Jalen Hurts Workout Routine & Diet

Written by Daniel Mesa
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jalen hurts workoout routine

Jalen Hurts is currently one of the best quarterbacks in the NFL and although he may have fallen short in his only super bowl appearance so far, his dedication to his workout routine and diet ensures that he will have plenty of more opportunities at the big one.

Like many modern QB’s, Jalen is perfectly suited for the modern era of football and adds a level of dynamism and athleticism that complement his throwing talents. In this guide, we will breakdown the full Jalen Hurts workout routine to understand how the Eagles QB stays in top shape. 

Jalen Hurts Stats

  • Team: Philadelphia Eagles
  • Position: Quarterback
  • Height: 6’1”
  • Weight: 223 lbs

The Jalen Hurts Workout Routine

As a modern athlete, Jalen does many types of exercises to stay in top shape and master his skillset. Let’s breakdown each aspect of his training.


Jalen Hurts is notorious for his elite levels of strength, especially in his lower body. Even early on in high school, Hurts competed in Texas powerlifting meets as a 15-year old. 

However, he really came into the national spotlight after videos surfaced of him out of Alabama doing things such as squatting 2.5 times his bodyweight. His teammates would often note that despite being a freshman, he was already one of the strongest players on the team. 

Similar videos would surface when he transferred to Oklahoma where he would showcase his 600lb squat. Even now with the Eagles, you will still often see Hurts deadlifting an excess of 600 lbs. 

For any NFL player these feats of strength would be remarkable, but for a skill position like QB, these numbers are ridiculous. 

Functional Training

Being as strong as Jalen is a major asset, but all this strength does not really mean much if you cannot use it. For that reason, Jalen also deploys more functional exercises to stay in shape and keep himself mobile. This includes thing such as:

  • Cardio
  • Core exercises
  • Stretching

Throwing Routine

As an elite NFL quarterback, throwing is always going to be an integral part of Jalen’s routine. We can assume that most days will involve some level of throwing work to keep things fresh and dialed in. 

Perhaps, this could be why Jalen is touted as having one of the best throwing mechanics and motions in the NFL. 

Full Jalen Hurts Routine

Hurts as a team of personal trainers and coaches around him that likely curate his routines on a daily basis. However, assuming you wanted to emulate the Hurts lifestyle, here is a similar routine that you could follow. This is based on what we know form Hurts and routines that fellow NFL QB’s have used in the past.

Lots of compound lifting to get brutally strong as well as some functional work to get that athleticism.

Monday: Upper Body Strength & Conditioning

  1. Warm-up:
    • Jump rope: 5 minutes
    • Dynamic stretching: 10 minutes
  2. Strength:
    • Bench press: 4 sets of 6-8 reps
    • Dumbbell shoulder press: 4 sets of 6-8 reps
    • Pull-ups: 4 sets to failure
    • Barbell rows: 3 sets of 8-10 reps
    • Dumbbell lateral raises: 3 sets of 10-12 reps
    • Tricep dips: 3 sets of 10-12 reps
  3. Conditioning:
    • High-Intensity Interval Training (HIIT) on a treadmill: 30 seconds sprint / 30 seconds rest for 10 rounds.

Tuesday: Lower Body Strength & Agility Drills

  1. Warm-up:
    • Jump rope: 5 minutes
    • Dynamic stretching: 10 minutes
  2. Strength:
    • Squats: 4 sets of 6-8 reps
    • Romanian deadlifts: 4 sets of 6-8 reps
    • Lunges: 3 sets of 10 reps (each leg)
    • Box jumps: 3 sets of 10 reps
  3. Agility:
    • Ladder drills: Various patterns for 20 minutes
    • Cone drills: Zig-zags, shuttle runs, etc. for 20 minutes

Wednesday: Active Recovery & Skill Work

  1. Recovery:
    • Yoga or pilates: 1 hour
    • Foam rolling: 15 minutes
  2. Skill Work:
    • Throwing drills: Various distances, pocket movement, and rollouts for 45 minutes
    • Film study: Analyzing past games and opponent’s defenses

Thursday: Plyometrics & Speed Work

  1. Warm-up:
    • Jump rope: 5 minutes
    • Dynamic stretching: 10 minutes
  2. Plyometrics:
    • Depth jumps: 3 sets of 10 reps
    • Broad jumps: 3 sets of 10 reps
    • Single leg hops: 3 sets of 10 reps (each leg)
  3. Speed Work:
    • Hill sprints: 8-10 reps with walking recovery

Friday: Position-Specific Drills & Endurance

  1. Drills:
    • Pocket presence drills: 30 minutes
    • Scrambling and evasion: 30 minutes
  2. Endurance:
    • Steady-state cardio: 30-45 minutes (Jogging, cycling, or swimming)

Saturday: Rest or Active Recovery

  1. Recovery:
    • Light walk: 30 minutes
    • Deep tissue massage or foam rolling
    • Stretching: 20 minutes

Sunday: Game Day or Off-Day Drills

  1. Drills:
    • Practice game scenarios, red-zone situations, third-down conversions
    • More intensive film study or tactical training


  • Proper warm-up and cool-down are essential to prevent injuries.
  • Hydration and nutrition play a pivotal role in recovery and performance.
  • This routine can be adjusted based on the season (off-season, pre-season, regular season).

Jalen Hurts Diet Plan

jalen hurts diet

Similar to his workout routine, Jalen has a very regimented diet plan that he sticks to, to be in top shape. Jalen says that he thinks a good mix of healthy proteins and carbs is important, this is things like:

  • Fish
  • Chicken
  • Lean Steak
  • Rice 
  • Potatoes
  • Vegetables
  • Fruit

That being said, Jalen tries his best to make his diet fun and enjoyable by including some low calories options that bring more flavor. He especially likes hot sauce and sugar free lemonade. 

This is of course quite the contrast to the diet that Jalen grew up eating but he still finds time for the occasional cheat meal when he is with his family.

Bottom Line

There is no denying that Jalen Hurts is a genetic freak that was almost designed to be a QB in the NFL. But what has truly allowed him to succeed has been his dedication to both his workout routine and diet.

If you are interested in other NFL player routines, check out our latest Nick Bosa workout routine guide.


What is Jalen Hurts workout?

Jalen combines weightlifting, functional training, and QB training into his routine.

How much does Jalen Hurts weight?

Jalen Hurts weighs 225 lbs.

How many pounds does Jalen Hurts deadlift?

In a recent video, Jalen Hurts was seen trap bar deadlifting 620 pounds.

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