Randy Orton Workout and Diet

Professional Wrestler
Born: 1980

Randal Orton is from Tennessee. Wrestling runs in the family: his grandfather, father and uncle were all professional wrestlers. After high school, Orton enlisted with the Marines but was discharged for bad conduct in 1999. Orton’s wrestling debut came in 2000 and he signed with the WWE in 2001. In 2004, ’the Legend Killer’ Orton became the youngest man in history to win the World Heavyweight Championship, and he has gone on to win many more titles. Orton is an 8-time WWE Champ and a 3-time WWE Heavyweight Champ. He has also starred in action films including The Condemned 2 and 12 Rounds 2: Reloaded. He is married to a former member of his fan club, Kimberly Kessler, and they live in Missouri. Orton has millions of followers on social media. He is 6 feet, 4 inches tall and weighs about 245 lbs.

Known For:

Randy Orton’s Diet


Orton takes his diet seriously. He eats plenty of protein from clean sources like chicken, fish and eggs, and more than half of it comes from protein supplements. He generally eats low-carb, but he will have potatoes, brown rice, oatmeal, and sometimes pancakes. He avoids all carbs after 8 pm but loads up on protein to help him sleep and recover. He gets his fats from fish, especially sushi. He is an extremely clean eater and virtually never eats junk food.]o6′


Estimated Macros

  • Low-Medium Fat 30% 30%
  • Low-Medium Fat 30% 30%
  • High Protein 70% 70%

Diet Details


Pile on the Protein

Orton eats about 250 grams of protein every day, but about 60% of it comes from supplements. The rest comes from things like egg whites, chicken, fish, steak, and cottage cheese.


Send in the Sushi

Orton loves sushi and will have it at least 3x a week. Fish contains essential fatty acids (EFAs), is anti-inflammatory, and can help you sleep better.

Forget the Fast Food

Orton believes in healthy eating and almost never eats junk, although he has been known to enjoy a little ice cream on rare occasions.

What to Eat


Egg Whites










Protein Bars


Protein Shakes


Cottage Cheese




Rice Cakes






Brown Rice





What to Avoid


Added Sugar


Junk Food


Soft Drinks


Refined Foods


Processed Foods


Fast Food


Fried Food


Orton on His Diet

‘My diet is actually fairly simple. I stay away from carbs after 8pm or so.’

Orton on Protein

‘I try to eat 250 grams of protein a day.’


Orton on Sushi

‘Sushi I eat around 3 times a week.’

Orton on Carbs

’As far as carbs go, I eat a limited amount, usually from mostly potatoes.’


Orton on his Favorite Cheat

‘If I have a sugar tooth, I like ice cream.’

Randy Orton’s Workout Routine

Weekly Routine

Keep ’Em Guessing

Orton switches up his exercise routine about every 3 weeks to keep his muscles from getting used to the work.

BFR Training

Orton does something called blood flow restriction training which involves wearing straps that reduce blood flow, forcing the muscles to work harder.

On Longevity

Orton has every intention of going the distance, so he is doing everything he can to keep his body in shape.

Daily Dose

Orton works out 4 days a week for about 2 hours at a clip. He alternates with days of rest to allow for sufficient recovery.

Lighter Weights, Higher Reps

Because he has been injured multiple times in his career, Orton prefers to go with less weight and more reps.

Work to Failure

Orton usually does 3-5 sets per exercise. The first one is a warm-up set while the final one he does to failure.

Exercise Style


A Sample Randy Orton Routine

Each day, do a warm-up set, then 2-4 sets with 12-15 reps each. Finish with a set done to failure.

Day 1
Incline dumbbell bench press
Cable crossovers
Decline push-ups
Flat dumbbell bench press
Flat bench flys

Lateral raises (front, side, rear)
Upright rows
Dumbbell press
Standing barbell push-press

Skull crushers
Close grip bench press
Donkey kicks
Overhead extensions

Day 2
Leg curls
Leg extensions
Free squats (100; no weights)
Straight-leg deadlifts

Day 3

Day 4
One-arm rows
Seated rows
Deadlifts (reps:6-10)
T-bar rows

Preacher curls
Standing dumbbell curls
Hammer curls
One-arm concentration curls
E-Z Bar curls

Day 5


Orton on Improving his Exercise Plan

‘I slowly evolved my routines to higher reps, attacking fast-twitch muscle fibers, wanting to be built for speed and stamina. I don’t go too heavy.’


Orton on Injuries

 ‘The injuries I’ve sustained caused me to take a step back and reassess how I was going about workouts in the gym.’

Orton on the Mental Aspect of Prepping for a Match

‘Even more than a physical thing, I think it’s more of a mental thing. It’s being focused.’

Orton on his Exercise Routines

‘My workouts have really evolved over the years.’

Randy Orton’s Supplements

Besides for protein, Randy Orton hasn’t shared too much information on his supplements. The following are supplements that may benefit those who want to follow a similar diet and workout plan as Orton.

Protien Powder


Orton takes more than half his daily 250 g of protein via shakes and bars. Besides promoting muscle growth, protein reduces inflammation, speeding recovery. Protein can also help regulate blood pressure, blood sugar and blood lipid levels, strengthen immunity and makes you feel fuller, longer.

Get it here


Creatine is a smart pick to improve gains, performance and overall strength.

Get it here



BCAAs or branched-chain amino acids are a favorite among serious athletes because they promote muscle growth and reduce muscle loss.

Get it here
Beta Alanine


Beta-alanine can also help improve gym performance and increase mass.

Get it here


HMB (beta-hydroxy beta-methybutyrate) is a molecule that occurs naturally in the body, and by supplementing you can reduce muscle breakdown.

Get it here

Weight Gainer

weight gainer

If you already eat a lot and still struggle to build and keep muscle, a weight gainer can help you pick up the necessary calories to grow.

Get it here

Randy Orton’s Lifestyle

Recovery Matters

Orton believes in the importance of rest and recovery, and is doing everything he can to extend his career.

Laundry List of Injuries

Orton’s list of injuries is fairly extensive, including broken bones, spinal disc problems, ripped tendons and multiple surgeries on his rotator cuff.

Family Values

With so many pro wrestlers in the family, Orton’s tried to dissuade him from taking it up as a career saying life on the road is hard. He chose it anyway.

Rocky Road

Orton has been open about his struggles with substance abuse including an overdose in 2006. He has also attended anger management classes.

Tattoo Redo

Orton had a USMC tattoo on his arm but covered it up once he was discharged for bad conduct. He also has tattoos with personal meaning, such as his daughter’s name.

Bumpy Acting Career

Orton was slated to star in The Marine 2 in 2009 but an injury forced him to give up the role. He also signed on to star in The Marine 3: Homefront but that ended with his withdrawal due to his complicated history with the Marines.

Giving Back

Orton’s charity work includes the Kids Wish Network, the Make-A-Wish Foundation and Tribute to the Troops.


Orton on His Training

‘Learning from the best, you will eventually become the best if you have the talent already, if you have that potential.’


Orton on Recovery Time

‘With these injuries, I had to make sure I could recover.’


Orton on His Success

‘It’s not arrogance; it’s just destiny.’

Orton on His Inspiration

‘When I walk into the ring, I hear voices telling me what to do, and sometimes it’s not the right thing but it’s definitely damn entertaining.’

Orton on Doing What it Takes to Defend his Title

‘I’d RKO my own grandmother if it meant keeping this title. Then I’d RKO your grandmother just to see the look on her face.’

Orton on Himself

‘If you hadn’t noticed, I like to talk about myself.’

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