RFK Jr.’s Workout Routine in 2025

Daily Workout Routine

RFK Jr. keeps his day structured with a simple yet consistent routine that supports both physical strength and mental clarity. His approach is steady and disciplined, showing that fitness is as much about building habits as it is about exercise.

• Morning support meeting: His day often starts with a 12-step support meeting, giving him a sense of accountability and mental focus before the physical part of his routine begins. This early step grounds him and prepares him for what’s ahead.
• Starting the uphill hike: After the meeting, he heads outdoors for a brisk hike, usually about 1.5 miles uphill and then the same distance back down. The climb challenges his endurance, while the descent allows him to cool down gradually.
• Bringing his dogs along: He makes the hike more enjoyable by taking his dogs with him. Their presence not only keeps him company but also adds structure, since walking them becomes part of the daily commitment.
• Meditation during the hike: While hiking, he builds meditation into the process. The quiet time outdoors gives him space to clear his thoughts, practice mindfulness, and enter the day with better focus and calmness.
• Transitioning to the gym: Once the hike and meditation are complete, he shifts into strength training. Keeping this flow from cardio to weights helps him cover different aspects of fitness within a single morning.
• Focused strength training: His gym workouts last about 30 to 35 minutes. By concentrating on shorter, consistent sessions, he avoids burnout while still building strength and maintaining muscle.
• Sustainability in training: Instead of pushing himself with long, exhaustive workouts, he focuses on keeping the routine manageable. This makes it easier to maintain over the years without interruptions or fatigue.
• Fasted training approach: He schedules all of his exercise before eating his first meal. Working out in a fasted state helps him stay disciplined and aligns with his overall health habits.
• First meal at noon: Following an intermittent fasting schedule, he delays eating until midday. He usually follows an 18:6 eating pattern, which supports weight management and helps regulate his energy through the day.

The RFK Jr. workout routine shows how discipline and structure can shape a morning that covers both body and mind. Starting with accountability, moving through cardio, meditation, and strength training, and ending with a focused eating window, his approach proves that consistency is the real key to lasting fitness.

I hike every day in the morning… I hike a mile and a half up and a mile and a half down with my dogs, and then I do my meditations.

Weekly Workout Split

Alongside his morning routine, RFK Jr. also follows a structured lifting plan that spreads across the week. This approach gives each muscle group focused attention while still leaving time for rest and recovery. His routine is built for balance, showing that consistency matters more than overloading every session.

• Back day: One workout each week is devoted to training the back, which includes pulling exercises that target lats, traps, and supporting muscles. Strengthening the back not only improves posture but also supports balance for other lifts like chest and shoulders.
• Chest day: A separate session is centered on chest training, using pressing movements that build strength and endurance in the upper body. These workouts also complement back day, keeping his push and pull muscles in balance.
• Leg day: Another key day in the split is reserved for legs, where he focuses on quads, hamstrings, and calves. Leg training supports full-body strength and ensures lower-body stability, which is essential for both athletic performance and overall fitness.
• Miscellaneous day: The fourth workout is flexible and dedicated to other areas such as shoulders, arms, or core. This day allows him to address supporting muscles that tie into bigger lifts, making his routine more complete.
• Workout intensity: Each of these four sessions is short, lasting around 30 to 35 minutes, but he keeps the effort high. By pushing himself during this time, he gets the benefits of intensity without needing long, exhausting sessions.
• Weekly consistency: Even with his gym sessions being brief, he sticks to this schedule every week. This consistency keeps his body conditioned while preventing burnout or loss of motivation.
• Rest days with activity: On the remaining three days of the week, he steps back from weightlifting but continues with his daily hikes. These active rest days keep him moving while giving his muscles the recovery time they need.

The RFK Jr. workout plan demonstrates how a four-day split can deliver strength, balance, and long-term sustainability. His ability to combine focused lifting with steady recovery makes it clear that discipline is at the heart of his training.

I do four different routines at the gym… I lift… I do back one day, chest one day, legs, and then a miscellaneous.

Back Day

RFK Jr. dedicates one full workout each week to his back, making it a key part of his training split. By setting aside a session for this muscle group, he ensures strength, balance, and support for the rest of his workouts.

