The Secrets Behind Chris Jericho’s Insane Physique

Published 11/12/2020, 7:00 AM EST

Chris Jericho is one of the most consistent men to have ever stepped into the ring. With a career spanning over two decades and a range of achievements across various promotions, he is widely regarded as one of the best Superstars of all time.


Article continues below this ad

Already a 50-year-old, fans are shocked by the fact that he is still so agile and fit when running between the ropes. At such an age, ‘The Demo God‘ is still able to crack some of the best promos and give fans great matches.


Article continues below this ad

Not showing any signs of fatigue, a lot of people are left wondering- what is Jericho’s secret?

The secret is simply the fact that Y2J follows a very strict and precise workout routine that has done wonders for him through the years. According to Men’s Journal, this daily routine has Chris Jericho set to meet his opponent anytime and anywhere.

1. Leg Press

Typically sued with the help of a machine, the Leg Press is simply pushing a weight away from your body using the strength on your legs. The area of focus here is your calve, quadriceps, thigh, and glute muscles.

Choose a weight that you are sure of and can easily pull off and gradually increase it with every new day or week, depending on your comfort. 

View this post on Instagram

I’m 50…50 years old! #LeChampion

A post shared by Chris Jericho (@chrisjerichofozzy) on

For a better result, increase the weight with each set as you go and do as many sets as you can. However, be sure not to overwork yourself over just one exercise.

2. Leg Extension 

Right in the heat of Leg day would be the Leg Extensions. Instead of pushing this tie, you will be lifting a weight right up to the limit. 

Using a machine, lift the appropriate weight slowly up until your knee is straight and perpendicular to your posture. Hold it at that point for a few seconds before slowly letting it back down.

This exercise will do wonders for your thighs and calves and you will surely feel the burn on it.

3. Leg Curl 

Also known as “Hamstring Curls”, Leg Curls are used to build up the Hamstring muscles. This exercise is vital for athletes, who generally require a better Hamstring strength over others.

The exercise can be done with or without a machine. While there is a weight or distance on your foot, pull your leg upwards such that you glutes and hamstrings are engaged.

Continue this exercise for as many sets as you like and do not strain your muscles. Remember, it can go horribly wrong if not done properly, so it is better to seek the advice of a trainer before indulging in this activity daily.

4. Bench Press

This is probably the most commonly seen exercise in the gym. Whether it’s a movie, series, or real life, a bench press is something seen nearly everywhere.

Add the required weight to each side of the bar. Lie flat on a surface and slowly lift the arc of its hooks. Proceed in a push-out pull-in fashion and slowly get the movement going.

It is important to note that you have to get your chest completely engaged in this exercise. The power must come from the chest muscles more than relying on your arms and shoulders. 

It is also imperative to stick to the weights you are comfortable working with. Using something above your capacity could be very dangerous and if an improper technique is used, you could end up injuring yourself. 

5. Lat Pulldown 

This exercise requires a machine. Use the long bar overhead and adjust the weight accordingly. Comfortably adjust your grip and posture. Begin pulling down the bar.

If you want to target your back and shoulders along with your chest, use a wide grip. If you want a more crew area of focus, use other gripping equipment like a short-handled bar. 

Pull down up to your clavicle or shoulder blade before letting the bar go back to the original position. Doing this regularly will really define that upper back and chest region, not to mention the magic it does to your shoulders.

If you don’t have access to the Pulldown machine, a traditional Pull up will achieve similar results for you although it is comparatively harder to do.

Also see: Here’s What Chris Jericho Eats in a Day to Maintain his Superstar Physique

6. Seated Row 

Using the machine, one can simply sit with an upright posture and begin. Rest your chest on the guard and begin pulling the handles towards you.

Adjusting the grip on the handles can target either the muscles along the arms, chest, or upper back. Pull it traditionally to train your biceps.

If you don’t have a machine, you can simply do this exercise by lifting one end of a bar with a weight attached to it. Make sure this weight is a comfortable pull for you, as working this way can have long-term effects on your back.

7. Bicep Curls

The most common exercise in the book is the Bicep Curl. The first step in the textbook of building good arms is this exercise. 

Use dumbbells with your preferred weight and proceed to lift it, using your elbow as the point of movement. Try not to bend the rest of your arm to get a full bicep engagement in the process.

8. Shoulder Press

This one may look simple but towards the end of a set, you will be putting in every muscle in your body. 

Used as an alternative to pushups, the Shoulder Press can be done using the same weights you use for bicep curls. Proceed to lift the weights above your head in a straight motion.

The hardest part of this exercise is towards the end when you have to balance your body along with the exercise itself. Not only is it a physical challenge but also a test of your mindset. You may do it seated or standing up.

9. Tricep Extension

As the name suggests, the exercise focuses on your triceps. You may begin sitting on a bench. Hold a dumbbell with both your hands and lift it straight overhead. 

Proceed to bring it down slowly behind your head until you feel a maximum tricep engagement in the process. Lift the dumbbell back up to the starting position.

Tricep dips are also a very good exercise for the target area. It also fuels the AEW finisher of Chris Jericho, known as the Judas Effect.


Article continues below this ad

Chris Jericho picks one set with 50-100 reps each. He is used to this rigorous training routine which is how he can pull that off every time. You can work your way up there slowly. 

Jericho uses 95 pounds for his bench presses which is probably why youi should start on a much easier level. Do the above workouts for 30-45 minutes every day and you’ll see visible changes in your body.


Article continues below this ad


The most important thing is that Chris Jericho is a force of nature and you can’t be Y2J in a day. Using his workout routine, however, you can achieve at least some of the physicalities of the legendary Jericho.



Luke Dias

1553 articles

Luke Dias is a senior WWE and AEW author at EssentiallySports, having published more than 1000 articles on professional wrestling. Having completed courses in Advanced Writing from the University of California and Media and Ethics from the University of Amsterdam, Luke is currently pursuing an undergraduate degree in Journalism from Xavier’s College. His tremendous knowledge of WWE history enables him to make past connections, adding depth to the articles.