Klay Thompson Workout Routine and Diet Plan

We are going to reveal today the famous professional basketball player Klay Thompson Diet Plan and Klay Thompson Workout Routine. Before we get into a workout routine and diet plan, let me give you a brief introduction to Klay Thompson. Thompson is a professional basketball player in the United States who goes by the nickname “Klay“.

Klay Thompson

Clay Thompson was born on 8 February 1990 in Los Angeles, California, United States. He is of American nationality. His parents are Michael Thompson (father) and Julie Thompson (mother). He has a father who was a former basketball player, while his mother was a college volleyball player. Both of his brothers, Trace and Maisel Thompson, are also basketball players. They are both good at the game. Klay Alexander Thompson is an American professional basketball player who plays for the Golden State Warriors of the NBA.

In his quarter to a quarter-point mark, he holds a record for the NBA’s quarter-season, which he also holds for the most three-pointers in a playoff. He also holds the record for making the most three-pointers in a game in an NBA playoff. The Warriors won their first NBA championship since 1975 under his leadership in 2015. A record of 525 three-pointers was set in March 2015 by him and his teammate Stephen Curry.

His physique demonstrates how much effort would have been required to build such a tremendous body. We’ll tell you the secrets of Klay Thompson’s workout and diet plan in this article as we will unfurl his strategies and the tips that he shares in many interviews and his social media.


Klay Thompson Body Statistics

  • Birth Year: 1990
  • Birth Date: February 08
  • Height: 6 ft 7 in or 201 cm
  • Weight: 98 kg or 216 lbs
  • Chest – 46 in or 117 cm
  • Arms / Biceps – 15½ in or 39½ cm
  • Waist – 36 in or 91½ cm

Klay Thompson

Klay Thompson Awards and Achievements

Career highlights and awards
  • 3× NBA champion (2015, 2017, 2018)
  • 5× NBA All-Star (2015–2019)
  • 2× All-NBA Third Team (2015, 2016)
  • NBA All-Defensive Second Team (2019)
  • NBA Three-Point Contest champion (2016)
  • NBA All-Rookie First Team (2012)
  • 2× First-team All-Pac-10 (2010, 2011)
  • No. 1 retired by Washington State Cougars
  • Olympic Games  – 2016 Rio de Janeiro
  • World Cup – 2014 Spain 
  • U-19 World Championship – 2009 New Zealand 

Klay Thompson Workout Routine

Karla Thompson’s workout routine consists of general exercises with power moves so that he can move faster and be more flexible. Below is Klay Thompson’s typical workout:

Monday Klay Thompson Workout Routine

  • Incline dumbbell bench press of 5 reps, 2 sets
  • Pull-ups of 5 reps, 2 sets
  • Lateral raises of 6 reps, 2 sets
  • Standing dumbbell curls of 5 reps, 2 sets
  • Bar dips of 5 reps, 2 sets
  • Hanging leg raises of 10 reps, 2 sets
  • Plank, 2 sets

Tuesday Klay Thompson Workout Routine

  • Chin-ups with cable rows of 10-12 reps, 4 sets
  • Power clean with a barbell of 10-12 reps, 4 sets
  • Snatch Hang high pull of 8-10 reps, 4 sets
  • The explosive high pull of 10 reps, 4 sets
  • Close-grip pulldowns of 10 reps, 4 sets
  • Deadlifts of 10-12 reps, 4 sets

Klay Thompson

Wednesday Klay Thompson Workout Routine

  • Sprints for 30 minutes of 30 meters, 5 sets
  • Sprints for 30 minutes of 40 meters, 5 sets
  • Squats of 10 reps, 4 sets
  • Lunges of 10 reps, 4 sets
  • Reverse lunges of 10 reps, 4 sets

Thursday Klay Thompson Workout Routine

  • Dumbbell flies of 12 reps, 3 sets
  • Bench press of 12 reps, 3 sets
  • Stability ball pushups of 10 reps, 4 sets
  • Close-grip pulldowns of 10 reps, 4 sets
  • Deadlifts of 10-12 reps, 4 sets

Friday Klay Thompson Workout Routine

  • Cardio workout for 30 minutes
  • Swimming for 10-20 laps
  • Stretching exercises for 30 minutes

Saturday Klay Thompson Workout Routine

  • Lateral raises of 6 reps, 2 sets
  • Standing dumbbell curls of 5 reps, 2 sets
  • Squats of 10 reps, 4 sets
  • Lunges of 10 reps, 4 sets
  • Dumbbell flies of 12 reps, 3 sets
  • Bench press of 12 reps, 3 sets

In addition to his workout program, Klay Thompson swims in the freezing San Francisco Bay. The California native described swimming as a “life-changing” experience for him and his body.

Klay Thompson

“It was life-changing. It was amazing. I was like, ‘I need to do this more often.’ I’m going to incorporate that into my routine now,” Thompson said. “Tim Duncan swam his whole career and he played for 21 years. These last few years have allowed me to look at things and re-evaluate how I train and how I diet, that’s for sure. As I’m getting older I’ve got to do all the little things.”

Tim Duncan, one of the best players in NBA history, was an exceptional swimmer. The swimming pool was a relaxing place for him to recline his body and strengthen his shoulders. Duncan played in the NBA for 19 years and won five championships, two MVPs, and three Finals MVPs while he was there.

