Last updated on March 5th, 2021 at 08:24 am

Let’s bring back some Guardians of the Galaxy this week.

We’ve basically seen the whole team, but it’s time to bring in some other key members.

Starting with Yondu himself.

And by that I mean Michael Rooker. Star from Walking Dead, and stud father figure in Guardians of the Galaxy.

We’ve seen Chris Pratt, Zoe Saldana, Batista, Bradley Cooper, and Vin Diesel from the main team, and even Karen Gillan and Sylvester Stallone if we want to talk about everyone we’ve seen from the films.

But now it’s time for some expansion.

Michael Rooker Stats:

Height: 5’10

Weight: (approximate) 190 lbs.

Age: 63 years old

Michael Rooker is technically below average among the male celebs we’ve seen at SHJ.

And he’s definitely short if you’re asking Ryan Reynolds…aka Deadpool…

I say that because Michael Rooker falls in range with Josh Brolin, and we all know how that turned out.  

He has other guys around his height like Matt Damon and Jason Statham, but the shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Hugh Jackman, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Even taller than them are guys like The Mountain, Dwayne Johnson, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

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

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Michael Rooker Diet and Nutrition

Michael Rooker is looking freakin’ amazing for his age. 

He shows off his flexing arms and abs and it puts most men his age to shame. 

The best part? He says he doesn’t have to do much to stay in this shape.

In an interview with Entertainment Weekly Rooker states:

Did you work out for this?

I almost don’t have to work out at all. This is all natural. I actually was working out quite a lot, and we did this little test, and my resting metabolism is very high, so I really don’t have to do a lot to lose weight. So, I lost a bit and then I just maintain. I tell you what, I could eat one meal, three thousand calories, easily. I could consume, really, truly — here, let me show you something. I’ll show you how good I’ve been! [Retrieves a cardboard box from the car] I just had lunch and look at this pork chop that I ordered. [Rooker opens box to reveal a cartoonishly huge, half-eaten chop]

And while Rooker is a jokester, we still get a bunch of great information.

By sticking to a sustainable diet, Rooker is able to have his resting metabolism “very high” and in control, enabling him to maintain an amazing physique and overall healthy lifestyle.

This is the same reason we strive to promote sustainable nutrition options within our Academy Nutrition Classes (Vikings, Spartans, Monks, SuperHumans, Greek Gods, Minimalists, Samurais, Hunter Gatherers).

There’s many options that work, so finding the one that works for YOU is what’s important.

You can also check out some of those options at our Nutrition Pillars page right here on the site.  I personally like to start with intermittent fasting and build from there, similar to guys like Hugh Jackman and Terry Crews who we’ve seen do the same.

But the choice is yours, and it’s going to depend on your needs and wants.

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<12>Michael Rooker Workout Routine Research

In the interview I quoted above Michael Rooker mentions that he doesn’t have to workout much.

But, don’t let him fool you.

He still gets in his fitness.

In an interview with Smashing Interviews he states:

Melissa Parker (Smashing Interviews Magazine): And a bulky guy, so extra workouts for you?

Michael Rooker: Yeah. I got even more stocky and looked very formidable. If you’re going to work out, you definitely need to utilize our food chain, too, either to bulk up with more muscle or actually gain more fat, whatever you want to do, whatever look you need to have.

We knew that he had to be with that physique at his age!

I’ve seen a ton of shirtless pictures of him showing off his guns, so we’re going to have to work with those as well.

And, while we know he must be good at what he’s doing, we also have seen a ton of other Guardians/Marvel workouts we can utilize to help us build, while still knowing it’s going to be lower volume considering what we saw in his first interview.

So this one is going to be good for those of you who want to utilize your nutrition as a power tool (which is what you should be doing).

We know bulking and cutting are made with different choices, both dietary and training, and we’ve seen that in our new Superhero Programs, and through the tons of regimes within our Academy.

While this one is technically going to be for bulking and mass gain, we are also going to remember that your diet is going to be key in that area as well.

Keep that in mind when going into this one.

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Michael Rooker Workout Routine

Training Volume:

3-5 days

Explanation:

You’re going to be training 3 days.  Push, Pull, and Legs.  The other two days you can add in some cardio or activity to get yourself moving.

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 & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:SHJ YouTube Workout Guide

Day One: Push (Chest, Shoulders, Triceps)

Warm Up:

Stretch

10-20 minute incline walk

Workout:

Bench Press

4×12

Shoulder Press

4×12

Skull Crushers

4×12

Incline Bench Press

4×12

Shoulder Flys

4×12

Seated Tricep Overhead Extension

4×12

Dips

4xFailure

Day Two: Pull (Back and Biceps)

Warm Up:

Stretch

10-20 minute incline walk

Workout:

Deadlift

4×12

Preacher Curls

4×12

Cable Rows

4×12

Concentration Curls

4×12

Lateral Pulldowns

4×12

Hammer Curls

4×12

Pull Ups

4xFailure

Day Three: Legs

Warm Up:

Stretch

10-20 minute incline walk

Workout:

Back Squat

4×12

Leg Press

4×12

Hamstring Curls

4×12

Quad Extension

4×12

Weighted Lunges

4×12

Calf Raises

4×12

Pistol Squats

4×12 (Each Leg)

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