Rory McIlroy Daily Routine

Rory McIlroy (born 4 May 1989) is a professional golfer from Northern Ireland who is a member of both the European and PGA Tours.


Rory changed his diet for injury-prevention purposes.

“I had to up my protein intake quite a bit,” he says. “I’d eat a gram of protein per pound of body weight. I still do that; 170 grams per day of protein.”

His new, ultra-high protein diet also also meant cutting back on two of his favorite guilty pleasures: chocolate and ice cream.

“I don’t think you want to demonize food,” he says. “It’s about being able to fit it into your diet so you can have it every once in a while and feel good about it and not feel guilty. There’s so much guilt associated with eating. If you can break that mental barrier, you’ll be better off.”

“Eat more protein, that’s the biggest thing,” he says. “Protein up, fat up, carbs down.”


Here is a breakdown of the exercises that the Irish golfer does during a workout:

  • Standing Bird Dog (for mobility)
  • Arm Circles (to warm up shoulder joints)
  • Exercise Bike (general warmup)
  • Dynamic Stretch (for posterior chain)
  • Hex Bar Deadlift
  • Box Jump
  • Swiss Ball Dumbbell Pullover
  • Pushup to Hand Walk to Renegade Row
  • Kneeling Swiss Ball Core Rotation and Chest Pass Drill