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Arch Manning’s Weightlifting Routine

Last updated: July 3, 2022

In order to be a successful weightlifter, you need more than just brute strength. You need endurance, flexibility, and mental toughness as well. That's why so many people are interested in learning the secrets behind Arch Manning's workout routine.

This blog post will teach you everything you need to know about his routine, including the exercises involved, how long it lasts, and considerations to keep in mind while following the routine. So if you're looking for an edge up on your competition, make sure to read this post.

Who Is Arch Manning?

Arch Manning isn't as well known as his uncles but he is forging his own path within football. If you're wondering who is Arch Manning's father is, you'd be surprised to find out he isn't the son of Eli or Peyton. The older brother of the family Cooper Manning is actually Arch's father and Cooper had a successful college football career playing for Ole Miss.

Arch Manning's grandfather on his father's side is the legendary NFL quarterback Archie Manning who was inducted into the Hall of Fame in 1999. On Arch's mother Olivia's side, her father is Jack Sommers who played minor league baseball.

While Arch Manning might have some big shoes to fill, he's already making a name for himself in the football world. In 2019, as a high school sophomore, he was named Gatorade Player of the Year for Louisiana.

The following year he was ranked as the No. 42 recruit in the nation by ESPN. And most recently, he's been getting attention for his impressive performance at The Opening, a showcase event for the best high school football players in the country.

Arch Manning's General Workout Routine

Arch Manning has been packing on some muscle and weight in preparation for his college football career and his coaches in high school are already talking about some of the weight lighting records he's been breaking.

He is currently 6'4" and weighs around 210lbs. He runs a 40 in 4.65 seconds and benches 240 with a clean of 250. To achieve these types of accomplishments, Arch Manning has stuck to a workout routine that is both grueling and disciplined.

Typically, Arch Manning works out about four days a week and splits his sessions to concentrate on speed and strength. The speed days are based on workout routines that Olympic weightlifters use which help to develop the power to explode in running, cutting, and scrambling when in the pocket.

The strength days are heavier lift days that generate most of the muscle and there are also corrective exercises that help develop the correct form to prevent injury.

Workouts for weightlifting to bulk should always consider nutrition and diet as well. When it comes to Arch Manning's diet, he makes sure to fuel his body with nutrient-rich foods that will help him perform at his best.

The following is his day by day exercises broken down.

Day 1

Day one focuses first on a medicine ball rotational throw. To do this properly, you will need a partner. Start by standing about two feet apart from your partner and each of you should have a medicine ball.

One person will start by throwing the ball to the other person who will catch it at their chest level. As they catch it, they will rotate their torso so that their hips and shoulders are facing the person they threw it to.

Another similar workout is the medicine ball woodchip. Made to mimic actual woodcutting, this exercise uses an overhand grip to throw the ball as hard as possible into the ground. This will help with Arch's explosiveness and power.

Next are trap raises which will help to build strength in his shoulder area. For this, he will need a barbell and weights. He will start by placing the weight on his traps and then standing up with the weight. He will raise his shoulders as high as possible before lowering them back down.

He then moves on to squats, suspended row, and overhead bicep cable curls. He does about 3 sets of each exercise with about 5-8 reps of each.

Day 2

Day two starts with some simple front squats of about 3 sets and 5 reps each. Next is a single-leg Romanian deadlift. This differs from a regular deadlift in that only one leg is being worked at a time. To do this, he will start by holding a weight in his left hand and placing his right foot about two feet in front of him. He will lower his upper body towards the ground while keeping his left leg straight and then return to the starting position.

This is followed by a machine press and then a 2-angle dumbbell flye. The flye involves lying on a bench with a weight in each hand. He will then raise his arms up until they are level with his chest and then return to the starting position.

Next is a resistance band pull apart followed by an overhead cable triceps extension. He ends with a swiss ball plank circle which involves holding a plank position on an exercise ball.

Day 3

The first strength day has seven different exercises, including the dumbbell hand clean and square and press. These are followed by a trap raise, a step up, the lat pulldown, and a one-arm reverse grip cable row.

To do the cable row you'll want to start by attaching a single handle to a low pulley. With your right hand, grab the handle and pull it towards your chest while keeping your elbow close to your body.

Arch finished his day 3 workout with some pushups and then a band curl.

Day 4

Day four is a more simple routine to help the body recover from the previous four days but he adds on some weight to make sure he gets the most out of the workout before the rest day.

He starts with some squats and then the dumbbell Romanian deadlift. Next is the incline barbell bench press and then finally more pushups.


What school is Arch Manning committed to?

Arch manning has verbally committed to the University of Texas but has visited several different schools including his father's Alma Mater Ole Miss.

Do supplements help weightlifting routines?

Adding supplements to your routine can help with multiple things like energy, focus, and recovery which do not aid in muscle growth but can help you build a better routine.

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