The world of physical fitness and WWE go hand-in-hand. In order to maintain an athletic body and deal with the year round schedule, WWE Superstars must maintain a healthy workout schedule and diet. If you search hard enough, there are plenty of great workouts you can find from your favorite WWE Superstars; past and present.
If you’re looking to lose weight and gain flexibility, DDP Yoga by Diamond Dallas Page and Stratusphere Yoga by Trish Stratus are two great workout compilations to help you achieve your goals. If you’re looking to gain weight and muscle mass, there are a variety of workouts tailored for wrestlers like The Rock, John Cena and Triple H that you can find online.
As a certified personal trainer & diehard pro wrestling fan, I have been researching these routines for years and have accumulated a list of the best ones. Rather than researching on your own, today you will be able to access the Top 10 Gym Workouts of WWE Superstars.Now, don’t pay too much attention to the order they are listed because every single one will be able to benefit you if you take full advantage of it with a balanced diet.
10. John Morrison
The former WWE Superstar was known for his athleticism and amazing physical features. His lean physique was maintained with a strict diet plan, as well as utilizing his “Out Of Your Mind” (OOYM) Fitness Program with relies on body weight exercises more than anything else. During his WWE days, he had to use weights to keep his muscle mass up to par with the rest of the competition. Ideally, he stretches before and after every workout and during his WWE days, he’d hit the gym six times a week. He also started out with some warming up with cardio.A few years ago, John Morrison revealed a free superset for fans to give you an inside look before the release of his Out Of Your Mind Fitness workout platform. Try this and get a true glimpse of the intensity that kept John Morrison in amazing shape for so many years:
Hyperextension-To-Lateral RaiseUsing a Roman Chair, or Hyperextension machine, start with a pair of dumbbells hanging barely off of the floor. Complete a Hyperextension by using your back muscles to come up into a position where the body is nearly straight with the back slightly arched. Hold this position and then do a lateral raise by lifting the weights outward so that your arms are about equal with your shoulders, keeping a slight bend at the elbows. Do this 10-12 times before super setting into…Rope Pushdown + Rope CrunchBend at the waist and keep the back straight, staying aligned from the lower back to your head. Grasp the rope so there is a slight bend at the elbows and the push it down, bending with the elbow and making sure the upper arm does not move. Do this 8-10 times and then drop down to your knees and hold the rope so that each hand is on either side of the head with the ropes meeting point with the cable behind your head. Do a crunch with your abs bending and you pulling down on the rope until your head is close to the ground and then come back up, do 20 of these. Also make sure that your abs are flexed and you are exhaling as you reach the bottom.
9. Vince McMahon
He may not be the richest billionaire in the world, but he may be the most buff. Vince McMahon has maintained an unbelievable physique for a man of his age. With the help of an unparalleled work ethic, Mr. McMahon was able to train four days a week…sometimes more and sometimes less depending on his insane schedule.If there is one thing that we’ve all noticed about Mr. McMahon’s impressive body was his menacing chest. Here is an idea of what Mr. McMahon does on a typical chest & triceps day in the gym.
8. Stone Cold Steve Austin
One of the greatest performers in the history of the business also had one of the greatest looks. Stone Cold Steve Austin went from being a long blonde haired stunning stereotype to being a foul-mouthed bald WWE Champion and underwent one of the biggest character changes in history.