• Pull-up variations: Pull-ups form the base of his back training. Switching between wide, close, and neutral grips allows him to target different areas of the lats and supporting muscles, helping build width and strength.
• Row movements: Rows are another staple in his routine, with barbell and dumbbell variations working the mid-back. These exercises improve pulling power and stability while also supporting better posture.
• Targeting the upper back: He includes work for the traps and rear delts, adding strength to the upper portion of the back. This creates balance for pressing exercises done on chest day.
• Strengthening the lower back: To avoid weak spots, he adds exercises like hyperextensions to build up the lower back. This supports his core and helps prevent injuries from heavy lifting.
• Short, high-effort sessions: Each back day lasts around 30 to 35 minutes, but he trains with intensity. This approach allows him to get results without needing long hours in the gym.
• Weekly consistency: Training the back once per week gives him recovery time while still building strength steadily. This balance keeps his workouts sustainable over the long term.

Back training is a central part of the RFK Jr. workout, giving him the pulling strength and stability needed for the rest of his routine. His commitment to focused, consistent sessions has allowed him to maintain strength and balance over the years.

Chest Day

RFK Jr. sets aside a full workout each week for chest training, giving his upper body the push strength it needs to stay balanced with his pulling exercises. This day helps him build a solid foundation while keeping the front of his body strong and well-conditioned.

• Bench press variations: Pressing movements like the flat and incline bench press are central to his chest workouts. These lifts target both the middle and upper chest, building overall size and power.
• Push-ups: Bodyweight exercises such as push-ups add variety and endurance work to his training. They not only build chest strength but also challenge the shoulders and triceps.
• Front upper body focus: Chest day emphasizes the entire front portion of the upper body. Alongside the chest, the shoulders and arms get worked, making it a more complete session.
• Time-efficient training: Sessions last about 30 to 35 minutes, but he keeps the intensity high. This ensures steady progress without the risk of overtraining.
• Weekly balance: With chest having its own dedicated day, it balances out the pulling work done on back day, helping him maintain overall strength and posture.

Chest training plays an important role in the RFK Jr. workout, giving him the pressing strength needed to support the rest of his lifting split. It’s this consistency in targeting every muscle group that allows him to stay strong and maintain long-term fitness.

Workout Diet And Supplements

RFK Jr. doesn’t rely on exercise alone to maintain his fitness. His approach extends into diet, fasting, and supplements, which he credits for supporting his energy and strength. While his workouts are intense, his nutrition and recovery strategies play an equally important role in keeping him consistent.

• Intermittent fasting: He follows an 18:6 fasting schedule, typically eating his first meal around noon and finishing by early evening. This routine helps him manage energy levels and control body composition.
• Vitamin support: A range of vitamins forms part of his daily regimen. These are used to maintain general health, support immunity, and assist recovery from training.
• Anti-aging protocol: He has mentioned following a doctor-guided protocol aimed at supporting longevity and overall vitality, ensuring his body gets what it needs as he ages.
• Testosterone replacement therapy (TRT): To address age-related declines, he uses doctor-prescribed TRT, which he emphasizes is bioidentical to what the body naturally produces. This helps him maintain muscle mass and recovery without relying on anabolic steroids.
• Focus on nutrition: Despite supplements and TRT, he stresses that diet and training are the foundation, reminding people that there is no quick fix without consistent effort in the gym and at the table.

Supplements can be an effective addition to any workout routine, helping with energy, muscle recovery, and long-term performance when paired with consistent training and proper diet. Some commonly used supplements include:

• Protein powder (whey and plant-based): Whey protein is a fast-digesting option often used post-workout to quickly fuel muscles with amino acids. For those who avoid dairy, plant-based protein powders made from peas, rice, or hemp provide a solid alternative that supports recovery and daily protein needs.
• Creatine monohydrate: Known for its strength and performance benefits, creatine helps muscles produce more energy during short bursts of activity. It supports improved power output, endurance in weightlifting, and better recovery between sets.
• BCAAs (Branched-Chain Amino Acids): These amino acids, including leucine, isoleucine, and valine, play a direct role in stimulating muscle protein synthesis. Many athletes use them to reduce fatigue during training and minimize muscle soreness afterward.
• Fish oil (omega-3 fatty acids): Omega-3s support heart and joint health while helping reduce exercise-related inflammation. For active individuals, they can be beneficial for recovery and long-term joint protection.
• Magnesium glycinate: This form of magnesium is well absorbed by the body and helps with muscle relaxation, sleep quality, and recovery after exercise. It can also prevent cramps that sometimes follow intense training.
• Vitamin D3: Often called the “sunshine vitamin,” Vitamin D3 supports bone strength and muscle health. It’s especially important for those who train indoors or get limited sunlight exposure.
• Zinc: This mineral supports testosterone production, immune function, and recovery. Athletes often focus on zinc intake because of its role in muscle repair and hormonal balance.
• Electrolytes: During intense training, electrolytes like sodium, potassium, and magnesium help maintain hydration and muscle function, reducing the risk of cramping or fatigue.
• Pre-workout formulas: Many lifters use pre-workout supplements that combine caffeine, beta-alanine, and citrulline malate to boost energy, focus, and endurance during tough sessions.

