Last updated on October 10th, 2024 at 04:27 pm

We recently started seeing a bunch of WWE Superstars at SHJ.

But we haven’t yet seen one of the baddest of all time.

If we’re going to begin seeing more WWE and wrestling themed workouts and celebs here at SHJ we absolutely need to have Stone Cold Steve Austin.

We had seen guys like Dwayne Johnson, John Cena and Bautista but then we landed upon some requests for Trish Stratus and Sasha Banks and it opened us up to routines from them AND Roman Reigns, Seth Rollins, Becky Lynch and Paige!

But now it’s time to bring out one of the older studs.

Stone Cold Steve Austin Stats:

Height: 6’2

Weight: (approximate) 252 lbs.

Age: 54 years old

Stone Cold Steve Austin stands in right around average height among male celebs we’ve seen at SHJ.

Although he definitely out-weighs them like the other wrestlers we’ve been seeing.

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

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, 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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Stone Cold Steve Austin Diet and Nutrition

If you know anything about Stone Cold Steve Austin you’ve probably seen a picture (other than the two above) of him chugging down some Budweiser.

The man loves his beer.

So would it surprise you if I told you he’s actually given it up to dial in his nutrition?

Believe me when I tell you: I was surprised, and you should be too.

In an interview with Sports Illustrated they tell us this about Austin:

Austin was a legendary beer drinker in his WWE career, famous for shotgunning beers before and after matches in the ring. He even shared a brew in the ring with Vince McMahon at Raw 25 in January—before delivering a Stone Cold Stunner, of course.

And if you’d like to see a nice clip of that you can right here.

But, they were led into that statement after sharing this about Austin (which he shared on his show “The Steve Austin Show”):

“My eating program is going fantastic,” Austin said. “[I’m] sticking to my exact macros. [I’ve had] zero alcohol for right at 14 days now.”

Austin continues by saying:

“No alcohol, and when you hit the weights on a consistent basis and eat what you’re supposed to, it is amazing the difference that you can make or I’m making.”

And you might think 14 days isn’t much to go on here, but Austin also shares some information in an interview with Men’s Journal:

Q: What’s your diet like today?

A: After I had my knee surgery, I wasn’t really training. I ate when I felt hungry. Right now, I’ve got my calories dialed in to about 3,600 a day; protein is at about 325 grams, carbs at 300 grams, fat at 125 grams. I measure everything out that goes in my body. Zero alcohol. I’m bulking, and I’m doing physical therapy on my leg right now.

Reinforcing the calorie counting and lack of alcohol even more.

Seem like he definitely swaps it up, but he mentions being “dialed in”, which, if you’d like to be as well, is calorie counting and no alcohol for this badass.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Stone Cold Steve Austin Workout Routine Research

Stone Cold doesn’t really care that much about visual abs; which I guess is partly due to the fact that he’s JACKED.

But, he does care about nutrition and just going hard in the gym.

That being said, he continues his interview with Men’s Journal with a few more things.

First he talks about some tips:

Q: Got any training tips for a guy who wants a noticeable physique but isn’t planning on moving into the gym? 

A: I came from a football background, and then I trained to be a pro wrestler. Did I try to have an athletic presentation? Damn right! But I was certainly not dependent on tying off my guns so my veins would pop out. That wasn’t my cup of tea. When I went from Dallas to Tennessee early in my wrestling career, I had a pretty good physique. But when the money ran low, my conditioning was hit the hardest by my diet—I started living on raw potatoes, three meals each day. One potato for each meal. I got flat. I was so goddamned tired, I couldn’t even do a pushup! It was obvious that my appearance wasn’t as important as entertaining the crowd and being in the kind of shape where I could work and make it look good on every single move. My advice: good diet, hard workouts, and less time looking in the mirror.

Oh, and he talks about his lack of care when it comes to a six pack:

Q: I’ve been killing myself trying to get my abs to pop, and I’m just not getting there. I eat right, I train regularly, and even hired a trainer for a while, but my six-pack isn’t showing. How important are abs for a regular guy?

A: I don’t think they’re important at all for a regular guy. People who are going to the gym or reading fitness magazines and making it a priority, as you are, obviously think they’re pretty damn important. At certain times they’ve been important to me, too, but for the most part, I am what I am. That being said, when Joe Blow and his wife are at the Y and some guy shows up with a hellacious six-pack, it’ll get that guy noticed. If that’s important to you, then I guess it matters, but only to you. But is it important to the majority of the regular guys out there? I think not.

And do you want to know the best part about this workout?

You’re actually getting TWO.

I’m going to be building you a routine based on more information straight from Stone Cold Steve Austin’s CURRENT regime…AND, I’ll also be sharing the workout he shared back in 1998 with an exclusive magazine interview at the time.

Sounds like fun, right?

Being that I’ll be sharing the precise workout from 1998 later on, let’s continue with this section by talking about research that helps us build out his CURRENT regime.

Some sources say that Austin is currently training heavy and intense four days a week while taking three days off to leave ample time to rest and recover, especially with his growing age.

