Sheamus returned to WWE on Monday Night Raw, a week after WrestleMania XL. He wasn’t seen in the ring since Edge‘s farewell match in the promotion. Now, the Celtic Warrior is back in the squared circle, still in a similar shape to what he left. He can pull off feats of strength, unlike many talents, because of his vigorous training.

If you ever find yourself pondering Sheamus’ diet and workout plan, then we have got you covered. The wrestler’s workout plan was designed by Rob MacIntyre, WWE’s strength and conditioning consultant. Let’s look at the exercises Sheamus goes through while training his physique.

Sheamus’s regular workout routine

Muscle and Fitness discovered and laid out the solid plan that Sheamus followed to train his body. Fans who wish to develop strength like him can follow his routine. The following workout routine features a 4-week-long program that Sheamus follows. The WWE talent trains five times a week, out of which he trains his lower body for three days and his upper body for two days. He then switches this split the following week.

Sheamus’ workout routine goes as follows:

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LOWER BODY [rest as needed in between sets]
Front Squats (4 Sets x 3 Reps)
Sumo Deadlift (2 x 3-5)
Glute-Ham Raise (4 x 8-10)
Walking Barbell Lunge (3 x 10)
Back Squat (1 x 20)

ABS [30-60 seconds rest in between sets]
Ab Wheel Rollout (3 x 11)
Decline Bench Situp (3 x 20)
Plank (3 x 60 seconds)

UPPER BODY [rest as needed in between sets]
Barbell Push Press (3 x 5)
Incline Barbell Bench (3 x 8-10)
Cable Flye (2 x 12)
Chinnup (3 x to failure)
Weighted Bench Dip (3 x 6)
Bent-Over Barbell Row (3 x 8)
Triceps Pressdown (3 x 10)
Close-Grip Barbell Bench Press (3 x 10)
Barbell Biceps Curl (3 x 8)
Dumbbell Preacher Curl (3 x 10)
Face Pull (3 x 12)
Farmer’s Walk (1 x 1 with Max Weight)

Compared to other wrestlers on the roster, Sheamus’ physique appears to be less lean. The reason behind this could be the diet that he follows.

Sheamus’ regular diet routine

In an interview with Muscle and Fitness a few years ago, Sheamus laid out his eating habits during his regular training days. Although the Irish wrestler didn’t reveal his entire eating plan, he revealed how he usually eats during a normal day when he is supposed to train and also work.

The in-ring performer revealed that he usually has six meals a day. Sheamus supplements the meals that he cannot take during a specific day-to-day routine or while traveling through protein shakes. He also tends to avoid a lot of sodium and takes nutrition solutions to prepare his meals for whenever he is on the road for work. Moreover, Sheamus revealed that he indulges in lots of steaks as he is not carb-conscious because of how much he has to burn in the ring and during the training.

Would you like to follow Sheamus’ workout and diet?