Last updated on March 22nd, 2021 at 09:22 am

Rick Gonzalez’s workout and diet is going to be another addition to the huge amount of CW Stars we’ve seen on the site.

It’s to the point where they may as well have their own category in the workout database.

I mean we literally even have our Hollywood Secrets Boot Camp Program based around CW Stars….

When Gonzalez first appeared in Arrow you may have been like me and been like “Hey! I know him from Coach Carter!”, but he’s also been in some other roles like Old School, Reaper and a handful of gigs in smaller TV shows prior to hitting his gig as Wild Dog!

And while Stephen Amell’s workout and other stars from the CW might come in a little more popular, there’s no denying that Gonzalez came in ready to live up to the Arrowverse physique!

Rick Gonzalez Stats:

Height: 5’8

Weight: (approximate) 160 lbs.

Age: 40 years old

Gonzalez is actually one of the shorter male celebs we’ve seen at SHJ.

Falling into the lowest category; and standing right in there with me.

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.

Take the SHJ Program Quiz!
Take The SHJ Program Quiz and find the perfect program for YOU.

Rick Gonzalez Diet and Nutrition

Rick Gonzalez really toned up for his role as Wild Dog.

But, the impressive part about it is that he actually also looks more bulky.

When you take a look at his training style (which we will in a bit) it makes it fairly obvious that for the majority of his transformation he was in a caloric surplus (looking to tack on mass); but what probably was a very slight one in order to stay lean while doing it and look to make it as “clean” as possible.

In interviews with Gonzalez he doesn’t really put much emphasis on his diet, but he does consistently share bits and pieces from his workouts on his social.

That leads us to believe that not only eating intuitive, but also pretty strict when it comes time to tone up.

As we read from his Instagram re-post above, he says:

This photo is from August of last year.  SMDH! And I got the nerve to be eating pancakes right now.  I fell off. I’m back in the gym though.  Who’s with me?

Okay, so when it comes time to getting cut up like he is in that picture, we’re going to assume pancakes are off the menu.

And after scrolling through his Instagram some more I was able to not only find tons of videos and images that’ll help us build out his workout, but also enough information to say that it seems when it’s time to cut he opts for a high protein diet, while still leaving some room for the intuitive side of things.

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.

Take the SHJ Free Workout Placement Quiz
Take The Free Workout Placement Quiz and find the best free workout for you.

Rick Gonzalez Workout Routine Research

Rick Gonzalez’s workout routine is a lot of fun.

He hits the gym a lot and lifts the weights, but he also likes to switch it up as well.

This is definitely something we see from a lot of our celebrities, and it’s the reason our Academy revolves around diversifying our programming and allowing you to plug and play in order to adapt at times.

Before I get into some more of the research I did going through Gonzalez’s social media, I’ll share some information from an interview with Collider when he was first becoming Wild Dog.

This is actually towards the end of the interview, but is the most relevant to what we’re working with:

What have you most enjoyed about the stunts, the fighting and the action sequences you’re getting to do, and what have been the biggest challenges in pulling those scenes off?

GONZALEZ: I’m 37 years old, and I take how I was in my 20s for granted. I’ve been acting for a really long time and, in my 20s, doing certain stunts was so easy. I look back on it now and I’m like, “If only!” So now, playing Wild Dog is pretty demanding and there are moments where I have to pick up certain things fairly quickly, but I’ve always been excited to do this type of stuff and to bring physicality to characters. For me, it was always important that, the more the audience can see the actor do most of what they’re doing, the more believable it is. That also speaks to seeing someone like Stephen Amell playing Green Arrow and physically showing us the prowess, so that we can see him actually do these things. That makes us fall in love with the character more and really believe the circumstances more. That suspending of disbelief is so important for the character.