There was a sample routine on one of the sources, but judging by the images I could find online (and on Austin’s Instagram account; which I’ll share more from in a minute), the volume of the 3 or so exercises a day within the routine were not nearly enough volume to make up to be what Stone Cold is doing.

The Texas Rattlesnake shared a post on Instagram saying:

“I haven’t seriously trained legs in the last 20 years. In 2012 I had ACL/PCL replacement surgery in my left knee. In my right knee I am still going with no PCL. About a year ago @marksmellybellsent me some knee sleeves from @thesupertraininggym. He said to give them a try.

I started squatting again about 5 weeks ago. The sleeves give me support, confidence, keep my knees warm, and give me a little spring out of the bottom. In this video I am squatting 285lbs. Light weight for many men and women. By 2020 my goal is to squat 500lbs.

To the wannabe judges out there, I am not in a powerlifting contest. The squats are not parallel or deeper. I am in my gym with a bar on my back. I have always loved training legs and the squat, in particular.

Bottom Line-It’s good to be under the bar again.
Thank you, Mark.”

The video, if you didn’t read above, is of Austin squatting 285.

And, if you missed the important part: Austin’s goal is to squat 500 by 2020!

You can see more of that post here.

Another source, who agrees on Austin’s intense workout consists of four training days, also tells us that he revolves those four days around the four major compound lifts: Shrugs, Bench Press, Deadlift, and Overhead Press!

So, expect to see those, and some other heavy compounds in there as well.

And, when you get to the 1998 version of Austin’s workout you’ll see that not THAT much has changed!

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Stone Cold Steve Austin Workout Routine

Training Volume:

4 Days Per Week

Explanation:

Stone Cold Steve Austin’s current workout routine isn’t THAT much different than his workout from 1998. He’s still revolving his workout around the main compound lifts but he’s stepping up the volume and he isn’t adding the cardio that he used to do in order to get more ring ready.

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.

Stone Cold Steve Austin Workout: Sample Workout Routine Schedule

Monday: Back Squat, Calves and Legs

Tuesday: Bench Press, Chest and Triceps

Wednesday: Rest Day

Thursday: Back, Rows and Biceps

Friday: Overhead Press, Traps and Shoulders

Saturday: Rest Day

Sunday: Rest Day

Stone Cold Steve Austin Workout: Back Squat, Calves and Legs

Warm Up:

10 Minute Incline Walk

Compound Lift:

Back Squats

5×12,10,5,5,5

Accessory:

Seated Calf Raises

4×12

Hamstring Curls

4×12

Straight Leg Deadlifts

4×12

Quad Extensions

4×12

Bulgarian Split Squats

4×10 each leg

Stone Cold Steve Austin Workout: Bench Press, Chest and Triceps

Warm Up:

10 Minute Incline Walk

Compound Lift:

Bench Press

5×12,10,5,5,5

Accessory:

Skull Crushers

4×12

Incline Bench Press

4×12

Overhead Tricep Extension

4×12

Cable Flyes

4×12

Weighted Dips

4×12

Stone Cold Steve Austin Workout: Back, Rows and Biceps

Warm Up:

10 Minute Incline Walk

Compound Lift:

Barbell Rows

5×12,10,5,5,5

Accessory:

Preacher Curls

4×12

Wide Grip Lateral Pulldowns

4×12

Close Grip Cable Rows

4×12

Alternating Hammer Curls w/ DBs

4×12

Weighted Chin Ups

4×12

Stone Cold Steve Austin Workout: Overhead Press, Traps and Shoulders

Warm Up:

10 Minute Incline Walk

Compound Lift:

Overhead Press

5×12,10,5,5,5

Accessory:

Barbell Shrugs

4×12

Upright Rows

4×12

Power Cleans

4×12

Dumbbell or Machine Shrugs

4×12

Cable Face Pulls

4×12

Stone Cold Steve Austin
1998 Workout Routine

Training Volume:

4 days per week

Explanation:

Always 6-8 reps, rarely beyond failure or lower than 6 through risk of injury. A few sets of 10 to warm-up.

He said for him lifting was just a release, and he’d been lifting weights since he was a child and couldn’t imagine life without lifting. It also assisted power moves in wrestling. He still drunk his Guinness’s and Budweiser’s because he wasn’t into bodybuilding, and did cardio to assist his wrestling schedule.

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.

Steve Austin 1998 Workout Day One: Squats

Squat – 5 or 6 sets

Straight-legged deadlift – 2 sets

Barbell shrugs – 2 sets

Dumbell shrugs – 2 sets

Steve Austin 1998 Workout Day Two: Bench Press

Bench – 3 or 4 sets

Incline bench – 2 sets

30 mins cardio

Steve Austin 1998 Workout Day Three: Barbell Rows

Barbell rows – 2 sets

Dumbell rows – 2 sets

Barbell shrugs – 2 sets

Dumbell shrugs – 2 sets

30 mins cardio

Steve Austin 1998 Workout Day Four: Barbell Press

Barbell press – 2 sets

Dumbell press – 2 sets

Close-grip bench – 2 sets

30 mins cardio

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