Around 20 million people in America watch WWE every year.

If you’re one of them, you probably grew up idolizing your favorite wrestlers and attempting to recreate their moves. Plenty of us have childhood memories of trying to headlock, bodyslam and clothesline siblings or friends.

When you get a bit older, you can’t pull those moves anymore. You can recreate their workouts, though.

In this post, we’ll tell you exactly what WWE wrestlers do in the gym to build their incredible strength, size and power.

How WWE Wrestlers Workout

Want the pecs of Steve Austin, the traps of Golberg, or the huge quads of the Ultimate Warrior? Here’s how to get them.

Cardio

All WWE wrestlers need to have good cardio.

Since wrestling is an explosive sport with short bursts of energy, your cardio workouts should replicate that. Instead of doing long-distance running, try some high-intensity interval training.

Good HIIT workouts often use exercises like burpees, box jumps, jumping jacks and lifts.

However, you can use a combination of any type of exercise you like. All you have to do is organize them into short rounds.

Something as simple as running sprints is perfect. In each round, you’ll push to your limits, going as fast and hard as you can. Then, you’ll have a short break of up to 30 seconds before starting again.

These kinds of workouts will increase your metabolism by causing your heart rate to shoot up rapidly. Since you’ll only have short periods of recovery in between rounds, so your endurance will be challenged, too.

Do HIIT training several times a week, and you’ll find yourself running faster and burning more calories than you ever did before. This will help you to lose excess body fat.

Strength Training

Have you ever wondered how WWE wrestlers get so jacked?

Their huge, muscular physiques are the result of years of dedication to strength training. If you want to get ripped like John Cena, you’ll have to start lifting weights.

You’ll have to do much more than curls, though. Instead of just working your biceps and hoping to get bigger, you need to create a dedicated strength training schedule.

This should involve working different muscle groups on different days, using a mixture of machines and free weights.

Here’s an example of how you could break it down:

Monday – Legs

  • Barbell squats
  • Single leg extensions
  • Bulgarian split squats
  • Dumbbell lunges
  • Leg press
  • Calf raises

Tuesday – Chest

  • Barbell bench press
  • Dumbbell flyes
  • Cable crossovers
  • Seated machine chest press
  • Pec deck machine
  • Decline dumbbell bench press

Wednesday – Shoulders

  • Barbell overhead press
  • Standing dumbbell flyes
  • Barbell high pulls
  • Dumbbell clean and press
  • Barbell shrugs
  • Dumbbell farmer’s walks

Thursday – Back

  • Barbell bent over row
  • Barbell deadlifts
  • Single-arm dumbbell rows
  • Seated cable rows
  • Lat pulldowns
  • Dumbbell pullovers

Friday – Arms

  • Dumbbell bicep curls
  • Barbell tricep extensions
  • Barbell preacher curls
  • Tricep kickbacks
  • Kettlebell swings
  • Weighted tricep dips

With each exercise, do 3-5 sets of 10-20 reps.

The weight you use should be challenging. If it’s something you can comfortably lift for up to 30 reps, it’s too low. Add some more weight, so that you’re feeling almost at the point of failure after every set.

Don’t forget to incorporate rest days into your routine, too. Your muscles will need time to recover in order to grow.

If you’re consistent, you’ll start to see results quickly. Your body will become more defined, your muscles will start to increase in size, and you’ll be able to lift more and more each week.

After just a few months of working out like this, you’ll look and feel a lot stronger.

Grappling

If you want to look like your favorite WWE wrestlers, you’ll have to train like them. That means putting in the hours of grappling work it takes to be good at the sport.

Find a martial arts gym and sign up for classes. Picking up the techniques can be tricky at first, but if you work at it, you’ll eventually find yourself mastering those takedowns, holds and chokes for yourself.

If you really want to look the part, try getting yourself some classic wrestling memorabilia from this website.

Core Training

Core training is absolutely essential.

If you don’t have a strong core, all of your other training will suffer. You could be prone to injury, too.

Plus, all the best WWE wrestlers have rock-hard abs. If you want to get yourself a six pack, core exercises should be a focus of your training.

This doesn’t just mean doing endless amounts of sit-ups. There are so many other things you could do.

Planks, leg raises, v-sits, Russian twists and flutter kicks are just a few of them. The great thing about these exercises is that you can do them just about anywhere, with no equipment at all.

At the end of each workout, make some time to do some core exercises. Eventually, you’ll see your abs start to come through.

Body Weight Exercises

As well as throwing heavy weights around, you should take time to work on some bodyweight exercises, too.

Push ups, pull ups, lunges, air squats and wall sits will all help you to build strength and get shredded.

If you find some of these exercises too challenging, you could incorporate TRX suspension training into your workouts. These cables give you more versatility, so you can scale your exercises down to make them easier.

They’ll also give you more variety in your workout, so you can switch it up and keep things interesting.

Keep Your Diet in Check

No matter how much you work out, you won’t see the results unless you’re eating a healthy, well-balanced diet.

If you’re not eating right, you also won’t feel your best in the gym.

You need to fuel your body in order for it to perform well. That means eating good-quality food, in the right amounts, and at the right times throughout the day.

To find out how to do that, read our diet rules for rapid results.

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If You Want to be as Great as Bill Gates, Steve Jobs, Elon Musk or Sir Richard Branson, Read This

Success, real insane success is a marathon. Oh, and there are no shortcuts. You can’t spring your way to greatness. It takes times, a very long time.

Here is Richard Branson’s business timeline – his business ventures from the 1960s to today. It’s a very long list. It will give you an idea of what it took him to get to now.

