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Russell Wilson Workout Routine & Diet Plan 2021.


Russell Wilson is a well-known American football quarterback for the Seattle Seahawks of the National Football League. His birthday is November 29, 1988, and he was born in Cincinnati, Ohio, United States. He primarily played football and baseball for North Carolina State University from 2008 to 2010 before relocating to Wisconsin. He played college football for the University of Wisconsin throughout the 2011 season, in which he set the single-season FBS record for passing efficiency and guide the team to a Big Ten title and the 2012 Rose Bowl.

Russell Wilson also played petty league baseball for the Tri-City Dust Devils in 2010. And the Asheville Tourists in 2011 as a second baseman and as of 2019. His professional baseball rights are occupied by the Somerset Patriots, the Double-A affiliate of the New York Yankees. Here┬áRussell Wilson’s Workout Routine, Russell Wilson’s diet plan, Russell Wilson’s Height, Russell Wilson’s Weight, and Russell Wilson’s Body Measurement are described in detail.

Russell Wilson’s Body Measurement (Body Stats)

Talking about Russell Wilson’s height and body weight. He stands at a height of 5 ft 11 inches and weighs around 94 kg or 207 lbs. Moreover, he has black hair color and dark brown eyes.

Age33 years
Height5 ft 11 inches or 180 cm
Weight94 kg or 207 lbs
Chest Size48 inches or 122 cm
Waist Size38 inches or 96.5 cm
Biceps Size16.5 inches or 42 cm
Hair ColourBlack
Eye ColourDark Brown

Workout Principles

When it’s off-season, Russell Wilson lifts 4 days each week and shows a split between speed and strength. He admires changing things up by doing a combination of TRX and cor workouts.

Russell Wilson Workout Routine

Russell Wilson’s workout routine has supported him to gain more than 8 pounds in the spring before he achieved his first Superbowl.

He generally hits the gym around 5 days a week, and he also concentrates on eating healthy and organic food to stay in his best shape.

Here is Russell Wilson’s exercise routine:-

Monday Routine

On Monday, Russell Wilson strikes 6 different workouts.

Here is Russell Wilson’s Monday routine:-

  1. Medicine Ball Snatch and Throw (3 sets, 5 reps)
  2. Medicine Ball Jerk (3 sets, 5 reps)
  3. Power Clean(3 sets, 5 reps)
  4. Single-Leg Squat (3 sets, 5 reps)
  5. Suspended Row (4 sets, 8 reps)
  6. Cable Curl (2 sets, 8 reps)

Tuesday Routine

On Tuesday, Russell Wilson shows 7 different workouts with an average of 3 sets.

Here is Russell Wilson’s Tuesday routine:-

  1. Front Squats (3 sets, 5 reps)
  2. Single-Leg Romanian Deadlift (3 sets, 5 reps)
  3. Bench Press (3 sets, 8 reps)
  4. Dumbbell I-Y-T (2 sets, 8 reps)
  5. Band Pullaparts (3 sets, 25 reps)
  6. Overhead Triceps Addition (3 sets, 8 reps)
  7. Swiss Ball Stability Hold (3 sets until failure)

Russell Wilson’s Wednesday Routine: Rest

On Wednesday, Russell Wilson rests period.

Thursday Routine

On Thursday, Russell Wilson strikes 7 different workouts.

Here is Russell Wilson’s Thursday routine:-

  1. Dumbbell Hang Snatch (3 sets, 3 reps)
  2. Power Clean (3 sets, 5 reps)
  3. Step-Ups (3 sets, 5 reps on each side)
  4. Towel Pull-Up (2 sets, 8 reps)
  5. Cable Lawnmower Row (3 sets, 8 reps on each side)
  6. Scrap Pushup (3 sets, 8 reps)
  7. Cable Curl (2 sets, 30 seconds)

Friday Routine

On Friday, Russell Wilson strikes a total of 4 different workouts with an average of 3 sets.

Here is Russell Wilson’s Friday routine:-

  1. Barbell Squats (4 sets, 5 reps)
  2. Staggered Dumbbell Romanian Exercise (3 sets, 5 reps on each side)
  3. Incline Alternating Dumbbell Thumb (3 sets, 8 reps on each side)
  4. Incline Pushups (2 sets, 15, 12, 10 reps)

Saturday Routine

On Saturday, Russell Wilson shows a total of different workouts.

Here is Russell Wilson’s Saturday routine:-


  1. TRX Reverse Flys (3 to 5 sets)
  2. Low Row Shortened Position (3 to 5 sets)
  3. Sprinter’s Begin with a Hop (3 to 5 sets)
  4. Power Pulls (3 to 5 sets)
  5. Suspended Incline Thumb (3 to 5 sets)


  1. Hover Plank (3 to 5 sets)
  2. Side Plank (3 to 5 sets)
  3. Split Squat Superband Rotations (3 to 5 sets)
  4. Superband Chops (3 to 5 sets)
  5. Bicycle Crunches (3 to 5 sets)
  6. Oblique Crunches (3 to 5 sets)

Sunday Routine: Rest

On Sunday, Russell Wilson rests.

Russell Wilson Diet Plan

Russell Wilson consumes around 8 to 9 meals a day, and he has tried to ignore gluten and dairy products.

Here is Russell Wilson’s diet plan:-

  • Breakfast Meal: Almond Butter, Oatmeal, Siz Eggs, and Fruit
  • Snack-1 Meal: Protein Shake
  • Snack-2 Meal: Fruit
  • Lunch Meal: Beets, Steak, and Sweet potatoes
  • Snack-3 Meal: Fruit, Nuts, and Nut Butter
  • Dinner Meal: Fish and Green Salad
  • Snack-4 Meal: Protein Shake


Russell Wilson uses the following supplements to support fuel his gains:-

  • Creatine
  • BCAA
  • Probiotics
  • Vitamin D
  • Fish Oil

FAQ about Russell Wilson Diet Plan

What does Russell Wilson eat in a day?

Russell Wilson usually eats 8 to 9 meals a day. His diet consists of Almond butter, Oatmeal, Six eggs, Protein shake, Fruit Beets, Steak, Sweet potatoes, Nuts, Nut butter, Fish, and Green salad.

How many calories does Russell Wilson eat a day?

Russell Wilson usually eats 2,700 to 4,800 calories a day.

Also read about: Jessica Biel Workout Routine & Diet Plan 2021.