His diet and supplements provide the foundation that allows the RFK Jr. workout routine to remain effective at his age. They highlight the balance between disciplined training, smart nutrition, and measured support for long-term strength and fitness.

I do intermittent fasting, so I start my first meal at around noon, and then I try to stop eating at six or seven… I take a lot of vitamins… I’m on an anti-aging protocol from my doctor that includes testosterone replacement. But I don’t take any anabolic steroids… the TRT I use is bioidentical to what my body produces.

Leg Day

RFK Jr. doesn’t overlook leg training, setting aside a dedicated session to build strength in the lower body. This day focuses on power, balance, and endurance, ensuring that his workouts cover the body from top to bottom.

• Squats for overall strength: Squats remain a cornerstone of his leg training. They challenge the quads, hamstrings, and glutes all at once while also engaging the core. This full-body effort builds strength that supports both athletic performance and daily movement.
• Leg press for added volume: The leg press allows him to continue working the major muscles of the lower body in a safer, controlled way. It lets him increase reps and workload without putting extra strain on his back.
• Hamstring exercises: He includes moves like hamstring curls to balance the front and back of the legs. Strong hamstrings protect the knees, improve running performance, and prevent imbalances caused by quad-dominant training.
• Glute activation: Exercises focused on the glutes give him added power in lifts and stability in posture. A strong glute foundation also supports other lower-body movements, making it an important part of his routine.
• Calf development: To avoid neglecting smaller muscles, he adds calf raises or similar exercises. This keeps his lower legs strong and helps with balance, especially during running and hiking.
• Focused effort in short sessions: Like other workout days, leg training lasts around 30 to 35 minutes. The key is intensity, he trains hard and ensures that even short sessions are enough to build strength and endurance.

Leg day is an essential part of the RFK Jr.’s workout routine, giving him the lower-body strength to match his upper-body training. His dedication to this session shows the importance of balance in fitness, proving that strong legs are just as vital as any other part of the body.

Miscellaneous Day

RFK Jr. rounds out his weekly split with a day that focuses on smaller muscle groups and accessory work. This session gives attention to areas that might not get fully trained on his main lifting days, keeping his routine balanced and complete.

• Shoulder training: Overhead presses and lateral raises are often used to strengthen the shoulders from different angles. This not only adds size to the upper body but also supports pressing strength for chest workouts and pulling stability on back day.
• Arm focus: Biceps curls, triceps pushdowns, and similar moves give his arms the direct attention they need. Stronger arms improve performance on compound lifts and create a more balanced look in the upper body.
• Core exercises: Planks, leg raises, and crunch variations provide stability through the midsection. A strong core is key for maintaining good form during heavy lifts like squats and deadlifts.
• Accessory lifts: Smaller isolation movements, such as shrugs or face pulls, help develop overlooked muscles. These lifts may seem minor but play an important role in supporting posture and preventing imbalances.
• Short and efficient: Sessions are capped at about 30 to 35 minutes but remain intense throughout. This approach keeps training consistent without unnecessary fatigue or burnout.

Adding a miscellaneous day ensures RFK Jr. workouts don’t leave out the smaller muscles that tie everything together. It’s this extra attention to detail that helps him stay strong, balanced, and consistent with his training over the long term.

High-Intensity Training Approach

RFK Jr. prefers intensity over duration when it comes to lifting. He doesn’t spend long hours in the gym but instead makes every set count. His training philosophy is rooted in pushing himself to the limit during short, highly focused sessions.

