raise
  • Rear delt fly
  • Shrugs

Cam Newton Arms Workout

In order to strengthen his arms, Cam Newton performs these movements:

  • Barbell curls
  • Biceps curls
  • Isolation curls
  • Preacher curls
  • Tricep extension
  • Tricep pushdown
  • Skull crusher
  • Dumbbell kickbacks

Cam Newton Legs Workout

The following exercise drills are included in Cam Newton’s legs workouts:

  • Squats
  • Leg presses
  • Leg curls
  • Leg extension
  • Stiff-legged deadlifts
  • Calf raises

The workout routine Cameron Newton follows is all that I had to say about it. Furthermore, he is very consistent about his workouts and ensures that he trains according to the sport he plays. As we proceed to the next section, we will also cover his workout tips and tricks to understand how he manages to stay so consistent.

Cam Newton Workout Tips and Tricks

In 2011, Panthers quarterback Cam Newton broke just about every rookie quarterback record conceivable, including total passing yards and touchdowns for a first-year quarterback. In what ways does the reigning Rookie of the Year improve his game even more? This is accomplished by carefully controlling what he puts into his body grounds that were previously foreign to the acclaimed athlete.

“I’m going into next season with the mentality that I’ll do anything I can to get any edge possible, and now I’m focusing on nutrition and what I can do off the field,” Newton explains. “That means I watch what I put into my body, whether it’s an hour before a workout or practice, or an hour after. It’s about helping me build up the right way instead of being sore the next day. And it’s completely new for me and a big morale booster.” (A good QB does not need to work on his swagger-he should learn Cam Newton’s Confidence Techniques.)

Despite his recent success on the field, Newton’s old nutrition plan might need to be tweaked. “I used to splurge big,” he says. “When you’re so busy, junk food is too easy to find, especially at night. And cereal. I demolish cereal.”

Newton is now fueling his body in the exact way his body needs it thanks to the Gatorade Sports Science Institute (GSSI). Newton’s body composition was evaluated by GSSI scientists along with how quickly his metabolism processes fat and carbohydrates, and then his fitness program was adjusted appropriately. “Football is a game of inches,” explains GSSI senior scientist JohnEric Smith, Ph.D. “So every small improvement counts. While we can’t disclose Cam’s exact numbers, we can say what we’re doing will help boost his energy and recovery time.” (If you want to learn how other football players fuel up, read How NFL Stars Are Made.)

The preseason strategies Newton used to improve his muscle strength and recovery may not apply to you, but you can apply his techniques to improve your own muscle strength. The nutrition plan Newton is considering is a closely held secret, but Smith pleaded guilty to these three tenets:

  1. On average, the body torches about 60-90 grams of carbohydrate in an hour. In order to pre-fuel for a workout or to replenish post-workout, make sure you adjust your caloric intake accordingly.
  2. Your body loses an average of one liter of sweat per hour. Smith recommends replenishing with an electrolyte-packed sports drink after a vigorous workout to replace salt.
  3. For optimum healing after a hard workout, aim to consume 20 grams of protein. As soon as possible after taking it, Smith says, you will increase muscle recovery. That will also give you more energy in the future.

Here are some more tips:

Super Man

Newton was an outstanding basketball and baseball player as a kid, and his speed and strength made him an instant success. It is his athletic ability that has made him so popular.

No Off-Season

Newton doesn’t let the off-season be a time to relax. Whenever he is not playing, he exercises with cardio, agility, and strength.

Recovery Matters

Several injuries have been inflicted on Newton, including to his shoulder and foot. In order to enhance Newton’s flexibility and mobility, his trainer Jason Benguche focused on this.

Cardio King

Newton uses a stationary bike or treadmill for his cardio exercises. Rather than going for speed, he focuses more on stamina and does about 60 minutes of exercise a day, which includes a 5-minute warm-up and a 10-minute cool-down.

Agility Training

Newton’s agility is maintained through a combination of methods. The task will be made more challenging with an agility ladder or steps, as well as resistance bands.

Strength Training

Newton worked out for an hour a day using weights. He follows the classic lifting method, which means he trains a different body part every day.

In addition, they run hills at Sagamore Farm outside of Baltimore as part of their workout plan.

“As a trainer, this hill couldn’t be more perfect,” affirmed Nate. “The first part of the hill is a gradual incline, and then it goes into this extremely steep part, and then it starts to level out. It’s still an incline, but just not as steep as the previous. And then it goes into about another 100 yards of a gradual hill.”

Every summer, Nate dedicates a run-up that hill to each of Cam’s losses from the previous season – a climb for every loss.

“And then before each one, we’ll say, ‘Okay, this one for Tampa Bay. This one’s for New England,’ whichever loss it was. And it’s a way to take that negative energy and turn it into positive energy, doing something for yourself, to better yourself.”

That was all he had to say about his workout tips. After that, we move on to the diet plan that makes him energized during the match as well as in the gym!

Cam Newton Diet Plan

In 2018, Newton discontinued eating red meat as a result of injuries. Despite eating seafood and some animal products, he became a pescatarian in February 2018, and then he became vegan in January of next year. According to his dietary restrictions, this means he does not eat meat, fish, dairy, or eggs. As a consequence, he opted for a strictly plant-based diet, which is becoming increasingly popular. His body has changed significantly since making the change, and he feels healthier than ever. His involvement in PETA’s ‘Built like a Vegan’ campaign has gained his attention.

Newton stopped eating red meat in 2018 after suffering a shoulder injury but continued to eat fish, shellfish, and seafood as a pescatarian. As of early 2019, Newton had become a vegan.

