Connor Murphy Workout Routine

Connor Murphy is a workhorse on the ice. He puts his body through every game and doesn’t shy away from contact. But what does he do in the offseason to stay in shape? First, let’s take a look at his workout routine. Many people are fascinated by the chiseled physiques of professional athletes. While genetics play a role in determining muscle structure, the truth is that these men and women have worked hard to achieve their results. 

For example, Youtube star Connor Murphy follows a strict workout routine to maintain his impressive physique. It begins with a warm-up of light cardio followed by stretching. He then moves on to a circuit training routine that targets all major muscle groups. Another round of cardio follows this to get the heart rate up before cooling down with light stretching. Although it takes dedication and discipline to follow such a routine, the results are precise. 

Connor Murphy’s workout routine is an excellent example of how commitment and hard work can lead to excellent results.

Current Stats




85 Kg




7 October 1994

Body Type




Workout Principles

Connor outlines his workout philosophy and demonstrates how to put it into practice. His approach is based on the belief that the best way to get in shape is to find an activity you enjoy and stick with. 

For Connor, that activity is weightlifting. He enjoys the challenge of lifting heavy weights and the feeling of accomplishment that comes with it. However, he quickly points out that his approach is not for everyone. Some people may prefer to run or play tennis instead. It is important to find an activity you enjoy and stick with it. By following this simple rule, you can achieve the same level of success as Connor.

Workout Routine

Connor Murphy is a fitness guru with over 7 million followers on YouTube. He is known for his intense workout routines, which often include a mix of weightlifting, cardio, and calisthenics. Murphy typically works out for two hours per day, six days per week. He starts his workouts with a five-minute warm-up of light cardio and stretching. 

This is followed by a 25-minute weightlifting session, during which he focuses on compound exercises such as squats, deadlifts, and overhead presses. After this, he moves on to a 20-minute cardio session, which often includes HIIT (High-Intensity Interval Training) or Tabata intervals. Finally, he finishes with a 10-minute cool-down of light stretching and deep breathing. 

This routine has helped Murphy to achieve an incredibly shredded physique, and he frequently shares progress photos and videos to inspire others to reach their fitness goals.

Monday – Core

  1. 20 mounts. 
  2. Climbers 1 min 
  3. plank four rounds
  4. 12 press ups 
  5. 12 jumping jacks (squats) 
  6. 12 tricep dips 

Tuesday – Full Body

  1. 12 bridges five rounds 
  2. 10 Turkish get-ups 
  3. Ten burpees 
  4. Ten v sit-ups 
  5. Ten reverse lunges 

Wednesday – Legs & Core

  1. 20 sec on 10-sec rest eight rounds plank builder
  2. 3 x 30 bicycle legs
  3. 40 Russian twists 
  4. 55-second wall sit 
  5. 1 min jump rope on Spot 
  6. 40 forward punches

Thursday – Lower Body

  1. 4 x 30-sec plank
  2. 20 frontal lunges  
  3. 20 walking lunges 
  4. 35-second high knees 
  5. 100 jumping jacks 
  6. 25 plie squats 
  7. 25 butt-lifts 

Friday – Core

  1. Five burpees 
  2. Ten leg pulls 
  3. 15 Russian twists 
  4. 4 x 20 reps knees to chest

Saturday  – Upper Body

  1. 15 press ups 
  2. 15 tricep dips 
  3. Rows with dumbbells (3 sets, 10 reps)
  4. Arnold press (3 sets, 10 reps)
  5. Dumbbell curls (3 sets. 20 reps)

Sunday – Rest day


Here is the diet of Conor Murphy


  • Protein shake
  • Berries
  • Eggs 


  • Tuna 
  • Salad 
  • Pasta


  • Greek yogurt 
  • Nuts 
  • Berries


  • Sweet potatoes
  • Chicken 
  • Vegetables 


  • Cereal 
  • Protein shake 

Connor Murphy is a fitness model known for his intense workout routines and strict diet. He snacks healthy foods like fruits, nuts, and yogurt between meals. He also drinks plenty of water throughout the day to stay hydrated. Because he’s so disciplined with his diet, Connor can maintain a lean and muscular physique.


Connor Murphy is a well-known American YouTuber and online fitness coach. His highly successful YouTube channel, which has over 1.3 million subscribers, focuses on helping people achieve their fitness goals. In addition to his workout videos and advice videos, Murphy also posts regular vlogs documenting his fitness journey. 

A crucial part of Murphy’s success has been his dedication to healthy living, and he often speaks about the importance of nutrition and supplementation. Here are some of the supplements that Connor Murphy consumes regularly:

  • Creatine: Creatine is an amino acid that helps to increase muscle size and strength. Murphy takes creatine before his workouts to help him perform at his best.
  • Protein powder: Protein powder is a staple of any serious fitness regimen, and Connor Murphy is no exception. He uses protein powder to help him meet his daily protein needs and build muscle.
  • BCAAs: BCAA stands for branched-chain amino acid, a popular supplement among athletes and bodybuilders. BCAAs help to promote muscle growth and recovery, and Connor takes them before and after his workouts.
  • Fish oil: Fish oil is an excellent source of omega-3 fatty acids, which have many health benefits. Connor takes fish oil every day to support his overall health.


Connor Murphy is a well-known fitness model and YouTube personality known for his intense workout routines and strict diet. If you want to get in shape like Connor Murphy, focusing on various muscle groups is essential. He has built a successful career by helping others to achieve their fitness goals, and he frequently shares advice and motivation on his popular YouTube channel. 

Connor is dedicated to healthy living and takes several supplements regularly to support his fitness journey. Connor Murphy’s accessories include creatine, protein powder, BCAA, and fish oil.


Denis is a fitness enthusiast and a passionate fan of any physical activity. From the time he remember himself he working out and improving his body and mentality. Football, Martial Arts, Bodybuilding, Crossfit, Yoga anything that release endorphins into blood is strong "YES" for him. It became an addiction to be in motion. Life motto: "In any life situation and mental state do go workout"