The Dominic Purcell Workout

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The-Dominic-Purcell-Workout

The workout we have come up with today to post is the Dominic Purcell Workout! This one is inspired by the physique that Dominic Purcell 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.

Dominic Purcell Stats:

Height: 6’2
Weight: (approximate) 193 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.

 

Dominic Purcell Workout:

Training Volume:

5 days per week

Explanation:

3 days of this routine are going to revolve around a compound lift and then a circuit or high intensity styled training.  The other two days will be strictly 40-60 minutes worth of high intensity/circuit styled training.

Superset Explanation:

Do both exercises one after another with no break and then rest and proceed to do that 3 times for 10 reps each exercise.

Day One: Bench Press and Intensity

Warm Up:

Stretch

3×10 Push Ups

Workout:

Bench Press

5×10,8,5,3,1

Superset:

Tricep Pushdowns

and

Close Grip Push Ups

Superset Two:

Cable or Dumbbell Chest Flys

and

Dips

Circuit:

21-15-9

Bench Press @135

Jumping Lunges

Day Two: Circuit and High Intensity

**We’ve now seen these circuits for both Kevin Hart and Joe Manganiello, so I’m sharing them here as well.**

Warm Up:

Stretch

400m jog

2×5 Pull Ups

2×10 Push Ups

2×15 Air Squats

Circuit:

Complete one of these Crossfit WODs (make sure to vary them):

“Helen”

Three rounds for time:   
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)

“Eva”

Five rounds for time:
800m run
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)

“Grace

For time: 
30 clean and jerks at 135 pounds

“Fight Gone Bad”

Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine

“Fran”

21/15/9 reps for time:    
Thrusters at 95 pounds
Pullups

 “Newport Crippler”

For time:
30 back squats loaded with your body weight equivalent
1-mile run

 “Karen”

For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

7 Minutes of Burpees

In 7 minutes:
Do as many burpees as possible

“Murph”

For time:    
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

Day Three: Deadlift and Intensity

Warm Up:

Stretch

3×10 Push Ups

Workout:

Deadlift

5×10,8,5,3,1

Superset:

Dumbbell Rows

and

Wide Grip Pullups

Superset Two:

Dumbbell Bicep Curls

and

Chin Ups

Circuit:

21-15-9

Deadlift @135-225

Box Jumps

Day Four: Circuit and High Intensity

**We’ve now seen these circuits for both Kevin Hart and Joe Manganiello, so I’m sharing them here as well.**

Warm Up:

Stretch

400m jog

2×5 Pull Ups

2×10 Push Ups

2×15 Air Squats

Circuit:

Complete one of the CrossFit WODs listed above for Day Two.

Day Five: Squats and Intensity

Warm Up:

Stretch

1×15 Air Squats

Workout:

Back Squat

5×10,8,5,3,1

Superset:

Goblet Squats

and

Kettlebell Swings

Superset Two:

Weighted Lunges

and

Arnold Press

Circuit:

21-15-9

Squats @135-225

Push Ups

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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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