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Dominic Purcell Workout Routine, Diet Plan & Supplements

Connor Sellers
Published by Connor Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: October 11, 2021

When I see Dominic Purcell on television, I can’t help but feel a mix of admiration and, admittedly, jealousy.

The guy is already 50 years old, yet he has managed to build and maintain a great amount of muscle mass.

Building muscles involves more than just hitting the gym; it also requires diligently sticking to a strict diet plan.

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.

Who is Dominic Purcell?

Dominic Purcell has enjoyed quite an illustrious acting career starring in several hit TV shows.

He’s best known for his roles as Lincoln Burrows in the Fox drama series “Prison Break,”, Mick Rory, aka Heat Wave, in The CW’s “The Flash” and “Legends of Tomorrow,” where he coincidentally teamed up with Prison Break co-star Wentworth Miller.

Purcell has also made an appearance in  the hilarious Yoplait commercials and small roles in action films such as Mission Impossible 2 and Blade: Trinity.

His Height and Weight

With a muscular physique like his, I think we can all agree that Dominic Purcell absolutely looks incredible for his age.

The Australian actor stands 6 foot and 0.5 inches tall and weighs approximately 198 pounds.

Dominic Purcell Workout Routine

working out

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.


tricep pushdown

During the first day, Purcell follows a bench press routine consisting of five different exercises.

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


On Tuesday, he focuses on a circuit and high intensity routine.

  • Pull-Ups (2 sets, 5 reps)

Then, he completes any one of these Crossfit workouts. Be sure to vary them as you see fit.

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

The following day, Purcell executes a deadlift and intensity routine consisting of four different exercises.

  1. Push-Ups (3 sets, 10 reps)
  2. Deadlift (5 sets, 10 reps)
  3. Dumbbell Rows (5 sets, 10 reps)
  4. Wide Grip Pull-Ups (5 sets, 10 reps)


On the fourth day, he hits a circuit and high-intensity routine once again.

  1. Pull-Ups (2 sets, 5 reps)
  2. Push-Ups (2 sets, 10 reps)
  3. Air Squats (2 sets, 15 reps)


back squat

During the final weekday, Purcell does squats and follows an intensity routine consisting of six exercises.

  1. Air Squats (1 set, 15 reps)
  2. Back Squat (5 sets, 10 reps)
  3. Goblet Squats (5 sets, 10 reps)
  4. Kettlebell Swings (5 sets, 10 reps)
  5. Weighted Lunges (5 sets, 10 reps)
  6. Arnold Press (5 sets, 10 reps)

Saturday & Sunday

Purcell takes a break on the weekends to rest and recover.

Other celebrity workouts:

How Does He Stay Fit?


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's Diet And Nutrition

healthy food

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).

What Supplements Does He Take?


Purcell didn’t divulge much info on the supplements he uses. But what we’re sure of is that he drinks a sugar-free protein shake after his morning exercise.

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


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].


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.

Is Dominic Purcell's Workout For You?

Getting a body like Dominic Purcell’s isn’t going to be a walk in the park, but if you follow this routine to the letter, I believe you’d be seeing results in just 5 to 6 months.

Of course, it will take more than just hitting the gym to get the best outcome. You also have to couple it with a healthy diet.

If you do, I can guarantee that you’re bound for success in your fitness journey.



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