Even though his character changed, his body remained in tip-top shape. To this day, Stone Cold keeps a solid training program where “less is more.” In this routine, you can get a glimpse into what Steve Austin did to keep his workouts short and sweet, while maintaining optimal muscle on his body. This is a four day routine with a low amount of reps and a large amount of weight. This helped Steve build muscle around a body that was falling apart during the tail-end of his wrestling career:
Monday Squat – 5 or 6 sets, 6-8 reps Straight-legged deadlift – 2 sets, 6-8 reps Barbell shrugs – 2 sets, 6-8 reps Dumbbell shrugs – 2 sets, 6-8 repsTuesday Bench – 3 or 4 sets, 6-8 reps Incline bench – 2 sets, 6-8 reps 30 minutes cardioThursday Barbell rows – 2 sets, 6-8 reps Dumbbell rows – 2 sets, 6-8 reps Barbell shrugs – 2 sets, 6-8 reps Dumbbell shrugs – 2 sets, 6-8 reps 30 minutes cardioFriday Barbell press – 2 sets, 6-8 reps Dumbbell press – 2 sets, 6-8 reps Close-grip bench – 2 sets, 6-8 reps 30 minutes cardio
7. Hulk Hogan Basic Bicep Routine
Hulk Hogan has one of the most famous physiques ever. During his heyday in the 1980s and 1990s, Hulk Hogan was absolutely massive; using a strict body-buildling routine that included dead lifts, presses and squats.
However, he was always the most famous for his huge arms. In this beginner video, Hulk Hogan gives you a great tutorial about the basics to building big biceps.
6. Antonio Cesaro
Cesaro is one of the most fit WWE Superstars that is currently competing. He is an old school power lifter that lifts for athletic purposes and not because he wants to look good. With a great diet and strict regimen, he is able to look like he is carved out of granite.
Recently, he gave the WWE Universe some great advice on how to get on the fast track to getting in shape. WWE also provided a video of his amazing workouts. Here are the words straight from Cesaro about getting in shape:
“Be honest with yourself and don’t make excuses, which means you have to be accountable. Don’t eat bad food. Only eat good food. Don’t say, ‘Oh, it doesn’t matter if I ate bad once.’ No. You never eat bad, and you get in the habit of eating good. Go to the gym every day and build a routine. You get in that routine and it takes about two months to build a habit or a routine. So you stick with it, and once you stick with it, then you have a good diet and a good routine. Keep things simple. Do squats, deadlifts and some kind of press. Base your routine around those lifts. Finally, have fun. If these tips don’t sound like fun to you, then you’re probably not as motivated as you think you are to get in shape.”
5. Brock Lesnar
The intense workouts of Brock Lesnar have changed over the years. He has been able to adapt to moving from collegiate wrestling, to pro wrestling, to the world of mixed martial arts and back to professional wrestling. When he was training for huge fights in the UFC, he would weight train twice a day four times a week and focus on grappling for two other days.
When he recently returned to pro wrestling, he brought the training down a little because of his “part time” schedule. He also needed to focus more on his look than athletic MMA training.
Here is a recent look at an intense back workout that you can utilize to jumpstart your training. From Muscle & Fitness magazine, Brock Lesnar uses this currently:
Exercise Sets Reps Wide-Grip Pullup 5 10 Pullup 5 10 Narrow Grip Pullup 5 10 Weighted Pullup 1 20 Seated Cable Row 4 12 Benvoer Row 4 12 Barbell Curl 4 12 Deadlift 4 6
*Lesnar wears a weighted belt with a 45-pound plate. He gives himself three minutes to perform 20 total reps.
4. Randy Orton
The Apex Predator has been referred to as a prototype for the perfect pro wrestler and a lot of that has to do with his chiseled, ripped physique.
As time has gone on, Randy Orton has continually improve his look. Starting out with a bigger, more full body structure (likely from performance enhancing drugs), Randy ascended to the top of WWE in record time, becoming the youngest World Heavyweight Champion in history. The once injury plagued Orton has worked tirelessly to slim down and become more versatile in the ring as he has gotten older and wiser.
Here is a workout penned by Randy Orton in 2011 from his official website:
Day 1: Chest/ Shoulders/ Triceps
Day 2: Legs
Day 3: Rest
Day 4: Back/ Biceps
Day 5: RestI do 3 different exercises for each body part and 5 different leg exercises.Every 3 weeks I switch up exercises, so the muscle doesn’t plateau.Each exercise I do 3-5 sets.
