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The Celtic Warrior Workout Routine

Here's how WWE's Sheamus builds posterior chain strength and all-around explosiveness.

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  • 5 Days

  • 17

  • Yes

The Celtic Warrior Workout Routine
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The Celtic Warrior Workout Routine
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There might not be too much corned beef and cabbage in Sheamus’ diet, but a prouder Irishman is hard to find. Among his many skills, Sheamus is a native Gaelic speaker, something that is increasingly rare among Irish people. Like any WWE Superstar worthy of the name, Sheamus is armed with some unique super moves, and it takes a combination of power and agility to execute a Brogue Kick or a High Cross.

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Rob MacIntyre, the WWE’s strength and conditioning consultant, designed the Celtic Warrior Workout to add posterior chain strength, build all-around explosive power and athleticism, and enhance muscle growth so that Sheamus doesn’t just perform like a warrior, but looks like one as well. This routine represents a four-week period of Sheamus’ training, divided into upper- and lower-body days. Under ideal conditions, Sheamus trains five times a week, hitting his lower body three times, his upper body twice, then reversing the split in the following week.

However, Sheamus travels 280 days a year, and his workout time is often victim to flight delays. When he can’t predict his next trip to the gym, the massive Irishman has been known to blow through the whole workout as one murderous total-body affair. Until you’re in a similar situation, we recommend sticking with the split as is. Set the weights as heavy as you can manage for the number of reps provided. Rest as needed where noted by an asterisk and as briefly as possible everywhere else.

Routine

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Lower Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 17

Front Squat

Equipment
Sets
4
Reps
3
Rest
as needed
Exercise 2 of 17

Sumo Deadlift

Equipment
Barbell
Sets
2
Reps
3-5
Rest
as needed
Exercise 3 of 17

Glute-Ham Raise

Equipment
Sets
4
Reps
8-10
Rest
as needed
Exercise 4 of 17

Walking Barbell Lunge

Equipment
Barbell
Sets
3
Reps
10
Rest
as needed
Exercise 5 of 17

Back Squat

Equipment
Barbell, Squat Rack
Sets
1
Reps
20
Rest
as needed

Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 17

Plank

Equipment
Sets
3
Reps
60 sec
Rest
--

Upper Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 17

Barbell Push Press

Equipment
Barbell
Sets
3
Reps
5
Rest
as needed
*Grasp barbell at collarbone. Stand with feet slightly wider than shoulder width. Bend knees then immediately straighten using momentum to thrust barbell overhead.
Exercise 10 of 17

Incline 1¼ Barbell Bench

Equipment
Sets
3
Reps
8-10
Rest
as needed
*Lower bar to your chest, press up one-quarter of the way, lover bar again then press to a full lockout (like a pump fake). Repeat.
Exercise 12 of 17

Chinup

Equipment
Pullup Bar
Sets
3
Reps
to failure
Rest
as needed
Exercise 15 of 17

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
10
Rest
--
Equipment
Barbell, Bench
Sets
3
Reps
10
Rest
as needed
Exercise 17 of 17

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
8
Rest
as needed
Exercise 18 of 17

Dumbbell Preacher Curl

Equipment
Sets
3
Reps
10
Rest
--
Exercise 19 of 17

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
12
Rest
as needed
Exercise 20 of 17

Farmer’s Walk

Equipment
Dumbbells
Sets
1
Reps
1 (max weight)
Rest
--
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