Last updated on August 4th, 2020 at 07:57 pm
Have you ever felt like training like The King of Basketball?
Well, hopefully, if you somehow landed on this article.
We’ve seen some other athletes like David Beckham, Neymar, Cristiano Ronaldo, and Lionel Messi during The World Cup, but now we’re back with our new category “Top Performer Research” to support some of my findings for my new book “Secrets To The Hollywood Physique & Performance” by sharing some extra awesomeness that I’ve learned along the way.
That means it’s time to see some athletes from different sports!
Lebron James Stats:
Height: 6’8
Weight: (approximate) 250 lbs.
Age: 34 years old
Okay, so Lebron James is nearly the tallest male celeb we’ve seen at SHJ.
We’re talkin’ up there with The Mountain standing closer to 7 foot tall.
The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.
Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.

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Lebron James Diet and Nutrition
Lebron James has followed the Paleo diet like some of the other celebs we’ve seen at SHJ.
And you can too!
Here’s what Business Insider tells us about it:
LeBron didn’t eat sugar, carbs, or dairy for 67 straight days this summer. He subsisted on meat, fish, fruits, and vegetables — and lost a startling amount of weight in the process. It’s a modified version of a paleo diet, the fad diet in which people eat as humans did thousands of years ago.
Okay, so to be clear they are calling his diet a modified version of it.
But, also to be fair, he only utilized the diet for a specific duration of time to drop some weight and lean out a bit, and then he was back to carbs.
Though, Men’s Health tells us this about his game-day menu:
“Before competition for me would be like a chicken breast and maybe a little pasta. The carbs help because you’re going out and playing a lot of minutes,” he said. “But a salad and some veggies will have me perfectly fine. And before the game I might have a protein shake and some fruit, and I’ll be ready to go.”
Oh, and I can’t wait to tell you what Lebron’s favorite “cheat meal” is.
Although he eats it more often than I would consider allowed if it’s going to be considered a “cheat”.
Stay tuned for that on in his Top Performer Research article later in the week!
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Lebron James Workout Routine Research
Right off the bat I’m going to tell you that during the basketball season Lebron James in on the court 7 days a week.
So if you’re looking to replicate the EXACT training schedule he has, you have to be ready to do that.
Jumping back to Business Insider (a separate article from the one we sourced above), they tell us this about his routine off the court:
Lebron James has a workout routine and diet that is pretty much what you’d expect. The NBA star works out 5 to 7 days per week, eats healthy, and does fitness classes like versaclimber, spin and pilates to stay in shape.
Which might seem odd, but this is really what he does for his off-season.
I mean, their article is literally titled:
“LeBron James swears by this unusual workout class to keep in shape during the offseason”
So we’re not messing around here.
And right before reminding us that he is on the court DURING the season 7 days per week they finish up by mentioning:
In particular, the King says he enjoys versaclimber classes, which are popular in Los Angeles and essentially is workout on a step climber. He also practices pilates and enjoys spin classes. James says he’ll work out 5 days a week, even when he’s supposed to be resting up for the season, and often wakes up at 5 AM to exercise.
Men’s Health also shares one of Lebron James’ workouts that he used during recovery, so I’ll be sharing that as a bonus within his workout routine below.
To make it fun and build on what we have instead of simply telling you to go out and hit some classes I also researched some other research that sites did on Lebron’s site and decided that I will build off what they all have in common when it comes to putting his training together.
That is:
- 3 Days of Lifting Each Week
- Stretching and Yoga Daily
- Mix in Classes Like Pilates and Spin
So that’s exactly what we’re going to do.
We’re putting it all together, and I’ll also be sharing his recovery workout utilized with trainer Mike Mancias as well.
Let’s do this.
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Lebron James Workout Routine

Training Volume:
5 days per week
Explanation:
We’re going to be mixing in everything we know about Lebron James workout and training. Just know, though, The King is in on the court SEVEN days a week during the season.