• Short but demanding workouts: He condenses his weight training into focused, high-effort sessions instead of extending them for hours. This makes each workout challenging while still being time efficient.
• Multiple sets per exercise: Each movement typically includes at least four sets, giving him enough volume to thoroughly work the muscle while keeping the structure simple and repeatable.
• Training to failure: On the first set of an exercise, he chooses a weight heavy enough that he can barely complete about 12 repetitions. The goal is to reach failure, meaning he physically cannot continue without breaking form.
• Use of strip sets: His fourth and final set of every exercise is a strip set (also known as a drop set). After lifting to failure, he immediately reduces the weight and continues the set, often repeating this process multiple times to exhaust the muscle fully.
• Maximizing fatigue: This method ensures his muscles are pushed past their comfort zone, breaking them down so they can rebuild stronger during recovery. The focus is on quality of effort rather than the number of exercises.
• Influence from bodybuilding philosophy: His approach reflects the high-intensity principles of Mike Mentzer and Dorian Yates, who were known for advocating fewer sets with maximum effort. If you’re interested in learning more, you can also read about the workout routines of Mike Mentzer and Dorian Yates for a deeper look at this training style.

RFK Jr.’s approach to lifting shows why his workouts remain effective without being lengthy. The emphasis on intensity, strip sets, and training to failure makes his sessions efficient and impactful, proving that effort often matters more than time spent in the gym.

I have been exercising for 50 years… and what I’ve found is that it’s sustainable if I do just short periods in the gym. I never relax at the gym, I go in there and I have a very intense exercise session.

Uphill Hiking

RFK Jr. doesn’t just rely on gym training to stay fit, he also makes outdoor activity a consistent part of his routine. Hiking uphill is a daily habit that strengthens his body while also giving him time to clear his mind.

• Daily uphill hikes: He begins most mornings with a roughly 3-mile round trip hike. This consistent effort not only keeps his legs active but also establishes a steady rhythm that sets the tone for the rest of the day.
• Cardio benefits: Tackling steep terrain requires more energy than flat walks, which increases calorie burn and challenges the lungs. Over time, this type of training builds cardiovascular endurance and supports overall stamina.
• Warm-up effect: The hike acts as a natural pre-workout, getting blood flowing to the muscles before his gym sessions. This added movement helps him transition smoothly into strength training without needing an extended warm-up indoors.
• Mental reset: Time outdoors provides more than just physical conditioning. He often uses the hike as a chance to reflect, focus his thoughts, and practice meditation, making it a tool for both body and mind.
• Weekly mileage: With seven hikes a week, he logs more than 20 miles outdoors. This regular mileage offers consistent conditioning while still staying in the moderate-intensity range, which is sustainable over the long term.

Uphill hiking is more than just cardio for him, it’s a foundation that supports both fitness and focus. The steady miles, combined with the mental clarity gained outdoors, help keep his routine balanced and his energy consistent.

Bench Press

The bench press is one of the most recognized lifts in strength training, and for RFK Jr., it remains a consistent part of his chest workouts. It allows him to challenge multiple muscle groups at once while showcasing the strength he’s built through years of consistent training.

• Incline bench press: He often uses the incline variation to target the upper chest and shoulders. This keeps his pressing work balanced and avoids overemphasizing just one part of the chest.
• Training with fatigue: During his workouts, he has performed incline bench press with about 110 lbs on the bar while already in a fatigued state, showing how he maintains effort even in drop-set conditions.
• Strength benchmark: His estimated one-rep max is around 100 kg (220 lbs), a level of strength that demonstrates the effectiveness of his consistent training approach.
• Drop-set strategy: Working at roughly half of his maximum weight after heavier sets reflects his use of drop sets, a technique designed to push the chest to complete exhaustion.
• Muscles involved: The bench press doesn’t just target the chest. It also strengthens the triceps and shoulders, making it a compound movement that carries over into other lifts in his routine.

The bench press stands as a cornerstone of RFK Jr. workouts, combining classic strength training with focused intensity. It’s one of the lifts that continues to support his overall conditioning and balanced development.

Push-Ups

In addition to lifting weights, RFK Jr. also relies on bodyweight training to demonstrate strength and conditioning. Push-ups remain a classic exercise in his routine, proving that simple movements can be just as effective as heavy lifting when done with proper form and effort.

• Strict form: His push-ups are performed with control, showing an emphasis on proper technique rather than rushing through reps. This ensures that the chest, shoulders, and triceps are fully engaged.
• Warm-up or finisher: Push-ups can serve different roles in his training. They may be used to activate the muscles before heavier chest work or as a burnout set at the end of a session to fully fatigue the upper body.
• Functional strength: Beyond muscle building, push-ups test real-world strength, stability, and endurance, reflecting the kind of fitness that goes beyond the weight room.
• Consistency with training style: Including push-ups in his chest day reinforces his high-effort approach, where both bodyweight and weighted movements are pushed close to failure.

