Randy Orton Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Workout Summary

WWE professional wrestler Randy Orton is a formidable presence inside and outside the ring. The WWE Randy Orton workout will guide you in building a body fit to wear a championship belt. This Randy Orton workout is different from some celebrity workouts that may not deliver the goods. Randy O... more

WWE professional wrestler Randy Orton is a formidable presence inside and outside the ring. The WWE Randy Orton workout will guide you in building a body fit to wear a championship belt.

This Randy Orton workout is different from some celebrity workouts that may not deliver the goods. Randy Orton training is built on solid exercise science and raises the bar for quality celeb workouts. Unlike many celebrity workout routines, the WWE Randy Orton workout is for seasoned workout experts only. Randy Orton training is a 30 day plan, with five workouts per week.

Equipment requirements are extensive. Each of Randy Ortons workout is best performed in a gym. Randy Orton training focuses on two muscle groups per workout, allowing that muscle group to rest and rebuild during the remainder of the week.

Randy Orton gym sessions are strenuous, so don’t neglect stretching. Use dynamic stretches to warm muscles before beginning Randy Orton training, and static stretches afterwards to improve flexibility and muscle growth. Go heavy on the weight and give your best effort in each set. Fatigue at the end of each WWE Randy Orton workout is a sign you’ve done it right.

Randy Orton workout #1 builds the legs and abs. Leg extensions and seated leg curls are done in straight sets, while squats, deadlifts, crunches, twists, and leg and calf raises come in super-sets. Sets range from 3 to 10, and reps from 12 to 20. Workout #1 finishes with a 30 minute treadmill jog.

Randy Orton workout #2 builds and broadens the chest with 3 to 5 straight sets of incline and flat bench presses, incline dumbbell presses, and cable crossovers. Reps range from 6 to 20.

Every other week in WWE Randy Orton workout #2, do a set of 10 incline pushups, with your hands on the bench.

Workout #3 works the whole back and the quads, and gives you another opportunity for a Randy Orton ab workout. Straight sets of 3, with reps from 12-20, depending on the exercise. Pull-ups are done to failure, and planks are held 30-60 seconds. Ab twists are performed holding a weight plate.

Randy Orton workout #3 winds up with a 30 minute treadmill jog. Set the treadmill at a slight incline.

WWE Randy Orton workout #4 builds shoulders with straight sets of and reps of 8 or 15. The Arnold press is the exception, requiring 4 sets of 8 reps.

WWE Randy Orton workout #5 works the triceps, biceps and provides another Randy Orton abs workout. Push-downs, skull-crushers, and curls are added to air bicycling, barbell ab rollouts and ab plate twists. Straight sets of 3, with reps from 8 to 20, finish up with a 30 minute jog on a treadmill set at a slight incline.

Fate may never allow you to personally work out with Randy Orton in the gym, but by following the Randy Ortons workout you can build an awesome physique of your own. Start following this plan today and see dramatic results! Just don't think you can take Randy in a wrestling match.

Randy Orton Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings
Randy Orton Workout Plan

Randy Orton Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Workout Summary

WWE professional wrestler Randy Orton is a formidable presence inside and outside the ring. The WWE Randy Orton workout will guide you in building a body fit to wear a championship belt. This Randy Orton workout is different from some celebrity workouts that may not deliver the goods. Randy O... more

WWE professional wrestler Randy Orton is a formidable presence inside and outside the ring. The WWE Randy Orton workout will guide you in building a body fit to wear a championship belt.

This Randy Orton workout is different from some celebrity workouts that may not deliver the goods. Randy Orton training is built on solid exercise science and raises the bar for quality celeb workouts. Unlike many celebrity workout routines, the WWE Randy Orton workout is for seasoned workout experts only. Randy Orton training is a 30 day plan, with five workouts per week.

Equipment requirements are extensive. Each of Randy Ortons workout is best performed in a gym. Randy Orton training focuses on two muscle groups per workout, allowing that muscle group to rest and rebuild during the remainder of the week.

Randy Orton gym sessions are strenuous, so don’t neglect stretching. Use dynamic stretches to warm muscles before beginning Randy Orton training, and static stretches afterwards to improve flexibility and muscle growth. Go heavy on the weight and give your best effort in each set. Fatigue at the end of each WWE Randy Orton workout is a sign you’ve done it right.

Randy Orton workout #1 builds the legs and abs. Leg extensions and seated leg curls are done in straight sets, while squats, deadlifts, crunches, twists, and leg and calf raises come in super-sets. Sets range from 3 to 10, and reps from 12 to 20. Workout #1 finishes with a 30 minute treadmill jog.

