Become a Beast With D.K. Metcalf’s NFL Combine Workout Routine

DK Metcalf Kino Workout

Football season might be a few months off, and with it will come tons of amazing physiques. However, one particular player has been turning heads since the beginning of this year…and he hasn’t played a down of football in the NFL yet!

D.K. Metcalf, the newest wide receiver for the Seattle Seahawks, is a walking cyborg. He was recently drafted as the 64th overall pick in the second round of the 2019 NFL Draft. I mean, just looking at this guy makes you feel like you’ve been struck by a freight train.

He’s not one to mess around with. Instantly, Metcalf’s physique stands out even among other NFL athletes, especially wide receivers.

He is both enormous and chiseled; his broad chest looks as though it could plunge through any linebacker!

D.K. Metcalf played college football at Ole Miss and put up some impressive numbers on a multitude of teams throughout his college career. (You can find his career highlights from Ole Miss here.)

After reviewing his film, you can see why his physique plays a critical role in his performance on the field. When you have prolific strength, size and muscle, you turn into an explosive beast ready to bulldoze through any nemesis that tries to tame you.

How Big is D.K. Metcalf?

D.K. Metcalf is a physical marvel. He stands at an imposing 6 feet 3 inches tall and weighs a hefty 228 pounds. What’s more, the NFL Combine measured him in at just 1.6 percent body fat (which has to be a miscalculation; this low body fat percentage is unsustainable…and truthfully, he would be near death if this were the real case). In truth, he probably clocks in somewhere around 4 or 5 percent body fat.

As you can imagine, this created quite a frenzy in the NFL realm. Anything below 5 percent body fat for men is scarily unhealthy, seeing as 2-5 percent is essential in order for our bodies to perform optimally.

Nevertheless, Metcalf’s physique is compelling. This dude is monstrously big, yet immensely explosive.

At the NFL Combine, D.K. Metcalf:

  • Ran a 4.33 forty-yard dash
  • Hit 225 pounds on the bench press for 27 reps
  • Had a vertical jump of 40.5 inches


It’s a no-brainer why he was drafted so early in the NFL Draft. These stats are staggering! To be that big and that explosive is inhuman.

d.k. metcalf characteristics

Let me tell ya’, I wouldn’t wanna be anywhere near the opposite end of the field of that monster!

Key Characteristics of D.K. Metcalf’s Physique

The first thing that pops out when gaping at D.K. Metcalf’s physique is the combination of his size and definition. He has sparked a lot of glamour around his build. Metcalf’s chest and shoulders are titanic. That explains him treating 225 pounds on the bench press like a toothpick.

This body type is what the Superhero Bulking Program exhorts.

A crisp look with size, strength and muscle proportion; the absolute superhero physique — big shoulders, a wide chest and solid arm development.

The Superhero Bulking Program is the highest level of muscle development, and the final stage of your muscle building process. Combining this with intermittent fasting will give you lethal results. Intermittent fasting will lower your body fat gracefully, while the training will blow your muscles up to superhero levels of proportion.

The key to D.K. Metcalf’s definition resides in his abnormally low body fat. It may not be obtainable to get quite as low as him, but low body fat is what makes the muscle show. Anything between 8-12 percent body fat is terrific for men.

Also, a big reason for his size is hitting the right exercises in the gym. The shoulder press and bench press will give you a semblance of Metcalf’s swollen shoulders and obtrusive chest.

The D.K. Metcalf NFL Combine Workout Routine

d.k. metcalf combine

Now, this is not the identical workout routine that D.K. Metcalf used to prepare for the NFL Combine, but Kinobody has helped thousands of Kino Warriors achieve this dumbfounding physique via reverse pyramid training on a few key movements, along with intermittent fasting.

The D.K. Metcalf protocol is part of the Superhero Bulking Program. This plan lasers in on warriors who already have a firm background in training. (It is by no means a novice program.)

Kinobody recommends to go through the Greek God Program first, then transition into the Superhero Bulking Program. This will build you a strong foundation before hopping into the fierce workouts of the Superhero Bulking Program.

