AJ Styles Workout Routine and Diet Plan: Train like The WWE Superstar!

You guys have been really loving the expansion to our Workout Database into more wrestlers, so I’m going to keep them coming.



We recently added Braun Strowman, The Miz and Triple H to our Wrestling Workout Database and you guys asked for AJ Styles next.

And, before you go and ask for some of the BIG names, go ahead and jump into our database first – because I’ve probably researched them already!

For this one we’re going to break down information about avoiding injury, how AJ Styles routine has changed throughout his career, and even why and how he uses intermittent fasting (which we love here at SHJ).

AJ Styles Stats:

Real Name:Allen Neal Jones

Height: 5’11

Weight: (approximate) 218 lbs.

Age: 44 years old

AJ Styles actually isn’t that tall. He falls below the average height range among male celebrities we’ve seen – and especially below that of his wrestling colleagues. 

But while he’s not a behemoth, he’s also not in the “shortest” range, either.

The average height falls in the range of 6’1-6’3 with celebs like Chris PrattChris HemsworthChris EvansAdam DriverStephen AmellClive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad PittMatt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark WahlbergZac EfronKit HaringtonTom Holland and more.

Even taller than them are guys like The MountainJoe ManganielloBen AffleckJason MomoaRay FisherWinston DukeAlexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

AJ Styles Workout 2

AJ Styles Diet and Nutrition

For our research we’re going to be utilizing a really good interview AJ Styles did with Men’s Health – starting with what he talked about with his diet and recovery.

They start by asking him this:

The WWE schedule is a constant grind. How do you keep up with a consistent diet?

Intermittent fasting. For me, it’s easy. It’s not hard at all. Truthfully, I don’t eat that clean. Sometimes, like last night for instance, it was 11:30 before I got to eat. I got a quesadilla from Taco Bell. It sounds terrible, but it was delicious, and it was in my 8-hour window. So it works for me.

Which means AJ Styles is another celebrity we can add to the list that utilize intermittent fasting in our article of Top Diets Among Celebrities – and also within my book Superhuman Secrets.

We love intermittent fasting here at SHJ, strictly because it’s so flexible and allows people to control their hunger so well.

As you can tell: AJ Styles is all about sustainability and being able to mix it up while he’s on the road – while also being transparent about the fact that he doesn’t eat that clean.

Now, that’s not to say you can out train a bad diet with intermittent fasting (not at all actually); AJ Styles clearly puts in a ton of hours of activity to be able to burn off that quesadilla – BUT it’s sustainable for him – and that’s what is important here.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh JackmanBenedict CumberbatchTom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegansBrandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

AJ Styles Workout 1

AJ Styles Workout Routine Research

When we move into AJ Styles training he has far more to tell us (and MH).

Here’s how the conversation starts:

Mens Health: How does staying in shape as a pro wrestler differ from any other athlete?

AJ Styles: Well, first and foremost you got to look the part. If you’re in the ring, obviously your shirt is off, you got to look like you could beat somebody up. But the problem is trying to get there. There was a time where young AJ Styles tried to lift 95 and it bounced off his chest because he didn’t know how heavy it was. It was then I realized, “Oh shoot, man, I got to work out.” I think I was in eighth grade when that happened. I’ve been working out since then, and figuring out ways that my body reacts. Different workouts that make it easier on me, especially as I get older.

They also go on to talk about how his training has changed as he has gotten older.

Styles, whose training has changed quite a bit, says:

What specifically have you had to change about your workouts as you get older?

I’m not maxing out. Heavy weight is not that big of a deal for me anymore. I’m not out to get bigger. I’m out to maintain what I’ve got. Sometimes that’s doing a lot more reps, or doing heavy one week and light the next.

I went to the Kansas City Chiefs facility with a friend, and they showed me the blood pressure cuffs. It’s called blood flow restriction. What I have is…basically blood pressure cuffs. I get them where I need to be, where it’s tight, but not too tight. As long as I can feel my fingers, there’s no numbness. I workout and I feel like my biceps are about to explode. I move to my triceps, they feel like they’re about to explode. And the great thing about this workout is, you don’t go over 20 minutes.

