Wrestling is in the blood of Randall Keith “Randy” Orton, a third-generation professional wrestler whose grandfather and uncle were also professional wrestlers. He is a 12-time world wrestling champion – an 8-time winner of the WWE World Heavyweight Championship and a 4-time World Heavyweight Championship before it was combined into the WWE World Heavyweight Championship. He has also won the World Tag Team Championship with Edge (Rated-RKO) as well as the 2009 Royal Rumble match. He has headlined WrestleMania XXV and WrestleMania XXX , among other WWE pay-per-view events.
No wonder then than Orton is known as “the face of WWE” – his handsome face and well-muscled, well-proportioned body makes him worthy of the title. Of course, his stamina, endurance and strength are all essential in his success as a wrestling champion.
Here is the workout that Orton says made his body what it is now. You can adopt the workout routine but be sure to make your own customized adjustments as your age, physical condition, and bodybuilding goals will be different from Orton’s.
Strength Training Program
If you want to stay in perfect shape, you have to love working out in the gym just as Orton professes he does. He spends approximately 2 hours each day, 5 days a week in the gym for his workout – a sign of his dedication to his health that can be a hard act to follow.
He also keeps changing his routine every 3 weeks. His goal: To prevent his muscles from being flattened, thus, resulting in maximum growth even with the same amount of time and effort as well as types of exercise.
Day 1 is for chest, shoulders, and triceps development.
- For the chest, perform the following exercises though not necessarily in the same order.
- Push-ups 100 reps
- Incline barbell bench press 20 reps/set for 3 sets
- Dumbbell bench press 6 reps/set, 4 sets
- Flat bench press 12 reps/set, 4 sets
- Cable crossovers
- For the shoulders, these exercises are recommended:
- Front laterals 15 reps/set, 3 sets
- Rear laterals 15 reps/set, 3 sets
- Side laterals 15 reps/set, 3 sets
- Arnold presses 8-15 reps/set, 3 sets
- Upright rows 8-15 reps/set, 3 sets
- For the triceps and biceps, the following routine is a must:
- Pushdowns 20 reps/set, 3 sets
- Closed-grip pushdowns 20 reps/set, 3 sets
- French curls 12 reps/set, 3 sets
- Overhead triceps extension 15 reps/set, 3 sets
- Dumbbell curls 10 reps/set, 3 sets
- Dumbbell hammer curls 5 reps/set, 3 sets
- Cable curls 8 reps/set, 3 sets
- Barbell curls 88 reps/set, 3 sets
Day 2 should be for leg development.
- Thigh extensions 15 reps/set, 4 sets
- Squats 100 reps
- Straight leg deadlifts 10 reps/set, 4 sets
- Calf raises 10 reps/set, 10 sets
- Lunges 10 reps/set, 10 sets
Day 3 should be a rest day.
This is important to allow the muscles to sufficiently recover, get ready for the next session, and attain maximum growth.
Day 4 is dedicated for back and biceps development.
- For the back, the exercises are:
- Pulldowns 20 reps/set, 3 sets
- Pull-ups 1 set until failure
- Lower back extension 15 reps/set, 3 sets
- T-bar rows 12 reps/set, 3 sets
- Bent-over rows 20 reps/set, 3 sets
Day 5 is for resting again.
For the other days, cardiovascular exercises are recommended for aerobic training, which is just as essential in his success inside the ring as a champion wrestler.
According to Randy, the following tips are also important:
- Consider the first set as a warm-up while the last set is for failure. For sets 2 to 4, you can increase the reps, such as from 10 to 15 reps.
- Keep changing your workout, such as switching the days (i.e., day 1 for legs, day 2 for chest and triceps) or switching the exercises’ succession. 1
With such a rigorous strength training program based on Orton’s recommendations, your body will require appropriate nutrition. Keep these tips in mind:
- A diet high in protein and low in carbohydrates is a must.
- Consume 250 grams of high-quality protein sources every day. Protein bars and shakes are necessary to meet the requirement.
- Avoid carb-rich food after 8:00 PM.
- Carb sources are usually in the form of oatmeal, potatoes, and pancakes.
- Sushi is an indulgence, which he usually takes 3 times a week.
- Fish, chicken, eggs, and cottage cheese are staples of his diet.
- Avoid junk food at all costs.
Orton classifies the different food groups into clever groupings with the goal of improving his metabolism.
You must also be patient when aiming for Orton’s physique. Keep in mind that he trained hard for his body – and his determination, drive and passion are almost legendary in the business. He is not a wrestling champion for nothing, after all!