AJ Styles Workout

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AJ Styles Workout

The workout we have come up with today to post is the AJ Styles Workout! This one is inspired by the physique that AJ Styles has built and maintained through a large portion of his professional wrestling career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

AJ Styles Stats:

Height: 5’11
Weight: (approximate) 218 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

AJ Styles Workout:

Training Volume:

5 days per week

Explanation:

For this workout we are using a strength training routine that is shared as one of AJ Styles workout routines as he was focused on bulking up and adding more muscle. Prior to him switching it up with blood flow restriction training. You can add on some sets of blood flow restriction if you’d like – but Styles himself mentions that he isn’t really focused on getting bigger anymore – it’s more maintenance for him at this point.

AJ Styles Workout: Sample Schedule

Monday: Legs and Calves

Tuesday: Chest Day

Wednesday: Arm Day

Thursday: Shoulder Day

Friday: Back Day

Saturday: Active Rest Day

Sunday: Rest Day (or Active Rest Cardio)

AJ Styles Workout: Legs and Calves

Warm Up: 

10-20 Minute Jog

Light Calisthenics Warm Up (Squats, Push Ups, Pull Ups)

Workout:

Back Squats

4×12, 10, 8, 6

Hack Squats

3×12, 10, 8

Leg Press

4×15, 12, 10, 8

Leg Extensions

3×10

Single Leg Extensions

3×10 each leg

Seated Calf Raises

3×20

Standing Weightless Calf Raises

3xFailure

Standing Single-Leg Curls

3×12

AJ Styles Workout: Chest Day

Warm Up: 

10-20 Minute Jog

Light Calisthenics Warm Up (Squats, Push Ups, Pull Ups)

Workout:

Bench Press

4×12, 10, 8, 6

Incline Barbell Press

3×12, 10, 8

Incline Machine Press

3×10

Machine Flys

3×12, 10, 8

Cable Flys

3×10

AJ Styles Workout: Arm Day

Warm Up: 

10-20 Minute Jog

Light Calisthenics Warm Up (Squats, Push Ups, Pull Ups)

Workout:

Preacher Curls

3×12, 10, 8

Standing Barbell Curls

3×15

Seated DB Curls

3×10 each arm

Overhead Cambered Extensions

3×10

Rope Press Downs

3×15

Lying Tricep Extension

3×10

Seated Barbell Extensions

3×10

Single Arm Cable Press Downs

3×10 each arm

AJ Styles Workout: Shoulder Day

Warm Up: 

10-20 Minute Jog

Light Calisthenics Warm Up (Squats, Push Ups, Pull Ups)

Workout:

Standing Barbell Press

4×15, 12, 10, 8

Seated Arnold Press

3×12, 10, 8

Dumbbell Lateral Raises

3×12, 10, 8

Rear-Delt Machine Flys

3×10

Machine Overhead Press

3×12

Machine Side Lateral Raises

3×10

AJ Styles Workout: Back Day

Warm Up: 

10-20 Minute Jog

Light Calisthenics Warm Up (Squats, Push Ups, Pull Ups)

Workout:

Deadlifts

4×12, 10, 8, 6

High Rows

3×12, 10, 8

Single Arm Dumbbell Rows

3×15 each arm

Wide Grip Pull Ups

3×10

Bentover Barbell Rows

3×12, 10, 8

Barbell Shrugs

4×15, 12, 10, 8

Wide Grip Lateral Pulldowns

3×12, 10, 8

AJ Styles Workout: Ab Workout (Add Onto Other Days After Main Workouts)

Workout:

Hanging Leg Raises

5×20

Bicycle Crunches

5×20

Planks

4×60 seconds

Side Crunches

4×30

Dumbbell Front Squats

3×15

Reverse Crunches

3×20

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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