Connor Murphy Diet

Connor Murphy, also known as ConnorMurphyOfficial, is an American bodybuilder hailing from Texas, USA. Ever since he shared his amazing body transformation online in 2016, he began to share motivational videos on his YouTube channel and via posts on his Instagram page. As a result of this, he has soared to fame as a social media influencer and become a well-known figure in the fitness industry.

Because of his amazing progress through a healthy, balanced diet and regular training, he’s been able to sculpt an amazing physique – proving what’s possible when you work hard and stay consistent with your training.

In recent years, Connor has become widely known for his humorous videos online, as well as creating his Adonyx workout system for men, which aims to help men create an awesome physique – just like Connor.

Connor Murphy Quick Stats

  • Height: 6’1″
  • Average Weight: 196 lbs
  • Date of Birth: October 7th 1994
  • Nationality: American

Connor Murphy Workout


Connor likes to work out in the gym regularly, usually five times per week. His training incorporates compound exercises such as squats, the bench press, and deadlifts, although he will supplement this with isolation based exercises. Here’s what Connor’s full five day split looks like:

Monday: Chest

  • Flat Bench Press: 4 x 10 reps
  • Dumbbell Flat Press 4 x 8 reps
  • Incline Dumbbell Press: 4 x 12 reps
  • Incline Dumbbell Flyes: 4 x 10 reps
  • Upper Chest Squeezes with T-Bar Row Superset: 4 x 12 reps
  • Cables Flyes: 4 x 10 reps
  • Weighted Dips: 4 x 10 reps

Tuesday Back and Biceps Day

  • T-Bar Rows: 4 x 12 reps
  • Seated Lat Pull Downs: 4 x 10 reps
  • Deadlifts: 4 x 10 reps
  • Bent Over Barbell Rows: 4 x 12 reps
  • Seated Rows: 4 x 10-12 reps
  • Seated Curl Bar Biceps Curls: 4 x 10 reps
  • Cable Lat Pull Downs: 4 x 12 reps
  • Standing Dumbbell Shrugs: 4 x 10-12 reps

Wednesday: Legs

  • Barbell Squats: 4 x 10 reps
  • Leg Press: 4 x 10 reps
  • On Legged Stationary¬†Lunges: 4 x 8 reps (each leg)
  • Leg Extension Machine: 4 x 12 reps – Superset with Lower Weight Until Failure.
  • Leg Curl Machine: 4 x 10 reps
  • Standing Machine Calf Raises: 4 x 10 reps

Thursday: Shoulders

  • Seated Dumbbell Shoulder Press: 4 x 10 reps
  • Dumbbell Lateral Raises: 4 x 10-12 reps
  • Machine Reverse Flyes: 4 x 10 reps
  • Machine Shoulder Press: 4 x10 reps
  • 45lb Plate Raises: 3 x 12 reps
  • Front Dumbbell Raises: 4 x 10 reps

Friday: Core

  • Cable Crunches
  • Leg Raises
  • Weighted Oblique Crunches with Medicine Ball
  • Bodyweight Crunches
  • Ab Rolls
  • Decline Sit Ups


  • Rest Day


  • Rest Day

Here’s a video of Connor’s mass building chest workout:

Connor Murphy Diet

Despite the fact Connor Murphy trains regularly in the gym to maintain his shredded physique, it’s his diet that plays a huge part in him allowing his body to remain in top shape throughout the year. Here’s what his usual diet looks like:


  • Steel Cut Oats
  • Protein Powder
  • Berries
  • Eggs


  • Whole Wheat Pasta
  • Tuna
  • Salad


  • Greek Yoghurt
  • Nuts
  • Berries


  • Chicken
  • Sweet Potato
  • Vegetables

Post Workout Meal

  • Protein Shake
  • Cereal

Final Meal Of The Day

  • Turkey Omelette with 4 Whole Eggs and Vegetables

Connor Murphy Supplements


In order to help him continually build lean muscle, Connor uses supplements such as whey protein in order to boost his muscle building potential. Whilst he incorporates lean proteins such as chicken and turkey into his diet, whey protein helps him to reach his daily protein intake. He usually takes a protein shake post workout, although he’ll also have some whey protein with breakfast too.

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Connor Murphy Social Channels

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