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Dominic Purcell Workout Routine



Dominic Purcell's Workout Routine and Diet

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. 


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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):


1. 400m run

2. 21 kettlebell swings at 53 pounds

3. 12 pull-ups (band-supported if needed)

1. 800m run

2. 30 kettlebell swings at 70 pounds, if you can, er, swing it

3. 30 pull-ups (band-supported if needed)


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 



Dominic Purcell uses the following supplements to help fuel her gains:



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:

What do you think about Dominic Purcell’s workout routine and diet? Leave a comment below. 

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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