Seattle Seahawks QB Russell Wilson’s Game-Changing Workout Revealed

Photo credit: AdMedia / Splash News
Russell Wilson

Photo credit: AdMedia / Splash News

Seattle Seahawks QB Russell Wilson is one of the fittest and most skilled athletes in the league. The elite quarterback overcame concerns about his small stature, honed his athletic skills, and soon lead the Seattle Seahawks to victory.

Russell Wilson’s Workout Routine

Big Arms Workout

Wilson feels strengthening his arms and core have helped him rapidly hurl the football better than the quarterbacks much bigger than him.

The Big Arms Workout focuses on getting big arms and strong abs. It was featured in a 2014 issue of Men’s Health.

The workout routine includes:

  • Swiss Ball Walk-out
  • Flex T Lunge Rotation
  • Plank Walk-up
  • Band Walk / Row / Splitter
  • Core Rotation
  • Medicine Ball Push-up
  • TRX Rotational Row
  • TRX Curl
  • Overhead Band Extension

Todd Durkin designs Wilson’s NFL workout. His day begins with a combination of a healthy meal and tons of pushups and one-legged exercises, like one-legged squats and lunges.

Durkin believes the warm-up is important and must be dynamic. He says “A warm-up should not be easy. Don’t think five minutes on a treadmill is enough.”

Wilson lifts weights four days per week. His sessions are split into two speed days and two strength days.

Monday’s Workout

  • Medicine Ball Snatch & Throw
  • Medicine Ball Jerk
  • Power Clean
  • Single-Leg Squat
  • Suspended Row
  • Cable Curl

The speed days concentrate on exercises that develop power and improve agility and sprinting abilities/ The aim is to improve Wilson’s running, cutting, and scrambling.

Tuesday’s Workout

  • Single-Leg Romanian Deadlift
  • Front Squats
  • Bench Press
  • Dumbbell I-Y-T
  • Band Pullaparts
  • Overhead Triceps Extension
  • Swiss Ball Stability Hold

The strength days include heavier lifts to improve arm and core strength, and build greater muscle power. His off-season training focuses on corrective exercises to prevent injury.

Thursday’s Workout

  • Dumbbell Hang Snatch
  • Power Clean
  • Step Ups
  • Towel Pull-up
  • Cable Lawnmower Row
  • Scap Push-up
  • Cable Curl

Friday’s Workout

  • Barbell Squats
  • Staggered Dumbbell Romanian Deadlift
  • Incline Alternating Dumbbell Press
  • Incline Push-ups

Saturday’s workout

  • TRX Reverse Fly’s
  • Low Row Shortened Position
  • Sprinter’s Start with a Hop
  • Power Pulls
  • Suspended Incline Press

Russell Wilson’s Paleo Diet

Wilson follows a paleo diet designed by Durkin. His diet plan is as follows:


Two gluten-free pancakes, four strips of bacon, and berries or cantaloupe.


Grilled chicken breast, fish fillet, or shrimp.

Brown rice, green salad, or green beans.


Grilled chicken breast, fish fillet, or shrimp.

Fried green tomatoes, green beans, spinach, and broccoli.



As a post-workout snack he drinks a Muscle Milk recovery shake.

Davis, C., “Russell Wilson Workout: NFL Quarterback,” The Pop Workouts web site, July 26, 2015;
Boyle, J., “Seahawks QB Russell Wilson Strives To Become Master At Protection,” Seahawks web site, August 30, 2016;