Last updated on March 7th, 2022 at 07:08 am

Our Professional Wrestler Workouts section has been a hot spot within our Workout Database, so we’re going to keep them coming as we have the research to be able to do so.

Danielson is actually going to be our twentieth wrestler joining that mini-database, and he’s one that has been requested a handful of times.

We’re going to break down pieces of his nutrition and then go into a deep dive for his training ,using multiple different sources to touch on each of them (and pull out any different training styles that he has utilized throughout the years if possible).

Training adaptation is something we’re used to among celebrities we’ve researched here at SHJ, and I’ve actually researched well over 300 celebrities, athletes and the world’s top performers to learn that adaptation is something that is quote normal among their workouts and diets – and I’ve wrote all about it in my book Superhuman Secrets.

Bryan Danielson Stats:

Real Name: Bryan Danielson

Height: 5’10

Weight: (approximate) 200 lbs.

Age: 40 years old

Danielson is actually not that tall compared to our other celebrities here at SHJ, but he’s definitely not short either.

And he has been cutting weight so the 200 is a rough estimate where it could be between 185-210.

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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Bryan Danielson Diet and Nutrition

In an interview with Barstool Danielson explained his nutrition in a fun way (at least fun to some people).

Here’s what he had to say:

“As I tend towards a vegan diet and people say all sorts of things about a vegan diet, I find it really fascinating that nobody really brings this up; if you eat an apple — people say, ‘Oh, you kill plants.’ No, I don’t really kill plants. When I eat an apple, the tree doesn’t die. Essentially, I’m eating the tree’s sperm. I’m eating the sperm. It’s tree semen. That’s how they reproduce other trees. Most fruits are semen. Real fruits are semen because they contain the seed inside of them. In theory, that has to be planted into the ground for another tree to grow,” he said.

And in an interview with Sports Illustrated Danielson tells them why he went vegan to begin with in 2009:

Bryan, 32, went vegan in 2009 after suffering three staff infections over the course of a year. “My immune system is really weak and the idea was that meats take more energy for my body to process,” he says, “so if you stop eating meat then you have more energy to fight of bacteria.”

Danielson has often been quoted stating:

 “We all have different [considerations]. Everybody has their own deal. Some people are allergic to strawberries, some people can’t have milk,” he says. “To me, we all just have to find what works for us.”

And to finish off his dietary section we can add him to the list of our intermittent fasters as in an interview with Muscle and Fitness he says:

“What I do really focus on is nutrient density,” says the grappler, explaining that he has undertaken tests to find out which foods work best for him. “For me, sweet potato, arugula, and oats are super-food for me.” The wrestling great has also found that intermittent fasting works well for him, with one of the added benefits being better quality sleep.

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 what the Top Diets Among Celebrities actually are?  Check it out.

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Bryan Danielson Workout Routine Research

If we jump back into the interview Danielson did with Muscle and Fitness we can learn a bit more about his current training regime.

Here’s what he had to say about his cardio:

“I’m very lucky in the sense that cardio has always been one of my strengths,” he says. “It’s always been very difficult for me to put on muscle but cardio vascularly, I never get tired. I can recall twice in my entire career in which I was tired [laughs]. And both of those are because I put on too much muscle. One example was in 2003 when I got up to 210-pounds and I looked great, but I did a 40-minute match with Paul London, it was two-out-of-three falls, and 30 minutes in I was like, ‘My legs are tired! What is this?’”

From there they go on to say:

Leading into the 60-minute match, Danielson undertook two workout sessions per day, where the first sessions was comprised of HIIT-style weight training, and then later in the day he would do 60 minutes of steady-state cardio. “If you feel like you’re out of shape wrestling, and you want to get in shape wrestling, I feel like burpees are one of the fastest ways to do it. Because they engage a lot of what you use while wrestling,” he adds.

And in an interview with 411Mania Danielson really dives into even more.

Here’s what he tells them:

“My training never really changes, other than changes to make sure your body doesn’t adapt to a single thing. I didn’t do anything special. I’ve never had an issue getting tired in matches. I also live at high altitude (Lake Tahoe, NV), so it makes breathing easier at low altitude, it’s almost like a breeze. I’m also very, very active. Today I’ve already done a 90 minute workout with weights, I’ll likely do some Ju-Jitsu, and then some kickboxing. I do this several times a week. Doing all of those things keep you in good condition naturally. If you have to worry about your conditioning, you already have one worry before you go out there, and I want to have as few worries as possible.”

I’ll be sharing some mixed martial arts resources for you guys to utilize, but we’ll also be building this one around weight training, HIIT style circuit weight training, and more.

For that I have gone to some videos that Danielson has shared of the course of time on some of his social media platforms and pulling some of the exercises he has shown himself utilizing.

Some of this is olympic lifting, but Danielson has also trained his training style a bit, as I mentioned at the start of this article.

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Bryan Danielson Workout Routine

Training Volume:

4+ days per week

Explanation:

For this one I’m going to provide researches for extra endurance training, parkour, mixed martial arts and even HIIT (which you can utilize as bonus training considering Danielson is also getting a killer workout and training when he trains to be in the ring), but the basis of this workout is going to revolve around the 60-90 minute weight training Danielson has mentioned doing in multiple interviews. I’ll also give you one Danielson Circuit Test to test your skills with once per week, biweekly, or even monthly.

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

Bryan Danielson Workout Routine: Sample Schedule

Monday: Chest and Triceps

Tuesday: Legs, Calves and Core

Wednesday: Danielson Circuit Test

Thursday: Shoulders, Traps and Core

Friday: Back and Biceps

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Bryan Danielson Workout Routine: Chest and Triceps

Warm Up: 

10 Minute Incline Walk

(Optional 20-30 Minute Endurance Work)

Workout: 

Bench Press

4×15, 12, 10, 8

Reverse Grip Cable Pushdowns

3×12, 10, 8

Hammer Strength Decline Press

3×10

Seated Dumbbell Overhead Press

3×10

Seated Dip

3×12, 10, 8

Cable Chest Flys

3×10

Bryan Danielson Workout Routine: Legs, Calves and Core

Warm Up: 

10 Minute Incline Walk

(Optional 20-30 Minute Endurance Work)

Workout: 

Back Squat

4×15, 12, 10, 8

Leg Press

3×12, 10, 8

Hamstring Curls

3×10

Quad Extensions

3×10

Cable Crunches

3×20, 15, 12

Hanging Leg Raises

3×20

Bryan Danielson Workout: Danielson Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Danielson Circuit Test: Complete 2 Rounds for Time

Run 800M

150 Squats

100 Push Ups

75 Pull Ups

Bryan Danielson Workout Routine: Shoulders, Traps and Core

Warm Up: 

10 Minute Incline Walk

(Optional 20-30 Minute Endurance Work)

Workout: 

Overhead Press

4×15, 12, 10, 8

Barbell Shrugs

3×12, 10, 8

Hang Cleans

3×10

Shoulder Front Raises

3×10

Weighted Sit Ups

3×20, 15, 12

Russian Twists with KB

3×20

Bryan Danielson Workout Routine: Back and Biceps

Warm Up: 

10 Minute Incline Walk

(Optional 20-30 Minute Endurance Work)

Workout: 

Deadlift

4×15, 12, 10, 8

EZ Bar Curls

3×12, 10, 8

Bent Over Barbell Rows

3×10

Cable Rows

3×10

Wide Grip Pull Ups

3×10-15

Preacher Curls

3×10

Bryan Danielson Workout Routine: Bonus Training Resources

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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