Rory McIlroy is already looking sharp for his title defense at Augusta National this year. Heading to the second day, the Irish golfer has gained an early lead in the scoreboard, at a 5-under T1. And his focus on working out also plays a major role in his success.

Being one of the top hitters on the PGA Tour, his sheer brawn and formidable physique help him consistently hit over 300 yards while remaining injury-free. Behind that central facet to his success are intensive gym workouts, combining compound lifts with golf-tailored core exercises.

In 2025, Golf Monthly joined one of McIlroy's training sessions to learn about the specifics of his workout. The routine is nothing fancy, but without fail hits all the essential muscles. It begins with a classic deadlift, 3 sets of 5 reps, followed by 3 sets of 5-10 pull-ups for a strong back.

He also performs 3 sets of 1-minute planks to tighten his core, while dumbbell lunges (3 sets of 8-10 reps) help him achieve a stable core, back, and quads.

Dynamic exercises, like renegade rows (3 sets of 10 reps) or weighted rows from the plank, help build rotary strength. McIlroy finishes his routine with 3 sets of 10 lateral walks and 3 sets of 10 medicine ball side slams.

So, it's quite understandable that these sessions are also a major factor behind the way the Irish powerhouse turned one of his most challenging openings at the Masters into an enviable score.

Rory McIlroy’s Slow but Strong Start at the Masters

Rory McIlroy finished his career Grand Slam after an impressive 11-under performance at Augusta last year. And this year, he's back in the crosshairs, even though Thursday proved difficult.

Despite being one of the most reliable hitters on the PGA Tour, the Irish golfer only managed to hit 5 of the 14 fairways. Playing a fair number of his opening holes from amongst the trees, McIlroy's golfing skills feel a bit rusty.

However, that didn't stop him from posting the day's best at 5-under 72, alongside Sam Burns. Clearly, McIlroy's hours at the gym are paying off well. But if he wants to grab his 2nd Masters, it's high time he starts polishing his skills for the weekend clashdowns.

So, regardless of whether you play golf or not, are you thinking of following McIlroy's workout routine?

Follow Bodybuilding Bros for more

Written by

Proma Chatterjee

Edited by

Souvik Roy