The legendary Herschel Walker workout routine is a high-volume, bodyweight-only fitness program that built one of the most impressive physiques in sports history. In fact, Walker famously performed thousands of push-ups, sit-ups, and other exercises every single day—without ever lifting weights.
If you want to get strong, shredded, and athletic using just your bodyweight, understanding the Herschel Walker workout routine is essential. This article covers his exact daily exercises, core principles, updated details from recent interviews, and how you can adapt this routine for your own fitness goals.
What Is the Herschel Walker Workout Routine?
The Herschel Walker workout routine is a daily, no-rest, bodyweight training plan focusing on push-ups, sit-ups, sprints, pull-ups, and martial arts movements. Walker’s philosophy is about relentless consistency, high volume, and athletic variety.
- 2,000–3,500 push-ups daily
- 2,000–3,000 sit-ups daily
- High-rep pull-ups, squats, and dips
- Sprints, martial arts, and functional drills
- No gym equipment or weights required
- No scheduled rest days—training happens every day
Walker credits this routine for his powerful football career and ongoing athleticism. Source: Art of Manliness, 2024
Full Breakdown: Daily Herschel Walker Workout Routine
Push-Ups: The Foundation of Walker’s Physique
Herschel Walker starts every morning with push-ups—sometimes over 3,000 per day. He uses a mix of variations, including:
- Standard push-ups
- Diamond push-ups
- Decline push-ups
- One-arm push-ups
- Clapping push-ups
- Handstand push-ups
Example routine for beginners:
- 10 sets of 20 push-ups (rest 30 seconds between sets)
For advanced:
- 100 sets of 30 push-ups (aim for 3,000+ total)
This volume builds chest, shoulders, triceps, and core strength—without any equipment.
Read more: Fitness Volt’s summary of Walker’s bodyweight push-up methods.
Sit-Ups and Core: Thousands of Daily Reps
Walker also performs massive volumes of sit-ups and core work, including:
- Standard sit-ups
- Crunches
- Side crunches
- Leg raises
- Russian twists
Typical day: 3,000 sit-ups or core movements
Beginner tip: Start with 5 sets of 25 sit-ups, increase by 5 reps per set each week.
Pull-Ups, Squats, and Dips: High Reps for All-Around Strength
Walker includes pull-ups and chin-ups (up to 1,500 daily in his peak) using various grips:
- Overhand, underhand, neutral grip
- One-arm, weighted, behind-the-neck variations
He also does:
- Air squats (up to 1,000 reps)
- Lunges
- Triceps dips
Sample circuit:
- 5 sets of 10 pull-ups
- 10 sets of 20 air squats
- 5 sets of 15 dips
No gym needed—just a pull-up bar or sturdy surface.
Sprinting and Conditioning
Walker believes sprinting is crucial for speed, power, and cardiovascular fitness. He recommends:
- Hill sprints
- 40-yard dash repeats
- Resistance sprints (with vests or tires)
Fun fact: Even at age 60, Walker claims to run the 40-yard dash in under 4.4 seconds! Source, 2024
Martial Arts and Functional Drills
Walker is a fifth-degree black belt in taekwondo and often includes:
- Martial arts katas
- Shadowboxing
- Rope climbing
- Monkey bars
- Jumping rope
- Plyometrics and explosive drills
These movements build balance, coordination, and full-body power.
Can You Do the Herschel Walker Workout Routine?
Absolutely—but it’s best to start slow and gradually increase volume. Walker began with just a few sets a day as a child and built up over decades. Beginners should focus on quality reps and form, not just total numbers.
Sample Beginner Walker-Inspired Routine
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Push-ups | 5 x 20 | 30 sec |
| Sit-ups | 5 x 25 | 30 sec |
| Pull-ups | 3 x 5 (or negatives) | 60 sec |
| Air Squats | 5 x 25 | 30 sec |
| Sprints | 5 x 50 meters | 60 sec |
The Herschel Walker Diet: Simple and Unconventional
Walker famously eats only one meal per day—usually dinner, often consisting of soup, bread, and salad. He avoids junk food, sugar, and fried foods. While this works for him, most people will do best with more frequent meals and balanced nutrition.
Learn more about Walker’s diet on Men’s Health.
Pros and Cons of the Herschel Walker Workout Routine
Pros:
- No gym required—just bodyweight exercises
- Builds strength, endurance, and athleticism
- Simple and accessible anywhere
- Encourages daily consistency and discipline
Cons:
- Extremely high volume is not realistic for most people
- Risk of overtraining if not careful
- Limited upper-body pulling unless you have a pull-up bar
- May not provide enough resistance for maximal strength gains
Frequently Asked Questions
Is Herschel Walker’s workout routine safe?
It can be safe if you gradually increase volume and listen to your body. Beginners should start with lower reps and focus on form.
Do I have to do thousands of reps like Walker?
No! The key lesson is consistency and intensity—find a volume you can sustain, then build up as you get stronger.
Has Walker’s routine changed recently?
He still trains daily with a bodyweight focus and incorporates martial arts, even into his 60s Source: Men’s Health, 2024.
Conclusion: Should You Try the Herschel Walker Workout Routine?
If you want to build strength, athleticism, and discipline without a gym, the Herschel Walker workout routine is a proven, bodyweight-only plan that anyone can try. Start small, stay consistent, and increase your reps over time. Remember—Walker’s real secret is relentless daily effort!