Dominic Purcell's Workout Routine, Diet Plan & Supplements

You better be ready to do some lifting as Purcell likes to use a lot of weight when he’s training. He focuses on each body part by performing 5 to 10 exercises.

The first three days of Purcell’s routine involve a compound lift and then a circuit or high intensity training.

The rest are spent doing 40 to 60 minutes of high-intensity/circuit styled training.

Ready to train like Heat Wave?

Here’s Dominic Purcell’s workout routine.

Dominic Purcell stays fit by consistently training and eating healthy.

In a 2017 interview with Muscle & Fitness, Purcell shared more information about his workout routine.

When he was younger, he loved doing big compound movements like squats because it “feels great and increases your testosterone.” However, he had to stop because of his age and his lower back, which he said was a “mess.”

Purcell maintains his muscular build through a combination of physical activity and a healthy diet.

“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

When he’s not in his Los Angeles home filming Prison Break or his other projects, you’ll find him in the hotel gym doing 40 minutes of high-intensity training five days a week.

Nothing much has changed with his workout regimen throughout the years except that he doesn’t lift as heavy anymore.

When he’s in Los Angeles, he likes to surf as much as he can, describing the activity as his “therapy couch” and “way to escape.”

Dominic Purcell follows a variation of the Warrior Diet, a type of eating plan that involves extended periods of intermittent fasting, with the majority (about 85-90%) of your food intake concentrated on one big meal per day.

The Prison Break star is an early riser who takes his coffee each morning at 6 AM then goes to hit the gym.

After his workout, he’ll snack on something healthy like fruits, nuts, a non-sugary protein shake, or a good old Bulletproof Coffee. When the night comes, he’ll finally have his big meal, which is usually fish and salad.

For dessert, Purcell skips the sweets and treats himself to a couple of beers. He prefers the brand Stella Artois over Foster’s, which he described as “bullshit” (ouch, sorry Foster’s).

Dominic Purcell takes a sugar-free protein shake supplement after his morning exercise.

Here are other supplements you can benefit from if you plan to follow Lincoln Burrows’ Warrior Diet.

BCAAs

BCAAs can help your fitness regimen by reducing fatigue, muscle damage, and soreness during and after workouts, promoting muscle building, and providing a source of energy during long periods of exercise [1].

Probiotics

Purcell has also suggested eating yogurt, but if you can’t tolerate dairy products, a great alternative would be probiotics.

These good bacteria provide a host of health benefits, such as boosting your immune system and improving your gut health.