Home / Celebrities / Randy Orton Workout Routine, Diet Plan, and Body Measurements

Randy Orton Workout Routine, Diet Plan, and Body Measurements

Randall Keith Orton, known by his stage name Randy Orton, The Viper, and The Legend Killer, is a renowned professional wrestler and an actor who boasts 12 World Championships in wrestling. As of 2015, the 35-year-old American wrestler has won 8 WWE World Heavyweight Championships and 4 World Heavyweight Championships. Orton’s success as a professional wrestler is not just due to his wrestling skills but his incredibly fit, athletic, and sculpted body that helps him perform all the difficult maneuvers with ease. Let us find out the secret behind this WWE superstar’s impressive physique.

Randy Orton Workout
Randy Orton Workout

Randy Orton Workout Routine

Orton trains four days a week in the gym, concentrating on each of his body parts with three different exercises. As compared to other heavyweight wrestlers, Randy Orton has a somewhat low-volume approach when it comes to strength training. He has a customized workout regimen comprising exercises that he likes to alter every three weeks. This ensures that the muscles keep growing throughout the year without becoming accustomed to the same set of workouts. As for the sets and reps, Orton likes to do 3-5 sets for each exercise; the first one acting as the warm up while the final set is done until failure. The sets 2-4 are repeated 12-15 times.

Randy Orton Workout and Bodybuilding Video

Randy Orton Body Measurements

  • Height: 1.96 m (6’ 5”)
  • Weight: 250 lbs (110 kg)
  • Chest: 46”
  • Waist: 32”
  • Biceps: 18”-19”
Randy Orton Workout Pictures
Randy Orton Workout Pictures

Randy Orton Workout Plan

Day 1


  • Inclined Dumbbell Bench-press
  • Cable Cross Overs
  • Dips
  • Decline Push Ups
  • Flat Dumbbell Bench-press
  • Flat Bench Flies


  • Lateral Raises (front, rear, and side)
  • Upright Rows
  • Dumbbell Press
  • Standing Barbell Push-press


  • Skull Crushers
  • Pushdowns
  • Close Grip Bench
  • Donkey Kicks
  • Overhead Extensions
Randy Orton Body
Randy Orton Body

Day 2


  • Leg Curls
  • Leg Extensions
  • Lunges
  • Free Squats (100 reps and without weight)
  • Straight Leg Deadlifts

Day 3


Day 4


  • One-armed Rows
  • Seated Rows
  • Pull-ups
  • Pulldowns
  • Deadlifts (reps: 6-10)
  • T-bar Rows


  • Preacher Curls
  • Standing Dumbbell Curls
  • Hammer Curls
  • One armed concentration
  • Curls
  • E-Z Curl Bar
Randy Orton Biceps
Randy Orton Biceps

Day 5


Randy Orton Diet

Orton is known to avoid junk foods but satisfies his sweet tooth with some occasional ice cream. In order to maintain his lean and ripped physique, he takes around 250 g of protein per day, the primary source of lean protein for him being cottage cheese, egg whites, fish, chicken, and protein powder. Even though his diet is low in carbohydrates, Orton eats low-fat staples including potatoes, brown rice, oatmeal, and pancakes to fuel his exercise and training. He eats plenty of protein foods before bed to make sure that his body gets enough nutrients to recover from the regular wrestling practices and workouts.

Randy Orton Abs Workout
Randy Orton Abs Workout

Randy Orton Workout Tips

  • Do not eat packaged or pre-prepared food that has low nutritional value
  • Your diet should be rich in protein, but with low carb content
  • The workout program should be customizable, which will help in preventing muscle flattening
Randy Orton Six Pack
Randy Orton Six Pack

Orton has a simple overall approach to training and diet, which keeps him in a great shape throughout the year. If you are searching for a basic but effective workout and nutritional regimen, then you need to eat and exercise like Randy Orton.

Leave a Reply

Your email address will not be published. Required fields are marked *

Subscribe To Our Newsletter

Join our subscribers list to get the latest news, updates and special offers delivered directly in your inbox.