Randy Orton Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: March 29, 2024
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Randy Orton, the youngest World Heavyweight Champion in WWE history, is known for his athleticism, charisma, and success in the wrestling industry.

As a health and fitness coach, I've been closely following Orton's story to see if I could piece together a workout and diet plan for our readers to try out.

One question always come to mind – how did the youngest World Heavyweight Champion achieve such title?

Find out if you can attain the same remarkable physique and unmatched stamina as Randy Orton.

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. In my years of coaching, I've seen the benefits of a strict workout plan like Randy's, involving several hours at the gym 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.

Over the years, Randy Orton's workout and diet routines have evolved significantly, adapting to his changing body, the evolving demands of professional wrestling, and his personal growth as an athlete, reflecting a dynamic approach to fitness and health management.

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.

As a coach, I always advise an active rest day, similar to Randy's approach, to keep the muscles engaged yet rested.

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

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

Drawing from my coaching experience, I can attest to the effectiveness of Randy Orton's training strategy that combines low volume, high-intensity workouts with fast-paced exercises.

This balanced approach benefits athletes aiming for both strength and agility, rather than just lifting heavy weights.

To maintain his peak physical and mental condition, Randy Orton incorporates specific psychological strategies into his training regimen, focusing on mental resilience and motivation, which are as crucial as his physical workouts.

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.

Having coached athletes of Randy's stature, I understand the necessity of a substantial diet to reach 250 lbs of muscle.

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

Randy Orton's diet, crucial in his journey to becoming a world heavyweight champion, is flexible yet focused.

He alternates between low and high carbohydrate intake based on his bulking needs, while consistently maintaining a high protein diet.

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

According to the WebMD, researchers have shown in clinical trials that athletes may gain both a performance advantage and faster recovery times from creatine supplementation [2].


  1. https://www.bbc.co.uk/science/humanbody/body/factfiles/fastandslowtwitch/soleus.shtml
  2. https://www.webmd.com/vitamins-and-supplements/creatine
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About The Author

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
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

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