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Russell Wilson's Football Workout

The Seattle Seahawks' slinger is up there with the elite quarterbacks in the league. Find out how he prepares his body for battle.

Russell Wilson has got one ring already in his pocket, and he is well on his way to number two after earning a spot in Super Bowl XLIX on Sunday. This is the workout program Wilson follows to stay in game-changing shape.

How it Works

Wilson lifts weights four days per week. Sessions are split up into two speed days and two strength days. The speed days focus on variants of Olympic weightlifting exercises that develop power—this aids Wilson in running, cutting, and scrambling in the pocket.

The strength days include heavier lifts to build greater muscle power, as well as corrective exercises to prevent injury. For example, the dumbbell I-Y-T, band pull-apart, and scap pushup all focus on the upper back. The stronger the muscles around Wilson’s shoulder blades are, the better he can wind up for a deep pass, and the healthier his shoulders will be after hours of throws and brutal collisions.

Build the Upper Back of an MMA Champ>>>

Wilson used this kind of training to go from 208 pounds to 216 during the off-season, combining it with a diet designed to optimize his performance. If the workout below is good enough for one of football's best, imagine what it can do for a backyard quarterback like you.


Perform each workout (Day 1, 2, 3, and 4) once per week, resting a day between each session. Complete all sets for one exercise before going on to the next.

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