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Randy Orton Workout Routine & Diet Plan

Isaac Robertson
Published by Isaac Robertson
Last updated: June 7, 2023

I've been a bit of a sucker for wrestling ever since I was a young kid trying to recreate some of the Saturday night WWE action with my brother.

One of the wrestlers that has always ranked high on my list is Randy Orton, and not just because of his sculpted body.

He also happens to be the youngest world heavyweight champion in WWE history, and there has to be more to his workout routine than most people think.

So, we spent a few weeks going through old interviews to see if we could piece together a workout and diet plan for our readers to try out.

Quick Summary

  • Randy Orton loves performing the following workouts; French curls, overhead tricep extensions, military presses, lateral raises, lunge walks, back squats, and lat pull-downs.
  • Creatine, whey protein, and protein bars are the supplements Randy Orton takes.
  • Orton's diet meal comprises eggs, oatmeal with nuts, berries, tuna steaks, sweet potatoes, vegetables, rice, and vegetables.

His Stats

  • Born: April 1, 1980
  • Height: 6’5”
  • Weight: 250 lbs
  • Waist: 34”
  • Chest: 46”

It’s that imposing height and weight, along with the incredible speed, that gave him awesome wrestling skills from a very young age.

And here’s how Randy Orton works his body.

Randy Orton Workout Routine

Randy has a very strict workout plan, and it involves spending several hours at the gym at least five days a week.

The reps slightly change depending on whether Randy Orton is in a bulking or cutting phase.

But it’s unlikely that he ever does much more than 15 reps.

Monday: Arms

shirtless man doing dumbbell curls
  • Alternating DB hammer curls (3 sets of 12 reps)
  • Alternating DB curls (3 sets of 12 reps)
  • Overhead triceps extensions (3 sets of 12 reps)
  • Barbell curls (3 sets of 12 reps)
  • French curls (3 sets of 12 reps)

Tuesday: Shoulders

man in a military press position
  • Lateral raises (3 sets of 12 reps)
  • Arnold press (3 sets of 12 reps)
  • Upright rows (3 sets of 12 reps)
  • Shrugs (3 sets of 12 reps)
  • Military press (3 sets of 12 reps)

Wednesday: Legs

man using a barbell while squatting
  • Back Squats (3 sets of 10 reps)
  • Calf raises (3 sets of 10 reps)
  • Leg/thigh extensions (3 sets of 10 reps)
  • Lunge walk (3 sets of 15 reps)
  • Hamstring curls (3 sets of 10 reps)

Thursday: Chest

man laying down on a bench press
  • Incline barbell bench presses (3 sets of 10 reps)
  • Flat bench presses (3 sets of 10 reps)
  • Weighted push-ups (3 sets of 15 reps)
  • Cable crossovers (3 sets of 10 reps)
  • Decline bench press (3 sets of 10 reps)

Friday: Back

man using a lat machine shirtless
  • Straight leg deadlifts (3 sets of 10 reps)
  • Lat pull-downs (3 sets of 10 reps)
  • Weighted pull-ups (3 sets of 10 reps)
  • Back extensions (3 sets of 10 reps)
  • T-bar rows (3 sets of 10 reps)
  • Seated cable rows (3 sets of 10 reps)

Saturday/Sunday: Rest

You’ll be well in need of some rest, but make sure that you make this an active rest day.

That doesn’t mean adding some cardio. Just go for a few walks or an easy hike to keep your muscles moving and reduce stiffness.

Related: Jeff Nippard Push Workout

His Workout Principles

shirtless man using a dumbbell on one arm

It might seem like professional wrestlers are mountains of muscle that are powerful but slow.

But Randy believes in training for fast-twitch muscle fibers [1] as well, and that’s what contributed to his speed and agility in the ring.

“I entered this ring Randy Orton, Legend Killer. When all was said and done, I left as Randy Orton, Legend.”

- Randy Orton

While a lot of his training takes a somewhat low volume approach with fewer reps to help him bulk up, he will also regularly train with very fast movements.

That means Randy hits the gym with lower weights and does things like speed squats or curls.

It’s a unique approach that is great for any athlete who doesn’t just want to rely on being able to shift the largest possible weights.

Other celebrities workouts:

Randy Orton’s Diet Plan

bowl of oatmeal and berries and a tray of fresh tuna steaks

For a 6’5” tall man like Randy Orton, to get to 250 lbs of muscle requires a lot of food.

Here is what a typical day would look like:

  • Breakfast: 6 egg omelet, Large bowl of oatmeal with nuts and berries
  • Snack: 2 protein shakes or 3 protein bars
  • Lunch: Tuna steaks, Large portion of vegetables and Sweet potato
  • Snack: Large protein shake
  • Dinner: Grilled chicken or lean steak Large portion of whole-grain pasta or rice Bowl of leafy greens

His Diet Principles

Diet plays a key role for Randy Orton, and without it, he would never have become a world heavyweight champion.

At the same time, he doesn’t stick to the strictest macro-diet approach. He will fluctuate between a low and high carbohydrates diet depending on how much he’s trying to bulk up.

And protein is always high on his meal plans, as you can see above.

But one thing Randy Orton is strict about is that he never eats junk food or even pre-prepared food.

Everything he eats is freshly prepared. I guess he can pay someone to spend several hours a day preparing food, but that is an important part of his success.

Supplements List

different types of protein bars and a man holding a protein powder container and scooper

Randy hasn’t spoken a huge amount about the supplements he takes for his workout routine, but here are some that we’ve pulled from interviews.

1. Whey Protein

You might have noticed some protein shakes on the above diet plan, and with whey protein, you should be able to get the ideal amino acid profile for protein synthesis in each muscle group.

2. Protein Bars

These are also helpful to boost your protein intake throughout the day as well as fill you up enough as a snack.

3. Creatine

Researchers have shown in clinical trials that athletes may gain both a performance advantage and faster recovery times from creatine supplementation [2].

Would You Try Randy Orton's Workout Routine?

You don’t have to be planning to make WWE history with a new World Heavyweight Championship record to be able to enjoy success with this workout.

Yes, it would be easier with professional coaches, dietitians, and chefs keeping you on track.

But implementing a healthy diet and then sticking to the above workouts will change your physique in a matter of months.

Try it out, and then report back to us how it worked out.


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