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Randy Orton Workout and Diet

Randy Orton workout outlines the workouts of Randal Keith “Randy” Orton who is a professional wrestler in the WWE and actor. Randy Orton was born on April 1, 1980 in Knoxville Tennessee and currently resides in Saint Charles Missouri. Randy Orton is a third generation professional wrestler following his father “Cowboy” Bob Orton and grandfather Bob Orton Sr.

Early in life his father tried to convince him to stay away from professional wrestling because it meant a life on the road and away from his family. He obviously didn’t take his advice. He made his wrestling debut in 2000 at the Mid-Missouri Wrestling Association where he was trained by the promoter and his father. In 2001 he signed with WWE and began training and made his official debut in 2002.

Randy Orton’s Wrestling Accomplishments

Randy Orton has also appeared on various talk shows and game shows. He has been the World Heavyweight Champion 3 times, World Tag Team Champion 1 time, WWE Championship 6 times and the Intercontinental Championship once. He is the seventeenth wrestler to become a Triple Crown Champion.

Randy Orton Workout

Randy Orton Workout is one of the more popular workouts among male wrestling fans because he has that lean muscular look that many men want and women find attractive. Many wrestlers tend to keep bulking up and they get to a size that takes away their agility and flexibility. Randy Orton is 6’4? tall and weighs in at 235 lbs which is a good size but not overly big like some WWE wrestlers.

The Randy Orton workout routine is a 5 day routine that is split up into 1 or 2 body parts per day. This is the way many people train as it gives your other muscles time to rest and grow while you are using other muscles.

Randy Orton Workout

This is the Randy Orton Workout that I found on his website which is no longer active. This was back in 2002 when he was just starting in the WWE. Randy had some shoulder injuries around then so he may have adapted this workout to find in some of his shoulder rehab exercises and may have even cut out exercises that anyone else should be doing but aren’t good exercises for his shoulder.

Randy Orton Workout Routine

The Randy Orton workout routine consists of a 5 day workout schedule where he works his chest, shoulders, biceps, back, triceps, and legs once a week. Randy Orton also trains his neck and forearms 3 times a week. Randy Orton takes short rest breaks of 30 to 45 seconds in between exercises.

Workout #1 Legs

Superset of Thigh Extensions w/ Leg Curls : 4 sets – 12-20 reps.
Box Squats : 5 sets – 12 reps.
Straight Leg Deadlifts : 4 sets-10 reps.
Calf Raises : 10 sets – 8 – 15 reps

Workout #2 Chest

Incline Barbell Bench Press : 3 sets – 20 reps.
Incline Dumbbell Bench Press : 5 sets – 6 reps.
Flat Bench : 4 sets 8 – 12 reps
Cable Crossovers : 3 sets – 15 reps
Randy will do 10 sets of 10 pushups, with his hands on a bench every other week.

Workout #3 Back

Pulldowns : 3 sets – 20 reps
Seated Cable Rows : 3 sets – 12 reps.
T-Bar Rows : 3 sets – 10 reps
Bent Over Rows : 3 sets – 20 reps
Lower Back Extensions. : 3 sets – 15 reps.
Pull-ups : 1 set to failure.

Workout #4 Shoulders

Side Laterals : 3 sets – 15 reps
Front Laterals : 3 sets – 15 reps
Rear Laterals : 3 sets – 15 reps
Arnold Presses : 4 sets – 8 – 12 reps
Upright Rows : 3 sets – 8 – 12 reps

Workout #5 Biceps and Triceps

Pushdowns : 3 sets – 20 reps
French Curls : 3 sets – 8-12 reps
Overhead Tricep Extensions : 3 sets – 8-12 reps
Close grip Pushdowns : 3 sets – 15 reps
Alternating Dumbbell Curls : 3sets – 10reps
Alternating Dumbbell Hammer Curls : 3 sets – 8 reps
Barbell Curls : 3 sets – 8 reps
Cable Curls : 3 sets – 8 reps

Randy also does his Randy Orton ab workout 3 to 5 times a week. He didn’t have his abs workout routine on his site. He also does stretching before and after his workouts.

Randy Orton’s Cardio Workout

In addition to the Randy Orton workout for weight training he also does a cardio workout 3 times a week. This consists of running on the treadmill at a slight incline for 30 minutes.

Randy Orton Diet Strategies

The Randy Orton diet is pretty unique but simple.

  • Don’t eat any carbohydrates after 8pm.
  • Only eat a limited amount of carbohydrates from either potatoes, oatmeal or pancakes.
  • Eat 250 grams of protein a day (This is about 1 gram per pound of bodyweight. You obviously wouldn’t eat this much if you are only 180 lbs.)

Randy Orton Diet Foods

Most of the foods that Randy Orton eats in his diet are pretty standard foods for anyone building muscle. He also uses supplements a lot for his protein intake.

  • Around 60% of Randy’s protein intake is from supplements like Isopure Meal Replacements, Protein Powder or Nitro Tech. Randy also eats protein bars from Lean Body.
  • His other protein comes from egg whites, steak, fish, milk, chicken and cottage cheese.
  • Randy usually eats sushi 3 times a week.
  • He also likes to indulge in ice cream here and there.

Unlike some people Randy Orton still eats well on the road and he makes no excuses. There are still plenty of good foods you can eat on the road you just have to make the right decisions. This is kind of a weird statement considering that he uses protein supplements for 60% of his protein intake. This isn’t as healthy as actually eating healthy foods. Your body responds better to food then supplements.

If you want to get the body of Randy Orton then the key is to follow a quality muscle building program, dedicate yourself and don’t make any excuses.

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