Rob Van Dam Workout Routine & Diet Plan

Rob Van Dam


Robert Alex Szatkowski aka Rob Van Dam (RVD) was born in Battle Creek, Michigan on December 18, 1970. Rob is an American professional wrestler presently signed to WWE. Rob is one of the most popular wrestlers in WWE. He has won a total of 21 championships and is the only wrestler to have won the ECW World Championship, WWE Championship and TNA World Heavyweight Championship titles simultaneously. Rob was ranked by Pro Wrestling Illustrated as Number One Wrestler in the World in 2002. He was also voted as the Most Popular Wrestler in 2001 and 2002 by the readers of Pro Wrestling Illustrated. Apart from being in top form in the ring Rob has also appeared in several Television shows and movies.

At 43 Rob is as healthy and agile as he was when he joined WWE (then WWF). He follows a disciplined lifestyle comprising of strict diet and exhaustive workout sessions. So what exercise does he follow to stay so agile and fit? Let’s check out Rob Van Dam workout routine and diet plan.

Physical Stats

Rob Van Dam Height: 5’ 11”

Rob Van Dam Weight: 237 lbs

Rob Van Dam Diet Plan

He does not follow any strict diet plan. Although he makes sure that he takes proper amount of calories, protein etc.

Rob Van Dam Workout Routine

 Rob Van Dam workout

Rob trains for an hour and half four days a week. He keeps changing his routine to keep it interesting. Detailed workout regimen of Rob Van Dam is hard to find but here are the bits we found out about his weekly fitness routine-

  • He starts his workout with some stretching followed by six to ten minute cardio in form of running on treadmill or on stair master.
  • He concentrated on two body parts a day like – chest and shoulders, back and biceps, chest and triceps and legs.
  • For chest he does bench presses, dumbbell presses, cable crossovers, dumbbell flys and incline presses
  • For his strong shoulders he does Military presses, shrugs, dumbbell lateral raises, behind neck presses and upright rows.
  • For triceps he does dips, reverse grip bench presses, overhead dumbbell triceps extensions, nose busters and kick backs
  • For bulgy biceps he does one arm curls with cable, standing alternate dumbbell curls, concentration curls and barbell curls
  • For his back  he does lateral pull-downs, bent over rows, seated rows, t-bar rows and deadlifts
  • For his legs he does squats, hack squats, leg extensions, leg curls, leg presses and stiff legged dead lifts

Rob Van Dam Workout Tips

  • Recovery is equally important so give proper rest to your body
  • Eat healthy and right
  • Follow a disciplined lifestyle.

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