Dominic Purcell's Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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Dominic Purcell is over 50 years and still looks look in terms of muscle mass and general fitness. This automatically means he regularly hits the gym and maintains a healthy lifestyle.

Thankfully, Purcell has shared information about his workout routine and diet plan through interviews and social media.

We gathered all the info we could get to come up with this comprehensive plan you can follow. In fact, a lot of people across the globe find it easy to follow his diet plan.

Dominic Purcell Stats and Career Highlights

Dominic Purcell, a British-Australian actor, has had a distinguished career, notably featuring in various successful TV shows, according to TV Insider.

His most prominent roles include Lincoln Burrows in the Fox drama series "Prison Break," and Mick Rory (Heat Wave) in The CW's "The Flash" and "Legends of Tomorrow," where he collaborated with his Prison Break co-star Wentworth Miller [1].

Despite his age, he maintains an impressive physique that many find remarkable.

Now, let's delve into his stats before discussing his workout details:

  • Age: 53

  • Height: 6 feet, 1 inch

  • Weight: 190 lbs


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Dominic Purcell Workout Routine

working out

Dominic Purcell targets each body part through 5 to 10 exercises. The first three days of his regimen include a compound lift followed by a circuit or high-intensity training. The remaining days involve 40 to 60 minutes of high-intensity or circuit-style workouts.

Here is a breakdown of Dominic Purcell's workout plan:


tricep pushdown

On the first day, Purcell focuses on a bench press routine, incorporating five different exercises:

  • Push-ups (3 sets, 10 reps)
  • Bench Press (5 sets, 10 reps)
  • Tricep Pushdown (5 sets, 10 reps)
  • Close Grip Push-Ups (5 sets, 10 reps)
  • Cable or Dumbbell Chest Flys (5 sets, 10 reps)


The second day revolves around a circuit and high-intensity routine:

  • Pull-Ups (2 sets, 5 reps)

Choose one of the following Crossfit workouts:

Circuit 1: Helen

  • 400-meter run
  • 21 kettlebell swings (53 pounds)
  • 12 pull-ups (band-assisted, if needed)

Circuit 3: Eva

  • 800-meter run
  • 30 kettlebell swings (70 pounds)
  • 30 pull-ups (band-assisted, if needed)

Circuit 2: Murph

  • 1-mile run
  • 100 pull-ups
  • 200 pushups
  • 300 air squats
  • 1-mile run


Dumbbell Rows

Purcell's routine on the third day comprises a deadlift and intensity workout, featuring four exercises:

  • Push-Ups (3 sets, 10 reps)
  • Deadlift (5 sets, 10 reps)
  • Dumbbell Rows (5 sets, 10 reps)
  • Wide Grip Pull-Ups (5 sets, 10 reps)


On the fourth day, he returns to a circuit and high-intensity routine:

  • Pull-Ups (2 sets, 5 reps)
  • Push-Ups (2 sets, 10 reps)
  • Air Squats (2 sets, 15 reps)


back squat

The final weekday involves squats and an intensity routine, incorporating six exercises:

  • Air Squats (1 set, 15 reps)
  • Back Squat (5 sets, 10 reps)
  • Goblet Squats (5 sets, 10 reps)
  • Kettlebell Swings (5 sets, 10 reps)
  • Weighted Lunges (5 sets, 10 reps)
  • Arnold Press (5 sets, 10 reps)

Saturday & Sunday

Purcell takes a well-deserved break on the weekends for rest and recovery.

Other celebrity workouts:

His Workout Principles


Dominic Purcell maintains his muscular physique through a holistic approach, combining physical activity and a nutritious diet.

When not on set in Los Angeles, he dedicates five days a week to 40 minutes of high-intensity training in the hotel gym.

There haven't been significant changes to his workout routine over the years, except for lifting lighter weights. In Los Angeles, he maximizes his time by enjoying surfing, which he considers his "therapy couch" and an escape.

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”

– Arnold Schwarzenegger, Former Professional Bodybuilder

Dominic Purcell's Diet Plan

healthy food

Dominic Purcell follows a variation of the Warrior Diet, emphasizing extended intermittent fasting with the majority (85-90%) of daily food intake concentrated in one substantial meal.

According to Medical News Today, the Warrior Diet excludes animal flesh proteins like meat, poultry, or fish.

Instead, it encourages small portions of raw fruits and vegetables, salads, and modest servings of dairy products, including plain yogurt or the designated Warrior Milk brand [2].

His Diet Principles

Dominic Purcell follows a disciplined diet and lifestyle. He starts his day early at 6 AM, enjoying a cup of coffee before heading to the gym.

Following his workout, he opts for a healthy snack, choosing from options like fruits, nuts, a non-sugary protein shake, or a classic Bulletproof Coffee.

In the evening, Dominic Purcell enjoys his main meal and opts for a couple of beers instead of indulging in sweets for dessert.

Dominic Purcell Supplements


Dominic Purcell includes a sugar-free protein shake in his post-morning exercise routine. If you're following Lincoln Burrows' Warrior Diet, here are two supplements to boost your fitness journey:

According to National institute of health, these amino acids reduce fatigue, muscle damage, and soreness during and after workouts. They promote muscle building and provide energy during prolonged exercise [3].

If dairy isn't your preference, probiotics are an excellent alternative recommended by Purcell. These beneficial bacteria offer health benefits, including immune system support and improved gut health.

Over the years, I have recommended that my clients incorporate these supplements into their diet and exercise routines to enhance overall well-being and gym performance.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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