Push-ups are a simple yet powerful addition to RFK Jr. workouts, showing that even the most basic movements still play a big role in building strength, endurance, and overall fitness.

Leg Press

The leg press has become one of RFK Jr.’s go-to movements for training his lower body. Instead of taking risks with heavy barbell squats, he chooses this exercise to load his muscles safely while still pushing himself hard during leg day.

• Safer alternative to squats: Instead of performing heavy barbell squats that can stress the lower back and joints, RFK Jr. turns to the leg press machine. This allows him to apply the same level of effort to his leg training but in a way that is more controlled and less risky, making it a sustainable choice for long-term fitness.
• Structured routine: His version of the exercise often follows 5 sets of 15 reps, starting with lighter weight and adding more each set. This gradual increase helps warm up the muscles properly, then builds up to challenging loads that push his strength and endurance.
• Targeted muscles: The leg press hits the quadriceps, hamstrings, and glutes at once, which are the key muscle groups for lower-body power. Strengthening these muscles supports his posture, protects his knees, and contributes to overall mobility in daily life.
• Carryover to lifestyle: The benefits of the leg press extend beyond the gym. Building strength in his legs directly supports his regular uphill hiking, giving him the endurance and stability needed to cover over 20 miles of hiking per week.
• Controlled form and focus: Unlike free-weight lifts where balance can limit output, the leg press lets him focus entirely on controlled, powerful reps. This focus ensures that every set is performed with maximum effort while reducing the chance of injury.

The use of the leg press in the RFK Jr. workout plan shows his balance between intensity and safety. It gives him the ability to keep training hard while maintaining the strength and mobility needed for both fitness and daily activity.

Bicep Curls

Arm training is a consistent part of RFK Jr.’s fitness approach, and bicep curls remain a staple in his routine. This exercise not only builds strength but also supports the pulling movements that appear elsewhere in his workouts.

• Timed sets for endurance: His routine often includes 5 sets of curls, each lasting one full minute, where he pushes through as many clean reps as possible. This method builds endurance alongside muscle strength.
• Strength and size development: Consistent curling stimulates the biceps for growth, adding noticeable arm thickness that complements his overall physique.
• Muscle isolation: Curls allow him to target the biceps directly, ensuring they develop evenly without relying solely on compound lifts like pull-ups.
• Carryover to other exercises: Stronger arms help him generate power and stability in pulling movements such as rows and chin-ups, both of which require significant bicep strength.
• Joint and tendon health: High-rep curling with controlled weight improves blood flow and resilience in the elbows and forearms, reducing strain during heavier lifts.
• Balanced arm focus: Pairing curls with tricep and forearm training keeps his upper body strength balanced, avoiding muscular imbalances that could limit progress.

Adding curls to RFK Jr.’s workouts reinforces his attention to well-rounded strength training. This approach ensures his arms not only look strong but also perform effectively in the wider demands of his fitness routine.

Shoulders and Other Exercises

Not every workout day is built around heavy lifts. RFK Jr. also includes smaller, targeted exercises that strengthen supporting muscles and help maintain balance across his body. These movements may not grab attention like bench presses or leg presses, but they play an important role in keeping his training complete.

• Shoulder presses and raises: Overhead presses build pressing strength while lateral raises isolate the deltoids for width and shape. This combination keeps the shoulders strong enough to support heavier lifts like the bench press.
• Triceps-focused movements: Pushdowns, close-grip presses, or dips allow him to target the back of the arms directly, ensuring his pressing muscles develop evenly and contribute to pushing power in other exercises.
• Core stability work: Moves such as planks, crunches, or hanging leg raises keep his core engaged, which protects the spine and improves stability during squats, deadlifts, and even hiking.
• Balanced upper body development: Mixing in smaller isolation exercises prevents muscular imbalances that can happen if training is focused only on major lifts. This leads to better strength distribution across the body.
• Practical exercise selection: Instead of chasing complicated movements, he relies on basic lifts that have stood the test of time, making them both safe and effective for long-term progress.

Including these kinds of accessory lifts highlights how RFK Jr. doesn’t just train for strength, but also for balance and durability. This attention to the details of his training keeps him performing at a high level well into his later years.