The Derek Theler Workout

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Derek Theler Workout

The workout we have come up with today to post is the Derek Theler Workout! This one is inspired by the physique that Derek Theler has built and maintained during his 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.

Derek Theler Stats:

Height: 6’5
Weight: 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.

 

Derek Theler Workout:

Training Volume:

4-6 days per week

Explanation:

Theler hits the weights 4 days a week, BUT, he also goes hiking, hits the beach, and calisthenics multiple times as well.  He loves being active, so make sure to fit in your extra activity days.

Day One: Chest and Triceps

Warm Up:

Stretch

10 min jog/incline walk

Push Ups 3×10

Workout:

Bench Press

3×10

Overhead Dumbbell Tricep Extension

3×10

Incline Bench (BB or DB)

3×10

Tricep Cable Pushdown

3×10

Cable Flys

3×10

Skull Crushers

3×10

Dips

3×25

Day Two: Legs and Calves

Warm Up:

Stretch

10 min jog/incline walk

Air Squats 3×10

Workout:

Squat

3×10

Calf Raises

3×10

Leg Press

3×10

Front Squats

3×10

Weighted Lunges

3×10

Hamstring Curls

3×10

Double Unders

3×25

Activity Day: Get Active and Use Your Fitness!

Derek Theler loves getting active.

He loves hiking, hitting the beach, doing calisthenics, and more.

Day Three: Shoulders and Traps

Warm Up:

Stretch

10 min jog/incline walk

Pull Ups 3×10

Workout:

Military Press

3×10

Dumbbell Shrugs

3×10

Shoulder Front Raises (DBs)

3×10

Kettlebell Swings

3×10

Power Cleans

3×10

Barbell Shrugs

3×10

One Arm Dumbbell Snatches

3×10 each arm

Day Four: Back and Biceps

Warm Up:

Stretch

10 min jog/incline walk

Wide Grip Pull Ups 3×10

Workout:

Deadlift

3×10

Preacher Curls

3×10

Lat Pulldowns

3×10

Hammer Curls

3×10

Cable Rows

3×10

Concentration Curls

3×10

Pushups

3×25

Activity Day: Get Active and Use Your Fitness!

Derek Theler loves getting active.

He loves hiking, hitting the beach, doing calisthenics, and more.

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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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