Ross Edgley Workout Routine

It wouldn’t be an exaggeration to say that Ross Edgley is the epitome of athletic excellence in the current times. Not only does he have a strong and muscular physique, but he has also been an excellent swimmer. Well, his athletic performance is something that he has inherited. Born to a tennis coach father and sprinter mother, Edgley already had the genetic makeup which most of us yearn to have.

Despite his elite-level genetics, he always ensured to train his butt off. In his early years, he used to play water polo for England. Then he realized that his physique lacked strength and size. He relied on conventional weightlifting exercises to train those aspects and soon became a prominent figure of strength in the field of Sports Science.

In this post, we will be throwing light on Ross Edgley‘s workout routine. We are sure it will unleash the adventurer in you.

Ross Edgley’s Workout Principles

Ross Edgley Workout
Ross Edgley in an Instagram Photo (Ross Edgley / Instagram)
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Ross Edgley’s workout program involves performing a variety of exercising disciplines. It is not only confined to lifting heavy weights or running for several minutes on the treadmill. Instead, it focuses on developing different aspects of a physique.

So if you are someone who is looking out for an all-in-one kind of workout program, Ross Edgley’s workout plan would cater to your requirements pretty well. It will allow you to boost your strength and muscle gains, enhance your endurance and stamina, as well as get you a physique that you aspire to have.

In a nutshell, it can be said that Ross Edgley has always promoted a holistic approach towards fitness and his workout routine exudes the same. It focuses on the overall athletic development of one’s physique.

Ross Edgley’s Workout Schedule

Ross Edgley's Workout
Ross Edgley in an Instagram Photo (Ross Edgley / Instagram)

Ross Edgley workouts for 5-days a week. Weight training forms an important part of Ross Edgley’s training routine and he hits each of his muscle groups once a week. Given below is his weekly weight training workout split:-

  • Monday- Legs and Calves
  • Tuesday- Arms and Abs
  • Wednesday- Rest
  • Thursday- Shoulders
  • Friday- Back
  • Saturday- Chest, and Triceps
  • Sunday- Rest

Ross Edgley’s Workout Routine

Ross Edgley’s workout routine relies on adaptive training protocol. Edgley has always been adaptive with his workout routine. He doesn’t follow a set workout plan for a longer period of time. Instead, he keeps on switching it up from time to time to train different aspects of his physique.

Ross Edgley has trained his physique to an extent that makes him a full-fledged athlete. Whenever he hits the gym, he makes sure to incorporate a variety of training protocols in his workout routine. He likes to target his muscles with training methods like the German Volume Training (GVT) and the old-school 5×5 workout routine. At times he also resorts to occlusion (blood flow restriction) training for targeting his smaller muscle groups like biceps and triceps.

Ross Edgley prefers to perform Olympic weightlifting movements for the purpose of strength building. He incorporates movements like snatch, and clean and press into his exercise routine. These movements also work on his biomechanics and the overall mobility of his joints. He takes longer rest periods in between his sets when he is working out for strength gains.

The following table will give you a descriptive overview of Ross Edgley’s training routine:-

Ross Edgley Workout Routine

Ross Edgley Workout Routine


Sets x Reps

Monday- Legs and Calves


4 x 8

Front Squats

5 x 5


4 x 20

Calf Raises

5 x 10

Tuesday- Arms and Abs

Seated or Standing Barbell Curls

5 x 10

Hammer Curls

5 x 10

Weighted Dips

5 x 10

Cable or Band Paloff Holds

3 x 1 minute

Weighted Leg Raises

5 x 10

Wednesday- Rest

Thursday- Shoulders

Clean and Press

4 x 8

Shoulder Press

5 x 5

Side Delt Lateral Raise

5 x 10

Front Delt Raises

5 x 10

Friday- Back


4 x 8


5 x 3


5 x 5

Single Bent-Over Row

5 x 10

Saturday- Chest, and Triceps

Bench Press

5 x 5

Dumbbell Fly

5 x 5

Close Grip Bench Press

5 x 10

Tricep Pushdowns

10 x 10

Sunday- Rest

You must have noticed from the above-mentioned table that sets and reps of Ross’exercise routine vary a lot in between the exercises. For some of the exercises, he follows a 5×5 training approach whereas for other exercises he increases the number of reps. This allows him to train in a manner that promotes both strength and hypertrophy gains.

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Here are some other important points from Ross Edgley’s training routine that makes it unique:-

Be Creative with Your Workouts

Many of us tend to skip our workouts in the absence of a gymnasium. But that is not the case with Edgley. At times, when he doesn’t have access to a gymnasium, he resorts to performing bodyweight movements. For instance, if he has a tree branch around him, he simply throws his gymnastic rings over it and performs a variety of movements with the setup. His consistency towards training has rewarded him with the physique he is known for.

Incorporate New Training Methods

Ross Edgley follows a mixed workout routine. He also advises the same to those who want to attain a physique like him. He claims that relying only on a particular style of training is insufficient to train the body holistically. Hence, one should keep on incorporating new training methods into one’s workout routine.

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Final Words

‘There are only plateaus, and you must not stay there, you must go beyond them.”

The above-mentioned quote has been said by Bruce Lee and Edgley ensures to follow it religiously. It pretty much gets exhibited from his training program. Edgley always likes to keep challenging his physical limits by subjecting his body to newer challenges. Sometimes it’s about getting stronger than before while at other times he focuses on improving his overall athleticism.

If you want to attain a physique like Ross Edgley, this post will guide you a lot in getting started. Don’t fall into the temptation of exercising too much. Instead of providing you with desirable results, it will wear you out in no time. You just need to be patient and consistent with following Ross Edgley’s workout routine. Over time you will surely notice drastic improvements in your body’s overall athletic performance.