Barry Bonds’ Workout Secrets Revealed

Barry Bonds is one of the most well-known baseball players of all time, winning eight Gold Glove Awards. Despite his natural talent, he has worked hard to develop a body that can rival his competitors. His workouts, nutrition, and diet resemble those of a bodybuilder. It is no wonder he hit a towering home run during his first spring training at bat. Actually, Barry Bonds’ workout routine was designed by his personal trainer and friend Greg Anderson. But what exactly did he do in order to achieve his fantastic physique? 

Barry Bonds' Workout Secrets Revealed

Anderson became Bonds’ weight trainer in 1998. The two had a friendship while playing in the San Carlos Little League. While working for the gym, Anderson trained clients of all ages, from professional baseball players to high school athletes. After becoming Bonds’ personal trainer, Anderson was a familiar presence in the clubhouse.

Bonds was known for his incredible strength and size, and his workout routine was a big part of that. Here is a look at some of the things that made up Bonds’ workout routine.

Although nearly 60, Bonds still looks young and fit. The baseball star’s weight and height statistics show that he is in his prime. While most former baseball players at this age are grappling with gray stubble and eroding skills, Bonds is in the best shape of his life. He has sledgehammer biceps and thick, contoured delts.

Barry Bonds Workout Regimen

Barry Bonds follows a strict workout regimen, both during his off-season and in season. His off-season workout is the same, but the workload drops to 8-10 sets of 10 reps. His training routine is based on a combination of compound and isolation movements that target different muscle groups. This way, he avoids injury and can stay in peak physical condition throughout the baseball season. For example, he alternates between standing and seated calf raises.

Barry Bonds Workout Regimen

 “Everyone aspires to be the best,” he explained. So, it’s important to work hard in order to achieve that goal. But it doesn’t always come easy. And the best way to achieve it is through training and discipline.

What Is Bonds’ Nutritional Routine?

Barry Bonds’ nutritional routine is designed to calibrate his athletic performance at a cellular level. He works with nutritional consultant Victor Conte, owner of Balco Laboratories. The nutrition consultant uses blood tests to measure nutrient levels in the outfielder’s blood and prescribes specific supplements to correct any imbalances.

Bonds has noticed a difference in his performance as a result. This makes Bonds a firm believer in the power of sports science.

Barry’s Weekly Training Routine

Barry Bonds, former professional baseball player and current MLB record holder for most home runs in a career, shares his 5-day workout routine that keeps him in top shape.

Barry's Weekly Training Routine

Monday: Chest and back

Bonds begins his week with a chest and back workout. For the chest, he performs 4 sets of 12 reps of the incline bench press, 4 sets of 12 reps of the flat bench press, and 4 sets of 12 reps of the decline bench press. For back, he performs 4 sets of 12 reps of the lat pulldown, 4 sets of 12 reps of the seated row, and 4 sets of 12 reps of the Bent-over row.

Tuesday: Legs

Bonds hits the legs hard on Tuesday with 4 sets of 12 reps of the squat, 4 sets of 12 reps of the leg press, and 4 sets of 12 reps of the leg extension. He also performs 4 sets of 12 reps of the calf raise on this day.

Wednesday: Arms

Barry works his arms with 4 sets of 12 reps of the bicep curl, 4 sets of 12 reps of the tricep extension, and 4 sets of 12 reps of the shoulder press.

Thursday: Shoulders

Bonds rounds out his week with a shoulder workout consisting of 4 sets of 12 reps of the shoulder press, 4 sets of 12 reps of the lateral raise, and 4 sets of 12 reps of the front raise.

Friday: Quads and Hamstrings

To end the week, there are a variety of leg exercises that Bond does  to strength-train his legs, including:

-Single- or two-leg extension

-Lying leg curl

-Adductor machine

-Abductor machine

-Uni-lateral or regular leg press

-Barbell squat

-Stiff-legged deadlift

-Seated leg curl

-Standing single-leg hamstring curl

-Exercise-ball crunch

Each of these exercises works different muscles in your legs, so it’s important to mix things up to get a well-rounded workout. And, as with any type of exercise, be sure to warm up before you start and cool down afterwards.

This workout routine is intense, but it has clearly worked for Bonds who, at 54 years old, is still in amazing shape. If you are looking to get in shape and improve your strength and size, give this routine a try.

The Last Thought

While Barry Bonds’ workouts are an extremely important part of his preparation, it is not the only factor that should be considered. Bonds also spends time in the community and has been doing community-building activities with fellow baseballers, Matt Kemp, and Fernando Valenzuela. Among other activities, they visited Roscoe’s House of Chicken and Waffles, a traditional soul food joint in the San Francisco Bay Area. During his visit, Bonds stopped by at random, and took orders from the patrons.