You can actually see more of AJ Styles’ blood flow restriction training in a video he did Sheamus on his YouTube Channel here.

Styles also goes on to talk about DDP Yoga and how it helps his recovery – which is something we know these wrestlers really are into from some of our other research.

That said: the workout he’s currently using is a bit different than what he has used in the past to tack on mass, so we’re going to be doing a bit of a mix-up to have you guys working your way towards obtaining the AJ Styles physique, while also using some of the tips he gives into his current regime.

AJ Styles Workout Routine

AJ Styles Workout Routine (1)

Training Volume:

5 days per week

Explanation:

For this one we’re using a strength training routine that is shared as one of AJ Styles workout routines as he was focused on bulking up and tacking on muscle – prior to switching it up with blood flow restriction training. You can tack on some sets of blood flow restriction if you’d like – but Styles himself mentions that he isn’t really focused on getting bigger anymore – it’s more maintenance for him.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

AJ Styles Workout: Sample Schedule

Monday: Legs and Calves

Tuesday: Chest Day

Wednesday: Arm Day

Thursday: Shoulder Day

Friday: Back Day

Saturday: Active Rest Day

Sunday: Rest Day (or Active Rest Cardio)

AJ Styles Workout: Legs and Calves

Warm Up: 

10-20 Minute Jog

Light Calisthenics Warm Up (Squats, Push Ups, Pull Ups)

Workout:

Back Squats

4×12, 10, 8, 6

Hack Squats

3×12, 10, 8

Leg Press

4×15, 12, 10, 8

Leg Extensions

3×10

Single Leg Extensions

3×10 each leg

Seated Calf Raises

3×20

Standing Weightless Calf Raises

3xFailure

Standing Single-Leg Curls

3×12

AJ Styles Workout: Chest Day

Warm Up: 

10-20 Minute Jog

Light Calisthenics Warm Up (Squats, Push Ups, Pull Ups)

Workout:

Bench Press

4×12, 10, 8, 6

Incline Barbell Press

3×12, 10, 8

Incline Machine Press

3×10

Machine Flys

3×12, 10, 8

Cable Flys

3×10

AJ Styles Workout: Arm Day

Warm Up: 

10-20 Minute Jog

Light Calisthenics Warm Up (Squats, Push Ups, Pull Ups)

Workout:

Preacher Curls

3×12, 10, 8

Standing Barbell Curls

3×15

Seated DB Curls

3×10 each arm

Overhead Cambered Extensions

3×10

Rope Press Downs

3×15

Lying Tricep Extension

3×10

Seated Barbell Extensions

3×10

Single Arm Cable Press Downs

3×10 each arm

AJ Styles Workout: Shoulder Day

Warm Up: 

10-20 Minute Jog

Light Calisthenics Warm Up (Squats, Push Ups, Pull Ups)

Workout:

Standing Barbell Press

4×15, 12, 10, 8

Seated Arnold Press

3×12, 10, 8

Dumbbell Lateral Raises

3×12, 10, 8

Rear-Delt Machine Flys

3×10

Machine Overhead Press

3×12

Machine Side Lateral Raises

3×10

AJ Styles Workout: Back Day

Warm Up: 

10-20 Minute Jog

Light Calisthenics Warm Up (Squats, Push Ups, Pull Ups)

Workout:

Deadlifts

4×12, 10, 8, 6

High Rows

3×12, 10, 8

Single Arm Dumbbell Rows

3×15 each arm

Wide Grip Pull Ups

3×10

Bentover Barbell Rows

3×12, 10, 8

Barbell Shrugs

4×15, 12, 10, 8

Wide Grip Lateral Pulldowns

3×12, 10, 8

AJ Styles Workout: Ab Workout (Add Onto Other Days)

Workout:

Hanging Leg Raises

5×20

Bicycle Crunches

5×20

Planks

4×60 seconds

Side Crunches

4×30

Dumbbell Front Squats

3×15

Reverse Crunches

3×20

AJ Styles Workout Routine: Optional Bonus Training Resources

Endurance Work Resources:

Parkour Training Resources:

Main MMA Training Resources

Other MMA Training Resources:

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