Randy Orton, a WWE champion wrestler from Knoxville, Tennessee, has become a household name in the world of professional wrestling. Orton was the youngest World Heavyweight Champion in WWE history. Besides his wrestling accomplishments, Orton is renowned for his well-built physique. This article delves into Randy Orton's workout routine, diet plan, and supplement choices.
Randy Orton's Current Stats
- Height: 1.96 m (6' 5")
- Weight: 113 kg (250 lbs)
- Age: 38 years old
- Birthday: April 1st
- Owner: WWE, Smackdown
- Birthplace: Knoxville, Tennessee
- Accolades: World Heavyweight Champion (WWE)
Workout Principles
Randy Orton's workout routines involve mixing up exercises, concentrating on each body part with three different exercises. Orton employs a somewhat low-volume approach to strength training. He typically performs 3-5 sets for each exercise, always starting with a warm-up.
Randy Orton's Workout Routine
Randy Orton dedicates approximately two hours a day, five days a week, to his gym workouts. To prevent muscle flattening, he changes his exercises every three weeks.
General Schedule
- Monday: Shoulders
- Tuesday: Chest
- Wednesday: Triceps and Biceps
- Thursday: Back
- Friday: Legs
- Saturday and Sunday: Rest
Detailed Workout Breakdown
Monday: Shoulders
Randy Orton's shoulder routine consists of five exercises, performed for three sets of 15 reps each:
- 3 sets of front laterals of 15 reps
- 3 sets of rear laterals of 15 reps
- 3 sets of side laterals of 15 reps
- 3 sets of Arnold presses of 8-15 reps
- 3 sets of upright rows of 8-15 reps
Tuesday: Chest
On Tuesdays, Orton focuses on his chest with five different exercises:
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- 100 push ups
- 3 sets of incline barbell bench presses of 20 reps
- 4 sets of DB bench presses of 5-6 reps
- 4 sets of flat bench presses of 10-12 reps
- 3 sets of cable crossovers of 12-15 reps
Wednesday: Triceps and Biceps
Randy Orton's triceps and biceps routine includes eight exercises, with each set consisting of around 15 reps:
- 3 sets of pushdowns of 20 reps
- 3 sets of close grip pushdowns of 20 reps
- 3 sets of French curls of 12 reps
- 3 sets of overhead triceps extensions of 15 reps
- 3 sets of alternating DB curls of 8-10 reps
- 3 sets of alternating DB hammer curls of 5 reps
- 3 sets of cable curls of 8 reps
- 3 sets of barbell curls of 88 reps
Thursday: Back
On Thursdays, Orton targets his back with six exercises, performing three sets of 12-20 reps for each:
- 3 sets of pulldowns of 20 reps
- 1 set of pull-ups until failure
- 3 sets of lower back extensions of 15 reps
- 3 sets of seated cable rows of 12 reps
- 3 sets of T-Bar rows of 12 reps
- 3 sets of bent over rows of 20 reps
Friday: Legs
Randy Orton's leg routine includes five exercises with 10-15 reps:
- 4 sets of thigh extensions of 15-20 reps
- 100 free squats
- 4 sets of straight leg deadlifts of 10 reps
- 10 sets of calf raises of 10-15 reps
- 10 sets of lunges of 10-15 reps
Saturday and Sunday: Rest
Rest is crucial for muscle recovery and growth. It allows the body to recuperate and prepare for the next gym session.
Randy Orton's Diet
Randy Orton emphasizes that diet is crucial for maintaining agility and fitness. He follows a high-protein, low-carbohydrate diet, consuming 250g of protein daily through protein bars and shakes. He also enjoys sushi and eats it at least three times a week.
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Sample Diet Plan
- Meal 1: 6 egg whites, 2 whole eggs, 100g oatmeal with raisins, applesauce, protein bar/shake
- Meal 2: 100g brown rice, 2 chicken breasts, vegetables
- Meal 3: Tuna fish, pita bread, BAA, Protein shake
- Meal 4: Whey Protein, Banana
- Meal 5: Brown Rice/Pasta, salad
- Meal 6: Grilled Chicken/Fish, Cottage Cheese
Recommended Supplement Stack
- Protein Shakes
- BAA
- Glut-Amine Aid
- Dextrose
- Nitro Shred
Additional Workout Information
An older workout routine from 2002-2003, found on Bodybuilding.com forums, reveals a focus on higher reps and lower sets. This routine includes:
- Cardio on the treadmill at a slight incline for 30 minutes, 3 times a week.
- Abdominal training 3-5 times a week.
- Chest, Shoulders, Back, Legs, once a week.
- Biceps and Triceps on the same day once a week.
- Neck work 3 times a week, and forearms the same.
- Stretching.
Specific Exercise Techniques
During a workout session with Sheamus, Orton demonstrated and explained various exercise techniques:
- Reverse Curls: To target the forearms and brachialis (the "second head of the biceps").
- Dumbbell Incline Curls: Maintaining tension on the biceps throughout the exercise. Orton kept one arm flexed at 90 degrees while curling the opposite dumbbell, alternating to keep the non-working arm active.
- Split-Stance Squat: Using the Smith machine bar for support, Orton demonstrated maintaining 10% of his weight on the back leg.
- Sissy Squats: Orton instructed to "Tighten your glutes, scaps back, and let the knees slide forward."
Orton's Tips for Beginners
Randy Orton offers the following advice for those starting their fitness journey:
- Avoid packaged or pre-prepared foods with low nutritional value.
- Maintain a diet rich in protein but low in carbohydrates.
- Customize your workout program to prevent muscle flattening.
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