Randy Orton workout #2 builds and broadens the chest with 3 to 5 straight sets of incline and flat bench presses, incline dumbbell presses, and cable crossovers. Reps range from 6 to 20.

Every other week in WWE Randy Orton workout #2, do a set of 10 incline pushups, with your hands on the bench.

Workout #3 works the whole back and the quads, and gives you another opportunity for a Randy Orton ab workout. Straight sets of 3, with reps from 12-20, depending on the exercise. Pull-ups are done to failure, and planks are held 30-60 seconds. Ab twists are performed holding a weight plate.

Randy Orton workout #3 winds up with a 30 minute treadmill jog. Set the treadmill at a slight incline.

WWE Randy Orton workout #4 builds shoulders with straight sets of and reps of 8 or 15. The Arnold press is the exception, requiring 4 sets of 8 reps.

WWE Randy Orton workout #5 works the triceps, biceps and provides another Randy Orton abs workout. Push-downs, skull-crushers, and curls are added to air bicycling, barbell ab rollouts and ab plate twists. Straight sets of 3, with reps from 8 to 20, finish up with a 30 minute jog on a treadmill set at a slight incline.

Fate may never allow you to personally work out with Randy Orton in the gym, but by following the Randy Ortons workout you can build an awesome physique of your own. Start following this plan today and see dramatic results! Just don't think you can take Randy in a wrestling match.

Workout Goals

  • Gain Mass

Equipment Needed

  • Chin-Up Bar
  • Lat Pulldown Machine
  • Weight Plates
  • Dumbbells
  • Flat Bench
  • Barbell
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Every other week do 10 sets of 10 push ups with your hands up on the bench.

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lower Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
1 sets, 1 reps, 01:00 rest
1 -- --:--:-- 1 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

"1" - Do one set of pull ups until failure (when logging your workout be sure to enter in the reps you did).

Treadmill should be run on a slight incline. The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill should be run on a slight incline. The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
10 sets, 10 reps, 01:00 rest
10 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Every other week do 10 sets of 10 push ups with your hands up on the bench.

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lower Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
1 sets, 1 reps, 01:00 rest
1 -- --:--:-- 1 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

"1" - Do one set of pull ups until failure (when logging your workout be sure to enter in the reps you did).

Treadmill should be run on a slight incline. The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill should be run on a slight incline. The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Hamstrings / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Expert
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
10 sets, 12 reps, 01:00 rest
10 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Every other week do 10 sets of 10 push ups with your hands up on the bench.

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lower Back / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lats / Intermediate
1 sets, 1 reps, 01:00 rest
1 -- --:--:-- 1 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

"1" - Do one set of pull ups until failure (when logging your workout be sure to enter in the reps you did).

Treadmill should be run on a slight incline. The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill should be run on a slight incline. The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Hamstrings / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Expert
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
10 sets, 12 reps, 01:00 rest
10 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Every other week do 10 sets of 10 push ups with your hands up on the bench.

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lower Back / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lats / Intermediate
1 sets, 1 reps, 01:00 rest
1 -- --:--:-- 1 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:45
3 -- 00:01:45 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:45
3 -- 00:01:45 -- -- --:--
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

"1" - Do one set of pull ups until failure (when logging your workout be sure to enter in the reps you did).

Treadmill should be run on a slight incline. The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Triceps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill should be run on a slight incline. The Randy Orton workout focuses on one or two primary muscle groups per day and then rests that muscle group the rest of the week. Since this is the case don't save yourself. Push yourself with a weight that is going to leave you fatigued at the end of the exercise. Make sure that you stretch before and after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Forearms secondary Glutes secondary Lats primary Abs primary Shoulders primary Calves primary Middle back primary Chest primary Triceps primary Biceps primary Hamstrings primary Obliques primary Quads primary Lower back primary Muscles diagram

Workout Goals

  • Gain Mass

Equipment Needed

  • Chin-Up Bar
  • Lat Pulldown Machine
  • Weight Plates
  • Dumbbells
  • Flat Bench
  • Barbell
Show All

95 people started this plan

1 Review

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    joheinn steenberg
    about 4 years ago
    #

Randy Orton Workout Plan

Workout Goals

  • Gain Mass

Equipment Needed

  • Chin-Up Bar
  • Lat Pulldown Machine
  • Weight Plates
  • Dumbbells
  • Flat Bench
  • Barbell
Show All

95 people started this plan