People believed he couldn’t get enough nutrients without meat and dairy because of his purely plant-based diet, saying he couldn’t perform well on the field without meat and dairy.

Despite claiming that he has never felt healthier before, Newton disavowed the notion that switching to a vegan diet has negatively affected his fitness, sports achievements, or ability to get enough nutrients.

The rice, beans, peas, and a variety of vegetables he consumes are enough to provide him with protein, essential amino acids, and other nutrients.

American NFL stars like Le’Veon Bell, Tyrann Mathieu, his teammates like former Patriot quarterback Tom Brady, and many others have followed a vegan diet regimen for years.

Among Newton’s favorite foods is Chinese food.

As far as supplements go, Cam Newton doesn’t talk about them. He might be supplementing his vegan protein shakes and bars with key nutrients including Omega-3, Vitamin B12, Calcium, Vitamin D, Zinc, and Iodine, which many vegans cannot obtain from their diets.

In addition to maintaining a proper metabolism, strong immunity, a healthy heart and bones, good memory and mood, and muscle recovery, these elements contribute to overall health.

NFL star gave an interview and a new campaign to PETA in which he talked about how his body has reacted to his new eating habits. “I’ve seen such a remarkable change in the way my body responds to the food that I eat,” according to the former Carolina Panthers star. The vegan diet was a complete switch from Newton’s previous pescatarian diet.

Several commentators were concerned that a vegan diet could hinder his athletic performance. “Some of the strongest species on this earth are vegetarian,” Newton explained in a video he made in 2019 demonstrating his first month as a vegan. “When you look at gorillas, when you look at elephants, they find their source of protein in plants and I do the same thing. I’m loving how I’m feeling.”

Newton gave New England Patriots quarterback Tom Brady an easy-to-make meatless burger recipe filled with pickles and sauce. Would he recommend a vegan diet to someone who is just starting out? “Eat on schedule. If you can eat on the schedule you won’t miss or think anything different, and you’ll be alright,” he recommends.

“I don’t want people to think you can’t love food being vegan or there’s not good tasting food that’s vegan,” Newton added.

Cam Newton consumes:

  • Whole grains
  • Legumes
  • Vegetables
  • Fruit
  • Avocado
  • Nuts
  • Seeds

He avoids:

  • Junk/refined foods
  • Eggs
  • Meat
  • Fish
  • Dairy
  • Other animal products

Sample Meal Plan


  • Oatmeal
  • Vegan protein shake/bar
  • Fruits


  • Meat-free burger
  • Whole grain pasta
  • Pickles/salad


  • Potatoes
  • Veggies


  • Fresh juice/smoothie
  • Soup
  • Salad
  • Almonds
  • Fruits

There’s all you need to know about Cameron Newton’s diet plan. In terms of diet, he sticks to the healthier side of things and keeps it fairly consistent. For him to have great muscle development, he consumes homemade and protein-rich foods as often as possible. It’s a win-win for everyone.

Cam Newton Diet Tips

In this section, we will explore some of the diet tips that he applies to his diet plan so that he could follow it consistently and make the best out of it. So read ahead to instill some of the tips in your routine too.

Veg Out

Those who think veganism is all about pale, skinny waifs should think again. According to Newton, eating vegetables isn’t confined to the pale and skinny type. Almost anything can now be found in vegan form, including vegan cheese, vegan meat, and vegan ice cream. Despite this, it’s important not to overindulge in processed foods, whether vegan or not.

Plenty of Protein

Newton says he has not experienced reduced performance as a result of his vegan diet, especially protein, because it has not affected his ability to take in adequate nutrients. Among the vegetables in which complete proteins can be found are peas. Moreover, foods containing multiple essential amino acids, such as rice and beans, provide all the essential amino acids.

In Good Company

In addition to Newton, there are a number of professional athletes who are vegan. He is not alone in following a vegan diet. NFL stars like Tyrann Mathieu, Le’Veon Bell, and Kyrie Irving follow the same diet, not to mention former Patriot quarterback Tom Brady who mainly eats vegetables.

Asian Passion

The Chinese food he likes best is one of his favorites. The meat-free burger he likes best is another favorite. There are lots of pickles and sauce on his burger.

That was all about the diet plan that he uses. He also uses some supplements about which we will talk further below. So in the next section, we will discuss what are the additions to his diet that he takes.

Cam Newton Nutrition and Supplements

Supplements are quite necessary for a person like Cameron Newton who is super busy and very athletic too. Thus in this section, we will explore what kinds of supplements that he takes and why does he take them.


When it comes to Newton’s lifestyle, vegan protein is almost a given.


Often vegans do not get adequate nutrition, but they can sometimes run low on certain nutrients, such as vitamin B12, which is needed to process protein and create the red blood cells that carry oxygen around the body.


When you go dairy-free, you might also struggle to get adequate vitamin D levels. Many processes rely on it to function properly, including immune function, muscle recovery, mood, and memory.


A plant-only diet can also make calcium difficult to obtain. As well as providing strong bones, calcium also supports nerve and muscle function, including heart function.


Animal sources of omega-3s are primarily fish and seafood, which contain a lot of long-chain omega-3s. It is possible for deficiencies to result in increased inflammation, depression, and even certain types of cancer.


A second essential nutrient for metabolism is iodine, which is used by the thyroid.


There is an increased risk of deficiency in vegans. Also, vegans may not consume enough zinc, which is essential for proper immune system function, metabolism, and cellular repair.


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