Tom Brady's Trainer Just Shared His Full-Body Workout, and It Will Help You Build Muscle

Updated on 10/28/2019 at 10:45 AM

Getty | Adam Glanzman

Tom Brady is in his 20th NFL season, and in order to perform at his best he's got to put in work during his training sessions, fuel his body properly, and make sure that he's doing recovery work. To stay at the top of his game, Tom trains with Alex Guerrero, the co-founder of TB12, a sports performance facility in Boston. Alex shared one of Tom's full-body workouts with POPSUGAR, and it's going to help you improve your athletic performance and leave you feeling gassed.

"Everything we do at TB12 is based on functional movements, which is why all the exercises I do with Tom are done at the speed of the sport," Alex told POPSUGAR. The goal of the workout is to help Tom sustain his peak performance, and it will help you do the same. If you're ready to train like Tom and challenge yourself, give this workout a shot.

Tom Brady's Full-Body Workout

Equipment needed: a superband and a pair of medium-weight dumbbells. Here's a guide on how to choose the right weight.

Before getting started, Alex recommends foam rolling for one to two minutes per muscle group, targeting muscles like your calves, hamstrings, glutes, quads, lats, middle and upper back, your chest, and your deltoids (the shoulder). Once you're warm, you can start the workout. Alex said to complete one set of each exercise, working until failure/full muscle exhaustion. This means you'll complete as many reps as possible with proper form until you can no longer complete a rep.

Alex said the rest period will vary person to person and will also depend on your specific goals. If you're trying to lose weight or want this workout to feel more cardiovascular, take less rest; 30 to 45 seconds is good. If you want to focus more on strength, take about 60 seconds of rest. At the end of the day, do what feels best for you.

Once you've finished the workout, don't forget to cool down and foam roll.

Resistance band sprint: one set to failure
Bent-over row: one set to failure
Basic push-up: one set to failure
Seated Russian twist: one set to failure
Stiff-leg deadlift: one set to failure
Bicep curl: one set to failure
Overhead triceps extension: one set to failure
Alternating forward lunge: one set to failure
Overhead shoulder press: one set to failure
Bodyweight squat: one set to failure

Resistance Band Sprint

Anchor a superband to a stationary object like a squat rack, or place the band around your waist and have someone hold the band behind your back.
With the band comfortably around your waist, take about two to three steps forward. This will apply tension to the band. The further out you walk from the anchor point, the more resistance/tension you'll place on the band.
Start to pump your arms and legs, increasing your pace to a comfortable sprint. Be sure to keep your chest tall (you don't want to bend forward at your hips).
Continue to run in place until you can't any more. With control, slow your pace down until you're no longer running, and step back so that there's no tension on the band.
If this move is too advanced, perform high knees.

Bent-Over Row

Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.
Perform as many reps as possible.

Basic Push-Up

Start in a plank position with your arms and legs straight, shoulders above your wrists.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
If this is too difficult, do this exercise with your knees on the floor.
Perform as many reps as possible.

Seated Russian Twist

Sit on the floor with your knees bent. Pull your abs to your spine and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
Reach your arms out in front of you and twist your torso to the right, then to the left, to complete one rep/rotation.
Perform as many reps as possible.

Stiff-Leg Deadlift

Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
This completes one rep.
Perform as many reps as possible.

Bicep Curl

Start by holding a dumbbell in each hand at the sides of the body.
Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
Moving with control, lower back to the starting position.
This counts as one rep.
Peform as many reps as possible.

Overhead Triceps Extension

Stand with your feet hip distance apart.
Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
Perform as many reps as possible.

Alternating Forward Lunge

Stand tall with your feet hips-width distance apart, holding a dumbbell in each hand at your sides.
Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just gently tap the floor.
Keep the weight in your heels as you push back to the starting position, completing one rep.
Repeat stepping with the left foot this time, completing a second rep.
Perform as many reps as possible.

Overhead Shoulder Press

Hold a dumbbell in each hand just above your shoulders, palms facing in.
Straighten your arms above you.
Bend your elbows, coming back to the starting position to complete one rep.
Perform as many reps as possible.

Bodyweight Squat

Stand up straight with your head facing forward. Pick a spot at eye level to focus on.
Place your feet slightly wider than shoulder-width apart.
Push your chest up and outward and hold your hands straight out in front of you, palms facing down.
Begin the exercise by lowering your glutes down like you're going to sit on a chair or bench.
Continue down until your thighs are parallel to the ground. Your weight should be in your heels.
Finish the move by pushing up through your heels and rising back to the standing, or starting, position.
Perform as many reps as possible.