First set is a warm up, last set I go to failure. Sets 2-4 I try for 12-15 repetitions.Favorite exercises by body part:Chest
- Incline dumbbell bench press
- Cable cross overs
- Flat dumbbell bench press
- Decline push ups
- Flat bench flies
- Seated rows
- T-bar Rows
- Deadlifts (rep-range: 6-10)
- One armed rows
- Lateral raises, front, side, and rear
- Dumbbell press
- Upright rows
- Standing barbell push-press
- Standing dumbbell curls
- Preacher Curls
- Hammer curls
- E-Z curl bar
- One armed concentration
- Skull crushers
- Close grip bench
- Overhead extensions
- Donkey kicks
- Free Squats (no weight, 100 reps, push of heel)
- Leg extensions
- Leg curls
- Straight leg Deadlifts
Every other without core training or abdominals/lower back.
3. Triple H
Here is another pro wrestler who has had to adapt to different workouts as the years have gone on. Triple H has always been a beast in the gym; going as far as to pen his own workout book in 2003 entitled, “Making The Game”, which was also a bit of an autobiography as well.
Nowadays, Triple H trains more for function than bodybuilding after years of injuries and bumps in the wrestling ring. If you keep up with the WWE website, you can often see articles on Triple H training with Joe DeFranco of the famous DeFranco Gym here in New Jersey.
I highly recommend reading this article on how meeting Joe DeFranco completely changed Triple H’s training routine back in 2012 to help him combat injuries and live a healthier lifestyle.
Here is a sample workout from Triple H when he was recently training for his battle with Daniel Bryan at WrestleMania 30:
2. The Rock
The People’s Champion trains for specific purposes in his life since leaving WWE and heading to Hollywood. Over time, he has become one of the biggest stars in the world and his look has EVERYTHING to do with it.
In the past few years, The Rock has presented himself on WWE TV with a huge, chiseled physique because he was training for specific movie roles like “Pain & Gain” and “Hercules.” This is no doubt part of the reason why The Rock injured himself pretty severely at WrestleMania 29 against John Cena; ripping his lower abdominal muscle from his pelvic bone.
The great thing about The Rock’s training regimen’s is that you can find the majority of them online. He is extremely passionate about training and shares his knowledge with everyone on the net. Here is a direct link to a recent, amazing article on The Rock getting ready for his movie role as Hercules. It also provides a strict diet plan that is for advanced body builders: http://www.bodybuilding.com/fun/dwayne-johnson-rock-hard-hercules-workout-and-diet-plan.html
Here is a sample workout from The Rock. It was his shoulder routine when training for “Pain and Gain” from Muscle and Fitness:
Warmup:— 10-minute jog on the football field in the unforgiving Miami sun— Internal- and external-rotation exercises with 5-pound dumbbells
Exercise Sets Reps Seated Dumbbell Overhead Press 3-5 10-15 Dumbbell or Barbell Front Raise 3-4 10-15 Lateral Raise 3-4 10-15 Bent-Over Lateral Raise or Reverse Pec-Deck Flye 3-4 10-15 Lateral Raise 3-4 20-25 Barbell Shrug 3-4 8-10 Heavy Dumbbell Shrug 3-4 10-12 (No drop set)
1. John Cena
With his schedule and consistency, it is hard to deny that John Cena may have the greatest workout regimen of any pro wrestler. He’s another megastar that has had to adapt his routine because of nagging injuries and constant bumps taken in the pro wrestling ring.
Over time, Cena has continued to grow and get stronger while staying shredded and becoming the biggest star in the world of pro wrestling.
He has gone from focusing on his look to focusing on keeping his muscles strong so he can lift opponents in the air with ease. He trains with fellow WWE superstar Cesaro because he is seemingly the only one that can go lift for lift with Cena on the roster.
Here is a video of John Cena working out from 2013:
Here is a sample John Cena workout that he has utilized on leg day. Remember guys, NEVER skip leg day!
|Day 1 – Legs and Calves|
|Seated Calf Raise||10||10-20|
|Standing Bodyweight Calf Raise||4||25|
|Standing Single Leg Curl||4||20-25|
|Hack Squat (Super set with next exercise)||3||15|
|Single Leg Extension||3||10|