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Lebron James Workout: Sample Workout Routine Schedule
Monday: Chest, Tris, Shoulders and VersaClimber w/ Stretch/Yoga Cooldown
Tuesday: Plyometrics/Spin and Yoga
Wednesday: Back, Biceps, Traps and VersaClimber w/ Stretch/Yoga Cooldown
Thursday: Plyometrics/Spin and Yoga
Friday: Legs, Calves, Explosiveness and VersaClimber w/ Stretch/Yoga Cooldown
Saturday: Plyometrics/Spin and Yoga
Sunday: Rest Day
Bonus: Lebron James Recovery Workout
Lebron James Workout: Chest, Tris, Shoulders and VersaClimber w/ Stretch/Yoga Cooldown
Warm Up:
StairMaster or VersaClimber
20-30 Minutes
Workout:
Incline Bench Press w/ DB
4×12
Seated DB Overhead Press
4×12
Seated Overhead Tricep Extension w/ One DB
4×12
Calisthenics:
Clap Push-Ups
3×20
Triangle Push Ups
3×15
Plank to Push Ups
3×10
Cooldown:
15-30 minutes of Yoga
Lebron James Workout: Plyometrics/Spin and Yoga
Alright, if you read the workout routine research you likely know what’s going on here.
We’re going to be hitting some classes for Plyometrics, Spin, and/or Yoga.
The best bet would be to hit 2 classes of 30-60 minute sessions each.
If you can’t do this, well then obviously just make it one.
But when you’re The King, you make time for it.
Lebron James Workout: Back, Bis, Traps and VersaClimber w/ Stretch/Yoga Cooldown
Warm Up:
StairMaster or VersaClimber
20-30 Minutes
Workout:
Barbell Deadlift
4×12
Standing Bicep Curls w/ Barbell
4×12
Barbell Bent Over Rows
4×12
Calisthenics:
Wide Push Ups
3×20
Chin Ups
3×15
Wide Grip Pull Ups
3×10
Cooldown:
15-30 minutes of Yoga
Lebron James Workout: Plyometrics/Spin and Yoga
Alright, if you read the workout routine research you likely know what’s going on here.
We’re going to be hitting some classes for Calisthenics, Spin, and/or Yoga.
The best bet would be to hit 2 classes of 30-60 minute sessions each.
If you can’t do this, well then obviously just make it one.
But when you’re The King, you make time for it.
Lebron James Workout: Legs, Calves, Explosiveness and VersaClimber w/ Stretch/Yoga Cooldown
Warm Up:
StairMaster or VersaClimber
20-30 Minutes
Workout:
Back Squat
4×12
Leg Press
4×12
Seated Calf Raise
4×12
Calisthenics:
Jumping Lunges
3×20
Box Jumps
3×15
Weighted Jumps
3×10
Cooldown:
15-30 minutes of Yoga
Lebron James Workout: Bonus Recovery Workout w/ Trainer Mike Mancias
Spider-Man Crawl
- 1 set of 10 to 12 reps
Total Body Cardiovascular Warmup
VersaClimber
- 3 sets of 30 seconds each (15 to 20 second rest)
Strength Training
1. Inverted Row
- 3 sets of 8 to 10 reps
2. Landmine Rotational Press
- 3 sets of 8 to 12 reps per side
3. Multi-Planar Lunge
- 3 sets of 3 rounds per leg
4. Cable Lateral Chop
- 3 sets of 10 reps per side
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What should I do if I don’t got a versaclimber? Should I do an alternative like a treadmill or something else.
StairMaster or run stairs.
For the yoga one can you make your own yoga routine
I don’t see why not.
Also another question for the Monday workout the exercise called “Seated Overhead Tricep Extension w/ One DB” 4×12 do you just do 4×12 on one arm then do 4×12 on the other or do you do 2×12 on one arm then 2×12 on the other.
You hold one dumbbell with both hands.
Thank you very much Mike!