Randy Orton Workout Routine & Diet Plan

Born on April 1, 1980 Randal Keith “Randy” Orton is a hugely well known professional American WWE wrestler. He is presently in his fourth term as World Heavyweight Champion and his eighth term as WWE Champion. Randy Orton is by far the youngest World Heavyweight Champion in WWE history.


randy orton body

Apart from his awesome wrestling skills Randy is very famous for his well sculpted and well-built physique. He follows a very exhaustive diet and workout regime to maintain his body. So let’s have a look at the champion Randy Orton’s workout routine and diet plan.

Physical Stats

Orton Height: 6’ 5”

Randy Orton Weight: 235 lbs

Randy Orton Diet Plan

Randy believes that just following a workout is not sufficient; his diet plays a great role in keeping him agile and fit for all his matches. Randy follows a high in protein and low in carbohydrates diet.

  • Randy follows a clever diet and classifies different food groups to improve metabolism
  • He maintains a 250 gm of protein each day and take protein bars and shakes to complete his protein intake
  • The WWE champ generally avoids carbs after 8.00pm and takes carbs in form of pancakes, potatoes and oatmeal.
  • He loves sushi and takes sushi at least thrice a week
  • His diet also includes fish, eggs, chicken and cottage cheese
  • He never eats junk food.

Randy Orton Workout Routine

Randy Orton Body

Randy loves working out in gym and spends around two hour a day and 5 days a week to stay in perfect shape. He keeps changing his exercises every 3 weeks so the muscles don’t get flattened. Randy Orton’s typical weekly workout routine is given below-

Monday: Shoulders

3 sets of front laterals of 15 reps

3 sets of rear laterals of 15 reps

3 sets of side laterals of 15 reps

3 sets of Arnold presses of 8-15 reps

3 sets of upright rows of 8-15 reps

Tuesday: Chest

100 push ups

3 sets of incline barbell bench presses of 20 reps

4 sets of DB bench presses of 5-6 reps

4 sets of flat bench presses of 10-12 reps

3 sets of cable crossovers of 12-15 reps

Wednesday: Triceps and Biceps

3 sets of push downs of 20 reps

3 sets of closed grip push downs of 20 reps

3 sets of French curls of 12 reps

3 sets of overhead triceps extensions of 15 reps

3 sets of alternating DB curls of 8-10 reps

3 sets of alternating DB hammer curls of 5 reps

3 sets of cable curls of 8 reps

3 sets of barbell curls of 88 reps

Thursday: Back

3 sets of pull downs of 20 reps

1 set of pull ups until failure

3 sets of lower back extensions of 15 reps

3 sets of seated cable rows of 12 reps

3 sets of T-Bar rows of 12 reps

3 sets of bent over rows of 20 reps

Friday: Legs

4 sets of thigh extensions of 15-20 reps

100 free squats

4 sets of straight leg deadlifts of 10 reps

10 sets of calf raises of 10-15 reps

10 sets of lunges of 10-15 reps

Saturday and Sunday


Randy Orton Workout Tips

  • Stay away from junk food
  • Follow a low carbs, high protein diet
  • Keep changing your workout plan to prevent muscles flattening
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