Injuries and key departures (like megastar Kevin Durant) may limit the Warriors’ chances in the current NBA season, but their five-year streak is among the best in basketball history. Hard work and preparation are essential for success-so we wanted to find out exactly how the Warriors prepare for the long, difficult seasons. At the Chase Center in San Francisco, the team’s luxe new digs include the BioFreeze Performance Center, where the Men’s Health crew gained insight into what a typical training session is like with head performance coach Carl Bergstrom. With the BPC, Biofreeze and the Warriors have expanded their partnership with a 4,000-square-foot weight room, a cryo chamber, and a hydro room with float tanks. (There’s also a barbershop and a theater room. We don’t quite understand that either)

Klay Thompson

During this routine, Bergstrom describes a general strength program, which he says would be what players do before practice. Workouts are focused on posterior chain lifts and mobility movements, which are essential for athletes at the highest levels. Make sure you focus on Bergstrom’s cues and tips and work within your training capabilities if you’re going to undertake the workout.

Klay Thompson

Mobility and Warmups

  • 90-90 Mobility Sequence

10 reps per position

  • 3-Point T-Spine Rotation

10 reps per side

  • Banded Lateral Steps

5 per side

  • Banded Rotational Step

5 reps per side

  • Banded Step Back

5 reps per side

  • Medicine Ball Rotation

5 reps per direction

  • Stability Ball Spins

10 reps per direction

The Workout

  • Half-Kneeling Landmine Press

3 sets of 8 reps

  • Trap Bar Deadlift

3 sets of 8 reps

  • Medicine Ball Rotation Slams

3 sets of 10 per side

Klay Thompson

This was all about his workout routine which is quite tough and which keeps him on his toes. He is always super ready for the next game and is very active on the field. His workout routine is made such that it covers up his training sessions too related to his specific sport. In the next section, we will discuss his diet plan.

Klay Thompson Diet Plan

Karla Thompson is more concerned with his diet than with his workouts. Protein- and complex-carbohydrate-rich foods are his diet staples. In addition to eggs, steak, chicken, and protein bars, he consumed lots of protein. His carbohydrate intake consisted mainly of oatmeal and a large amount of it. Eating the same food repeatedly is indeed boring, but a body needs to be disciplined in the same way, and it did so.


  • Breakfast: 2 eggs, a spoonful of almond butter or good fat like slices of avocado, and 1 cup of oatmeal with apples
  • Midmorning Snack: Protein Bar
  • Lunch: Albacore tuna wrap or chicken and salad
  • Mid-afternoon snack: protein shake (whey and water), protein bars, or apples and almonds
  • Dinner: Broached Fish or Chicken, Brown Rice, Vegetables and Salad
  • Evening Snack: Protein Shake

Klay Thompson

Klay Thompson does not reveal too much about this diet plan and yet his plan is quite straightforward too. He makes sure to consume wholesome and nutritious meals so that he could feel energetic and fueled up for his sport! That was all about his fitness routine in this article.

Klay Thompson Fitness Interview

Basketball players are increasingly focused on improving their bodies. How much time do you spend in the weight room?

I try to get in there four times a week. During the season, it’s not really about gaining a lot of strength; it’s more about maintaining strength and injury prevention.

Do you look forward to hitting the weights?

I enjoy lifting. I’m not in there doing hang cleans for two hours, but I’m doing a lot with bands, dumbbells, kettlebells, and my body weight. I do a lot of dynamic workouts to maintain strength and gain strength over the season. I’m trying to stay in great shape throughout the year, not overhaul my body.

Klay Thompson

On average, how long do you spend working out?

On the court, we practice for about an hour. After, I’ll shoot for about 30 to 45 minutes. Then I’ll lift for about 30 to 45 minutes. So nothing too crazy during the season. I’m probably in the gym on a non-game day for about 2 1⁄2 hours.

Which teammate can throw around the most weight? 

Probably David West. That guy is really strong. He’s like grown-man strong, too. That guy’s been in the league for 14 years. He boxes, he lifts a lot of weight. And the same with Andre Iguodala. That guy is freakishly strong as well. He can do 30 or 40 pullups at a time.

Sorry to ask, but how much can you bench?

My max is probably 400 lbs.


That was a joke. No chance. I can get 225 three times. If I went to the NFL combine, I’d be as strong as a kicker.

Shooting Star: Thompson has improved his points per game average every year since entering the NBA in 2011.

Klay Thompson

But you’re stronger than your teammate Kevin Durant. At the 2007 NBA combine, he famously tallied zero reps of the 185-lb bench press.

Yeah. But he was only 18 when he did that. So I cut Kevin a break. He’s gained a lot more strength since then.

In terms of your diet, it must be tough to stay away from steak houses and room service on the road.

I try to cut out fast food as much as possible, obviously. When you get older, you can’t recover like you used to. I drink a lot of water. I also drink lots of chocolate milk, especially after workouts. It refuels me, and it tastes great. I eat a lot of chicken, fish, and fruits. I eat beef, but only like once a week. I try to limit carbs. They’re so good, but I try to cut them out. My diet is pretty diverse. It’s not super strict—I just try to cut out the fatty stuff.

Over the past eight seasons—even going back to your college days at Washington State—you’ve managed to raise your game. How?

I take the little things—like dieting, recovery, and training—seriously. I love the game of basketball, and it’s rewarded me so much in life. And I do really love to play it. I feel weird when I go a few days without doing it. My love of the game has spurred me to work really hard.

Klay Thompson

If you guys make it back to the Finals this year against the Cleveland Cavaliers, will you try to do anything differently?

I don’t think so, man. We had a great formula last year. We just couldn’t finish it out—48 minutes away from back-to-back championships. You can’t overthink it. So I don’t think we should really do anything differently. We believe in ourselves. That’s what’s got us so much success these last couple of years. To be honest, I think we were right there. We just let go of the rope a little bit.

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