Last updated on February 28th, 2021 at 09:05 am

I know Dominic Purcell as Lincoln from Prison Break and Heat Wave from Legends of Tomorrow.

But he’s so much more.

Purcell made some initial heat (see what I did there) the large role as Lincoln Burrows in Prison Break in 2005 (and what seems to be never ending), but he’s been in a TON of other roles as well. These range from small roles in Mission Impossible 2, Blade Trinity, and Straw Dogs, all the way to his most recent role in The Flash and Legends of Tomorrow as Mick Rory, aka Heat Wave.

Dominic Purcell Stats:

Height: 6’2

Weight: (approximate) 193 lbs

Age: 47

And still looking incredible at 47 years old.

Some would say he’s looking like a SuperHuman…

His 6’2 puts him dead smack in the middle of the average range we see here at SHJ, with that being 6’1-6’3.

He stands right in there with guys like Hugh Jackman, Chris Evans, Chris Pratt, Chris Hemsworth, Stephen Amell, Tyler Hoechlin, and Adam Driver.

Right above that is the tallest guys on the site like The Mountain, Joe Manganiello, Dwayne Johnson, Jason Momoa and Ray Fisher.

But, we also don’t forget about the shorter range (like me), with guys like Daniel Radcliffe, Zac Efron, Kit Harington, Mark Wahlberg, and many others.

Either way though, don’t worry.

This is just a fun comparison and you can use this routine regardless.

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Dominic Purcell Diet and Nutrition

In a Muscle and Fitness interview Dominic Purcell and M&F sum up his diet really well for us.

Actually, he does things extremely similar to what we do at SHJ.

Here’s a quote from M&F that’ll show you exactly what I’m talking about:

On the food side, Purcell practices a variation of the Warrior Diet—which relies on controlled fasting and having your food intake consist primarily of one big meal a day. He starts with coffee at 6 a.m. Then after hitting the gym, he’ll graze on fruits, nuts, and a non-sugary protein shake or Bulletproof Coffee. At night, he’ll have his big meal, which usually consists of fish and salad.

For dessert, he likes to down a couple of beers—but not Foster’s. “No, mate, that’s bullshit,” he says. “I like Stella.”

Sounds a lot like the pillars within The SuperHuman Diet…

Oh, right, but we get a badass cheat meal programmed in once a week.

Our main focus is on sustainability, and being able to continue utilizing our nutrition pillars to achieve our incredible physique – WHILE feeling like a superhero.

Which is exactly why we use the pillars we do in The Academy’s Nutrition Classes (Minimalists, SuperHumans, Monks, Samurais, Hunter Gatherers, Vikings, Spartans).

For more information on a diet like this, without joining The Academy to have it fully broken down for you, check out articles about intermittent fasting, cyclical ketosis, and protein.

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Dominic Purcell Workout Routine Research

The Muscle and Fitness article also had some more fun things to tell us about his workout routine as well.  That, combined with some information in a Men’s Health interview, and we’re on our way to a full routine for Purcell.

Here’s a fun quote from M&F:

“People will ask, ‘What’s wrong?’ I’m like, ‘Nothing, I’m thinking about surfing.’”

Which reminds me of Jason Momoa, a surfer, and someone who is just constantly active.  Rock climbing, surfing, hiking, the whole nine yards.

And, a really good quote from M&F talking about Purcell is:

Purcell maintains his strong appearance through plenty of physical activity and a healthy diet. When he’s away from his Los Angeles home filming Prison Break or other projects like Legends of Tomorrow (which coincidentally teamed Purcell up with Prison Break co-star Wentworth Miller), Purcell is in the hotel gym doing 40 minutes of high-intensity training five days a week.

Which is followed directly after with another incredible quote coming directly from Purcell himself about his routine:

“When I was younger I loved doing the big compound movements, like squats,” says Purcell. “Doing them feels great and increases your testosterone. I love it. But I’m 47 now, and my lower back is a mess.

We LOVE compound lifts..!

And, although he’s talking about how he stays away from them a bit, he’s also telling us how good they are – so we’re going to revolve 3 days around compounds, while hitting 40 min of high-intensity in there as well.

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Dominic Purcell Workout Routine

Training Volume:

5 days per week

Explanation:

3 days of this routine are going to revolve around a compound lift and then a circuit or high intensity styled training.  The other two days will be strictly 40-60 minutes worth of high intensity/circuit styled training.

Superset Explanation:

Do both exercises one after another with no break and then rest and proceed to do that 3 times for 10 reps each exercise.

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Day One: Bench Press and Intensity

Warm Up:

Stretch

3×10 Push Ups

Workout:

Bench Press

5×10,8,5,3,1

Superset:

Tricep Pushdowns

and

Close Grip Push Ups

Superset Two:

Cable or Dumbbell Chest Flys

and

Dips

Circuit:

21-15-9

Bench Press @135

Jumping Lunges

Day Two: Circuit and High Intensity

**We’ve now seen these circuits for both Kevin Hart and Joe Manganiello, so I’m sharing them here as well.**

Warm Up:

Stretch

400m jog

2×5 Pull Ups

2×10 Push Ups

2×15 Air Squats

Circuit:

Complete one of these Crossfit WODs (make sure to vary them):

“Helen”

Three rounds for time:   
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)

“Eva”

Five rounds for time:
800m run
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)

“Grace”

For time: 
30 clean and jerks at 135 pounds

“Fight Gone Bad”

Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine

“Fran”

21/15/9 reps for time:    
Thrusters at 95 pounds
Pullups

 “Newport Crippler”

For time:
30 back squats loaded with your body weight equivalent
1-mile run

 “Karen”

For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

7 Minutes of Burpees

In 7 minutes:
Do as many burpees as possible

“Murph”

For time:    
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

Day Three: Deadlift and Intensity

Warm Up:

Stretch

3×10 Push Ups

Workout:

Deadlift

5×10,8,5,3,1

Superset:

Dumbbell Rows

and

Wide Grip Pullups

Superset Two:

Dumbbell Bicep Curls

and

Chin Ups

Circuit:

21-15-9

Deadlift @135-225

Box Jumps

Day Four: Circuit and High Intensity

**We’ve now seen these circuits for both Kevin Hart and Joe Manganiello, so I’m sharing them here as well.**

Warm Up:

Stretch

400m jog

2×5 Pull Ups

2×10 Push Ups

2×15 Air Squats

Circuit:

Complete one of the CrossFit WODs listed above for Day Two.

Day Five: Squats and Intensity

Warm Up:

Stretch

1×15 Air Squats

Workout:

Back Squat

5×10,8,5,3,1

Superset:

Goblet Squats

and

Kettlebell Swings

Superset Two:

Weighted Lunges

and

Arnold Press

Circuit:

21-15-9

Squats @135-225

Push Ups

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