Get Russell’s Muscles: The Complete Russell Wilson Workout

Russell Wilson

Fellas, want muscles like Russell Wilson (definitely on the big side but not too bulky like The Incredible Hulk)? Ladies, have you mastered your workout, now looking for a harder challenge? Ladies and gentlemen, I present to you: The Russell Wilson Workout.

For those who do not know, Russell Wilson is an elite quarterback in the NFL (Seattle Seahawks). Only being in the league for three years so far, the 27 year old has led the Seahawks to two Super Bowls and they’ve won one. What prepared him for this?  Good ole’ training and practice, that’s what.

MUST READ: How Russell Wilson & Ciara Make Their Relationship Stronger With Celibacy

According to Men’s Fitness, “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.”

Men’s Fitness got the inside scoop on his routine. Check out his off season workout below! Some of these exercises require gym equipment. Doing these exercises yields results in energy, stamina, muscle growth, and muscle definition, and I am sure singer Ciara appreciates the improvements (*wink wink*).

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 for that day.


  1. Med Ball Snatch (reps:5, sets:3)

Hold a medicine ball at arm’s length in front of your thighs and stand with feet shoulder-width apart. Squat down to just above parallel and then jump. Explosively throw the ball straight overhead. When it lands, pick it up and begin the next rep.

  1. Med Ball Jerk (reps:5, sets:3)

Perform as you did the med ball snatch but hold the ball at chest level.

  1. Hex-Bar Clean (reps:5, sets:3)

Use a hex bar (also called a trap bar). Stand with feet hip-width apart and bend down to grasp the handles with your lower back flat. Drive your heels into the floor as you extend your hips to stand up explosively. You should come up with enough speed that you rise onto the balls of your feet and shrug your shoulders at the top of the movement.

  1. Single-Leg Squat (reps: 5 each side, sets:3)

Raise one leg straight out in front of you and squat down on the other one as deeply as possible. If you have trouble balancing, you can hold on to a power rack for support or squat down onto a box or bench.

  1. Suspended Row (reps:8, sets:4)

Attach a suspension trainer to a sturdy overhead object such as a power rack and grasp a handle in each hand. Walk your body back with legs straight until your torso is 45 degrees to the floor or lower. Squeeze your shoulder blades together and row your body to the handles. Decrease your body angle to make the exercise harder; increase it to make it easier.

  1. Cable Curl (reps:8, sets:2)

Attach a curl bar to the low pulley of a cable station and hold it at arm’s length but with a slight bend in your elbows. Make sure there’s tension on the cable. Curl the handle.