Workout Routines
Dominic Purcell Workout Routine
Dominic Purcell is an Australian actor. Purcell is best known for his roles as Lincoln Burrows in the Fox drama series ‘Prison Break’, and Mick Rory in The CW’s ‘The Flash’ and ‘Legends of Tomorrow’.
Purcell maintains his strong appearance through plenty of physical activity and a healthy diet. When he starred in ‘Prison Break’ he went to the gym five days a week.
Within this article, we’ll discuss Dominic Purcell’s workout routine, diet, and supplements:
Current Stats
Height: 184.2 cm – 6’0.5″
Weight: 90 kg – 198 lbs
Age: 50 years old
Birthday: 17th of February, 1970
Accolades: Australian Film Institute, Winner, 2007
Workout Principles
Within Dominic Purcell’s routines, he normally likes to use a lot of weight. He’s concentrating on each of his body parts with 5-10 exercises.
In order to build strength and muscle mass, Purcell uses some supplements to improve his progress.
Recommended Supplement Stack
Dominic Purcell’s Workout Routine
3 days of Purcell’s 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.
Here is Dominic Purcell’s workout routine:
Monday: Bench Press
Within this routine, he hits bench press with 5 different exercises.
Here’s Dominic Purcell’s bench press routine:
1. Push-Ups (3 sets, 10 reps)
2. Bench Press (5 sets, 10 reps)
3. Tricep Pushdowns (5 sets, 10 reps)
4. Close Grip Push-Ups (5 sets, 10 reps)
5. Cable or Dumbbell Chest Flys (5 sets, 10 reps)
Tuesday: Circuit and High Intensity
On Tuesday, Purcell targets a circuit and high-intensity routine.
Here’s Dominic Purcell’s circuit and high intensity routine:
1. Pull-Ups (2 sets, 5 reps)
Purcell completes one of these Crossfit WODs (make sure to vary them):
“Helen”
1. 400m run
2. 21 kettlebell swings at 53 pounds
3. 12 pull-ups (band-supported if needed)
“Eva”
1. 800m run
2. 30 kettlebell swings at 70 pounds, if you can, er, swing it
3. 30 pull-ups (band-supported if needed)
“Murph”
1. 1-mile run
2. 100 pull-ups
3. 200 pushups
4. 300 air squats
5. 1-mile run
Wednesday: Deadlift and Intensity
On Wednesday, Purcell performs a deadlift and intensity routine focusing major 4 different exercises.
Here’s Dominic Purcell’s deadlift and intensity routine:
1. Push-Ups (3 sets, 10 reps)
2. Deadlift (5 sets, 10 reps)
3. Dumbbell Rows (5 sets, 10 reps)
4. Wide Grip Pull-ups (5 sets, 10 reps)
Thursday: Circuit and High Intensity
On Thursday, Dominic Purcell hits a circuit and high-intensity routine. Each exercise is performed for 2 sets and a total of 15 reps.
Here’s Dominic Purcell’s circuit and high-intensity routine:
1. Pull-Ups (2 sets, 5 reps)
2. Push-Ups (2 sets, 10 reps)
3. Air Squats (2 sets, 15 reps)
Friday: Squats and Intensity
On Friday, he hits squats and intensity routines by doing 6 exercises.
Here’s Dominic Purcell’s squats and intensity routine:
1. Air Squats (1 set, 15 reps)
2. Back Squat (5 sets, 10 reps)
3. Goblet Squats (5 sets, 10 reps)
4. Kettlebell Swings (5 sets, 10 reps)
5. Weighted Lunges (5 sets, 10 reps)
6. Arnold Press (5 sets, 10 reps)
Saturday & Sunday: Rest
On Saturday and Sunday, Purcell rests and recovers.
Dominic Purcell’s Diet
Purcell practices a variation of the Warrior Diet, which relies on controlled fasting and having your food intake consist primarily of one big meal a day.
He starts with coffee at 6 a.m. Then after hitting the gym, he’ll graze on fruits, nuts, and a non-sugary protein shake or Bulletproof Coffee.
Here is Dominic Purcell’s diet:
1. Breakfast:
Oats, eggs, rice
2. Snack:
Protein Shake
3. Lunch:
Ground Turkey, Rice, Vegetables
4. Dinner:
Fish, Sweet Potatoes
Supplements
Dominic Purcell uses the following supplements to help fuel her gains:
- BCAA
- Vitamins
- Whey Protein
Summary
Dominic Purcell is without doubt one of the most popular actor in Hollywood right now. His great physique has inspired many and he has starred in tv-shows and movies such as ‘Prison Break’, ‘Gridlocked’ and ‘The Flash’.
If you enjoyed this routine, check out some of our other male actor workout routines:
- Channing Tatum Workout Routine
- Shah Rukh Khan Workout Routine
- Stephen Amell Workout Routine
- Jeremy Renner Workout Routine
- Terry Crews Workout Routine
- Zachary Levi Workout Routine
- John Krasinski Workout Routine