These are two of the most upvoted responses on Quora to this question: “How can I be as great as Bill Gates, Steve Jobs, Elon Musk or Sir Richard Branson?

1. Justine Musk, Canadian author, and the first wife of Elon Musk

Extreme success results from an extreme personality and comes at the cost of many other things. Extreme success is different from what I suppose you could just consider ‘success’, so know that you don’t have to be Richard or Elon to be affluent and accomplished and maintain a great lifestyle.

Your odds of happiness are better that way. But if you’re extreme, you must be what you are, which means that happiness is more or less beside the point. These people tend to be freaks and misfits who were forced to experience the world in an unusually challenging way.

They developed strategies to survive, and as they grow older they find ways to apply these strategies to other things, and create for themselves a distinct and powerful advantage.

They don’t think the way other people think. They see things from angles that unlock new ideas and insights. Other people consider them to be somewhat insane.

Be obsessed.

Be obsessed.

Be obsessed.

If you’re not obsessed, then stop what you’re doing and find whatever does obsess you. It helps to have an ego, but you must be in service to something bigger if you are to inspire the people you need to help you  (and make no mistake, you will need them).

That ‘something bigger’ prevents you from going off into the ether when people flock round you and tell you how fabulous you are when you aren’t and how great your stuff is when it isn’t. Don’t pursue something because you “want to be great”.

Pursue something because it fascinates you, because the pursuit itself engages and compels you. Extreme people combine brilliance and talent with an *insane* work ethic, so if the work itself doesn’t drive you, you will burn out or fall by the wayside or your extreme competitors will crush you and make you cry.

Follow your obsessions until a problem starts to emerge, a big meaty challenging problem that impacts as many people as possible, that you feel hellbent to solve or die trying.

It might take years to find that problem, because you have to explore different bodies of knowledge, collect the dots and then connect and complete them.

It helps to have superhuman energy and stamina. If you are not blessed with godlike genetics, then make it a point to get into the best shape possible.

There will be jet lag, mental fatigue, bouts of hard partying, loneliness, pointless meetings, major setbacks, family drama, issues with the Significant Other you rarely see, dark nights of the soul, people who bore and annoy you, little sleep, less sleep than that. Keep your body sharp to keep your mind sharp. It pays off.

Learn to handle a level of stress that would break most people.

Don’t follow a pre-existing path, and don’t look to imitate your role models. There is no “next step”. Extreme success is not like other kinds of success; what has worked for someone else, probably won’t work for you.

They are individuals with bold points of view who exploit their very particular set of unique and particular strengths. They are unconventional, and one reason they become the entrepreneurs they become is because they can’t or don’t or won’t fit into the structures and routines of corporate life.

They are dyslexic, they are autistic, they have ADD, they are square pegs in round holes, they piss people off, get into arguments, rock the boat, laugh in the face of paperwork.

But they transform weaknesses in ways that create added advantage — the strategies I mentioned earlier — and seek partnerships with people who excel in the areas where they have no talent whatsoever.

They do not fear failure — or they do, but they move ahead anyway. They will experience heroic, spectacular, humiliating, very public failure but find a way to reframe until it isn’t failure at all.

When they fail in ways that other people won’t, they learn things that other people don’t and never will. They have incredible grit and resilience.

They are unlikely to be reading stuff like this. (This is *not* to slam or criticize people who do; I love to read this stuff myself.) They are more likely to go straight to a book: perhaps a biography of Alexander the Great or Catherine the Great* or someone else they consider Great.

Surfing the ‘Net is a deadly timesuck, and given what they know their time is worth — even back in the day when technically it was not worth that — they can’t afford it.

I could go on, it’s a fascinating subject, but you get the idea. I wish you luck and strength and perhaps a stiff drink should you need it.

2. Michael Simmons, Co-Founder, Empact & Award-Winning Entrepreneur

Most of these people have focused on individual traits such as hard work, deliberate practice, etc.. But when we look in the real world, we see that individual traits aren’t the whole story.

There are so many people who work extremely hard, have great ideas, plan out big things and so forth, yet they are not nearly as successful as these four legends.

I myself am an entrepreneur. I have been since the age of 16. Recently though, I had the same underlying question you had.

Because of that, I went out searching for the answer.

Through my interviews I do for Forbes, I recently came across the field of network science. This field has studied how people become successful from a completely different angle. They’ve found that how we build our network may be the best predictor of success.

Since then, I have interviewed many of the world’s top network scientists on a quest to understand how networks create competitive advantage in business and careers.

Out of the four legends that have been mentioned, I feel that the best person to showcase as a prime example of how networks impact success is  Steve Jobs.

Since then, books have been written and movies have been made.

Each has celebrated his legacy and aimed to share the secrets he used to build the largest company in the world; things like attention to detail, attracting world-class talent and holding them to high standards.

We think we understand what caused his success.

We don’t.

We dismiss usable principles of success by labeling them as personality quirks.

What’s often missed is the paradoxical interplay of two of his seemingly opposite qualities;

  1. Maniacal focus
  2. Insatiable curiosity

These weren’t just two random strengths. They may have been his most important as they helped lead to everything else.

Jobs’ curiosity fueled his passion and provided him with access to unique insights, skills, values, and world-class people who complemented his own skillset. Job’s focus brought those to bear in the world of personal electronics.

I don’t just say this as someone who has devoured practically every article, interview, and book featuring him.

I say this as someone who has been monomaniacal in the study and research of what the underlying key components are that create career success.

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