And he finishes off with:

And I feel like it’s the same for me. I want people to see Wild Dog do as much as he can, on screen. That way, you can see his physicality and his abilities come to life. This is a character who’s ex-military and who has a strong skill set, in terms of his military background, and his ability to do hand-to-hand combat and hold military grade weapons. He’s a very aggressive character who knows what he’s doing, but if we measure him against the Green Arrow, he has a lot to learn. Green Arrow is probably one of the greatest fighters on the planet, in that world, so he’s being taught by the best. Now, he’s going to be able to upgrade himself, so that’s something that we’ll see, and that’s important. I’m having a great time, and I’m going all out with this guy.

Not only was I able to find re-posts of Gonzalez’s stories (from past Instagram shares), but adding that on top of what he actually shares to his feed leaves us with well over a dozen different movements to work with.

We’re talking about landmine squats, hanging leg raises, power cleans, and more.

So get ready, because Rick Gonzalez’s workout is going to make you step it up a notch.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Rick Gonzalez Workout Routine

Training Volume:

5 days per week

Explanation:

We’re going to be in the gym 5 days per week.  We’ll be doing a 4 day split around our main compound lifts, and then also leaving a day to work on accessory work, extra cardio to burn the fat and stay toned during our bulk, and also some calisthenics.

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.

Rick Gonzalez Workout: Sample Workout Routine Schedule

Monday: Bench Press, Chest, Triceps and Cardio

Tuesday: Deadlift, Back, Biceps and Cardio

Wednesday: Full Body, Cardio, and Accessory Work

Thursday: Overhead Press, Shoulders, Traps and Cardio

Friday: Back Squats, Legs, Calves, and Cardio

Saturday: Rest Day

Sunday: Rest Day

Rick Gonzalez Workout: Bench Press, Chest, Triceps and Cardio

Warm Up:

10 Minute Incline Walk

Compound:

Bench Press

4×10,8,5,5

Workout:

Incline Dumbbell Press

3×10

Reverse Grip Cable Pushdowns

3×10

Skull Crushers

3×10

Chest Flyes (Cable or DB)

3×10

Weighted Dips

4xFailure

Machine (or Hammer Strength) Chest Press Blowout

3xFailure

Cardio:

20 Minutes Jog, Elliptical or StairMaster

Rick Gonzalez Workout: Deadlift, Back, Biceps and Cardio

Warm Up:

10 Minute Incline Walk

Compound:

Deadlift

4×10,8,5,5

Workout:

Wide Grip Lateral Pulldown

3×10

Landmine Rows

3×10

Back Cable Crossovers

3×10

Standing Bicep Curls w/ EZ Bar

3×10

Wide Push Ups

4xFailure

Hammer Curls

3×12

Cardio:

20 Minutes Jog, Elliptical or StairMaster

Rick Gonzalez Workout: Full Body, Cardio, and Accessory Work

Warm Up:

10 Minute Incline Walk

Workout:

Dumbbell Thrusters

3×10

Chin Ups

3×10

Dips

3×10

Single Arm DB Snatches

3×10 each arm

Burpees

4×10

Cardio:

45-60 Minutes of Varied Cardio

Rick Gonzalez Workout: Overhead Press, Shoulders, Traps and Cardio

Warm Up:

10 Minute Incline Walk

Compound:

Overhead Press

4×10,8,5,5

Workout:

Light Power Cleans w/ EZ Bar

3×10

Heavy KB Upright Rows

3×10

Kettlebell Swings

3×10

Seated Light Arnold Press

3×10

Barbell Shrugs

4×15

Face Pulls

3×12

Cardio:

20 Minutes Jog, Elliptical or StairMaster

Rick Gonzalez Workout: Back Squat, Legs, Calves and Cardio

Warm Up:

10 Minute Incline Walk

Compound:

Back Squats

4×10,8,5,5

Workout:

KB Heavy Deadlift

3×10

Hamstring Curls

3×10

Weighted Lunges

3×10

Seated Calf Machine

3×10

Leg Press

3×12

Quad Extensions

3×10

Cardio:

20 Minutes Jog, Elliptical or StairMaster

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.