DK Metcalf Workout Routine and Diet Plan | Height, Weight, Body Measurements

DK Metcalf, a famous American Footballer from Oxford, was born on December 14, 1997.

He comes from a football family, and his father was a former National Football League player (NFL). While his father was playing football for the national team, he became interested in the game at a young age.

DK Metcalf began his football career in high school, but due to a foot injury, he had to take a two-year break from the sport. In 2017, he came back and had 39 receptions for 646 yards and seven touchdowns. He has a long list of football accomplishments to his name.

DK Metcalf’s Routine of Coaching

• Monday: Serious Coaching for the Chest
• Wednesday: Abs and Lower Body
• Friday: Shoulder and Back Pain

You should give yourself plenty of time to recover if you want to build the body of a professional athlete.

As a result, you’ll only train three days per week, alternating with a day of rest on a daily basis. We’re not attempting to achieve a musclebuilder’s physique (i.e., one that is artificially attractive but unable to put up any numbers).

That’s why reverse pyramid coaching and intermittent fasting have become something of a wonder drug. They work in tandem to build strength (reverse pyramid training) and trim fat (intermittent fasting) at the same time.

Also read Eva Lovia, Shammi Prasad, Mayra del Villar, and more

DK Metcalf: Workout Routine

Monday DK Metcalf Workout: Serious Chest Coaching

• Cable Rope Pushdowns: three sets x 6-8 reps, 8-10 reps, 10-12 reps (reverse pyramid training)
• Wide-grip Upright Rows: four sets x twelve, 10, 8, six reps (standard pyramid training)
• Face Pulls: one set x 12-15 reps + four sets x 3-5 reps (rest-pause training
• Incline weight Press: a pair of sets x 4-6, 6-8 reps (reverse pyramid training)
• Flat weight Bench Press: a pair of sets x 4-6, 6-8 reps (reverse pyramid training)
• Incline Dumbbell Curls: three sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)

Wednesday DK Metcalf Workout: Lower Body and Abs

• Bulgarian Split Squats: three sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
• Romanian Deadlifts: three sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
• Leg Extensions: three sets x 8-10, 10-12, 12-15 reps (reverse pyramid training)
• Calf Raises: three sets x 10-15 reps (straight sets)
• Hanging Leg Raises: three sets x 10-15 reps (straight sets)
• Ab Wheel Rollouts: three sets x 10-15 reps (straight sets)

Friday DK Metcalf Workout: Shoulder and Back 

• Weighted Dips: a pair of sets x 6-8, 8-10 reps (reverse pyramid training)
• Cable Rows: a pair of sets x 6-8 reps, 8-10 reps (reverse pyramid training)
• Lateral Raises: one set x 12-15 reps + four sets x 3-5 reps (rest-pause training)
• Standing weight Press: three sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
• Weighted Pullups: three sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)

Metcalf: Height, Weight