Connor Murphy’s Workout Routine & Diet Plan – Revealed

  • By: jacob foxx
  • Date: February 16, 2023
Connor Murphy’s Workout Routine & Diet Plan

Connor Murphy is a highly respected figure in the fitness industry. With an impressive resume of bodybuilding championships, he has undeniably established himself as a frontrunner in the field.

His revolutionary Adonyx workout system has provided men with an innovative way to increase strength and muscularity through weightlifting and bodybuilding exercises.

Moreover, his physique has set a new standard for men’s fitness, inspiring others to strive for excellence and achieve their physical goals.

For those seeking guidance on how to achieve the same results, this post provides insight into Connor Murphy’s training routine and diet plan that helped him reach this level of success.

Connor Murphy’s Workout Principles

Connor Murphy is committed to optimizing his physique. He adheres to a precise exercise plan intended to cultivate lean muscle gains and fat loss.

His routine pays special attention to compound exercises, including bench presses, deadlifts, overhead presses, squatting with weights, and bent-over barbell rows.

By doing this, Murphy can develop formidable strength while increasing his overall muscularity.

He understands that proper nutrition combined with intense workouts is the most effective way of achieving amazing results quickly.

Consequently, he has become well-known in the fitness circles for his impressive accomplishments in physical development.

Connor Murphy’s Workout Routine

Connor has established a solid fitness program that allows him to make noticeable strides toward his goals.

He hits the gym diligently five days a week, allowing plenty of time for rest and recovery.

His routines are tailored to address both large compound exercises as well as their isolated counterparts, with density trending notably higher during prep cycles for competitions.

A key tool in his arsenal is the high-volume approach; most muscle groups receive 10-12 exercises per session, ensuring his muscles are adequately strengthened and defined.

With this tried-and-tested regimen, Connor has found success in sculpting the physique of an athlete.

The following is Connor Murphy’s weekly training schedule:

Monday – Chest

• Incline Bench Press: 3 sets of 8-12 reps.

• Pushups: 3 sets of 8-12 reps.

• Flat Barbell Bench Press: 3 sets of 8-12 reps.  

• Chest Flys: 3 sets of 10-15 reps.

• Decline Barbell Bench Press: 3 sets of 8-12 reps.

• Cable Crossover Flys: 2 sets of 10-15 reps.

• Dumbbell Pullovers: 2-3 sets of 12-15 reps.

• Front Raises: 2 sets of 10-15 reps.

Tuesday – Shoulders

• Shoulder Press: 4 sets of 8-12 reps.

• Upright Rows: 3 sets of 10-15 reps.

• Lateral Raises: 3 sets of 10-15 reps.

• Front Raises: 3 sets of 8-12 reps.

• Bent Over Rear Delt Flyes: 3 sets of 12-15 reps.

• Face Pulls: 2 sets of 15-20 reps.

• Shrugs: 3 sets of 15-20 reps.

• Internal/External Rotations: 2 sets of 12-15 reps (internal) and 15-20 reps (external).

Wednesday – Back and Arms

• Seated Rows: 4 sets of 10 reps.

• Bent-over Dumbbell Rows: 4 sets of 8-10 reps.

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• Chin-Ups: 3 sets of 8-12 reps.

• Lat Pulldowns: 3 sets of 10-12 reps.

• Hammer Curls: 3 sets of 8-10 reps per arm.

• Tricep Pushdowns: 3 sets of 10-12 reps.

• Close Grip Bench Presses: 3 sets of 8-10 reps.

Thursday – Legs

• Squats: 3 sets of 12 reps.

• Lunges: 4 sets of 10 reps per leg.

• Glute Bridges: 3 sets of 15 reps. 

• Step-Ups: 4 sets of 10 reps per leg.

• Calf Raises: 3-4 sets of 15-20 reps.

• Glute Kickbacks: 2-3 sets of 20-25 reps per side.

• Hamstring Curls: 3 sets of 8-10 reps.

• Leg Extensions: 2-3 sets consisting of 10-15 slow and controlled reps.

Friday – Abdominals

• Reverse Crunch: 8 sets of 10 reps.

• Bicycle Crunches: 8 sets of 15 reps.

• Russian Twist: 8 sets of 20 reps.

• Plank Holds: 8 sets of 30 second holds each side (or 60 second hold if preference).

• Leg Raises: 8 sets of 10 reps each side (or 20 if doing both legs simultaneously).

• Scissor Kicks: 8 sets of 10 reps each side (or 20 if done simultaneously).

Saturday and Sunday – Rest

Connor, an enthusiastic exercise enthusiast, puts his focus on quality over quantity when it comes to his workouts.

He prefers to use moderate-heavy weights rather than super-heavy weights as he believes this allows him to maximize his muscle contraction and exercise form.

One of the most important aspects for Connor is establishing a good mind-muscle connection so that each exercise has maximum effect.

To ensure he can get optimum results from his workout sessions, Connor takes time off from training on weekends and dedicates them to rest and recovery; giving his body the sufficient time needed to recuperate and grow.

Connor Murphy’s Workout Routine

Connor Murphy’s Diet Plan

Connor Murphy adopts a very disciplined diet tailored to his specific fitness goals.

Depending on whether he is bulking up or cutting, he follows different diet plans with a consistent focus on whole food items such as chicken, eggs, sweet potatoes, avocados, pasta, and oatmeal.

He also consumes quality juices that help sustain energy levels for the duration of workouts. His preferred list of power fuels includes Greek yogurt, canned tuna, and corn tortillas.

This well-balanced approach to eating has allowed him to become one of the most renowned athletes in the world today.

Sample meal plans for Connor Murphy’s diet plan


Connor Murphy starts his day off right with a nutrient-packed breakfast.

Every morning, he has two eggs cooked in coconut oil over medium heat, one piece of whole wheat toast with some almond butter on it, and a protein smoothie made of Greek yogurt, banana, berries, and whey protein powder.

This combination of healthy proteins, carbs, and fats provides his body with the energy it needs to carry him throughout the day.


For lunch, Connor enjoys a variety of options such as grilled chicken or fish with a side of steamed vegetables, quinoa or brown rice, and a serving of fruit.

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He also likes to have some nuts or seeds on the side for a healthy dose of good fats.


At dinner, Connor opts for lean proteins such as grilled salmon with sweet potato mash and broccoli.

He also likes to mix it up occasionally with some black bean tacos or turkey burgers on whole wheat buns.


In between meals, Connor likes to snack on some nuts and seeds or protein bars. He also drinks plenty of water throughout the day to stay hydrated and energized.

Nutrition is a key part of Connor Murphy’s training regimen and he takes great care in ensuring that his diet provides all of the nutrients his body needs to reach peak performance.

Making sure that he is getting a balanced diet of proteins, carbohydrates and fats is essential in helping him bulk up or cut down as needed to burn fat and build muscle.

Connor Murphy’s Supplements & Recommendations

Connor Murphy understands the importance of ensuring his nutritional requirements are met while trying to reach his fitness goals.

To that end, he has implemented a comprehensive supplements stack comprised of whey protein and multivitamins, which contribute to muscle recovery and growth as well as reducing hunger pangs.

These extra nutrients give his body important parts that can’t always be found in whole foods. This makes sure that his body gets all the reactants and compounds it needs to work well.

I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.

This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.

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