Through the Greek God Program, you’ll develop the athleticism and explosiveness of D.K. Metcalf’s NFL Combine results. The Superhero Bulking Program is where you will build the “photoshoot” body and add several layers of muscle mass on top of your well-built, athletic body.

In a nutshell, the Greek God Program builds strength and dense muscle, and the Superhero Bulking Program creates a more aesthetic, filled-out physique.

Workout Routine Continued

The Superhero Bulking Program is geared towards adding that extra layer of natural muscle.

You’ll go through phases. First, you’ll hone in on building the chest and back. You’re still hitting the other muscle groups, but they’re not the focus. The goal here is to maintain the size in your shoulders, arms and legs while bulking up your chest and back.

Next, you’ll highlight shoulder hypertrophy (a.k.a. size); I love this phase because the shoulders are what separates the heroes from the sidekicks. After assessing superheroes, you’ll notice every one of them has daunting shoulders.

Then, you’ll target the arms and make them swole.

Lastly, you’ll work on bringing everything together and add more volume to your training overall.

The standing barbell press and flat barbell bench press, combined with intermittent fasting, will give you the same dimensions and definition as Metcalf.

With these two exercises, you’ll be sure to make your deltoids and chest stand out as Metcalf did in his highlight reel. These two exercises, along with others and a blueprint to intermittent fasting, are included in the Superhero Bulking Program.

D.K. Metcalf’s Training Schedule

  • Monday: Workout A
  • Wednesday: Workout B
  • Friday: Workout C

To build the body of a pro athlete, you need to give yourself plenty of time to recover. Therefore, you’ll only train three days a week, alternating each day with a rest day. We’re not trying to build the physique of a bodybuilder (i.e., one that looks unnaturally aesthetic and can’t put up any numbers). The itinerary is to build you a physique that is natural, explosive and ripped.

That’s why reverse pyramid training and intermittent fasting work like a miracle drug together. They compliment each other by building strength (reverse pyramid training) and trimming fat (intermittent fasting) at the same time.

Monday: Heavy Chest Training

  • Incline Barbell Press: 2 sets x 4-6, 6-8 reps (reverse pyramid training)
  • Flat Barbell Bench Press: 2 sets x 4-6, 6-8 reps (reverse pyramid training)
  • Incline Dumbbell Curls: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Cable Rope Pushdowns: 3 sets x 6-8 reps, 8-10 reps, 10-12 reps (reverse pyramid training)
  • Wide-grip Upright Rows: 4 sets x 12, 10, 8, 6 reps (standard pyramid training)
  • Face Pulls: 1 set x 12-15 reps + 4 sets x 3-5 reps (rest-pause training)

Wednesday: Lower Body and Abs

  • Bulgarian Split Squats: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
  • Romanian Deadlifts: 3 sets x 6-8, 8-10, 10-12  reps (reverse pyramid training)
  • Leg Extensions: 3 sets x  8-10, 10-12, 12-15 reps (reverse pyramid training)
  • Calf Raises: 3 sets x 10-15 reps (straight sets)
  • Hanging Leg Raises: 3 sets x 10-15 reps (straight sets)
  • Ab Wheel Rollouts: 3 sets x 10-15 reps (straight sets)

Friday: Shoulder and Back Emphasis

  • Standing Barbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Weighted Pullups: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Weighted Dips: 2 sets x 6-8, 8-10 reps (reverse pyramid training)
  • Cable Rows: 2 sets x 6-8 reps, 8-10 reps (reverse pyramid training)
  • Lateral Raises: 1 set x 12-15 reps + 4 sets x 3-5 reps (rest-pause training)

D.K. Metcalf Workout Notes

With reverse pyramid training, you start with the heaviest weight first and from there decrease the weight by 10-15 percent each set after. This is the potent formula for strength gains.

With intermittent fasting, you push your meals further into the day. This is where the magic happens for lowering your body fat. Simply skip breakfast and sip on some coffee or Kino Octane to prolong your fast.

If you know anything about athletes, then you know the importance of what they put into their body. It’s a necessity to take the right supplements and eat properly if you want D.K. Metcalf’s physique.

To pregame like a pro wide receiver, take Kinobody’s Superhero Stack, which includes Kino Octane, Kino Gains and Kino Aminos.

Kino Octane is the cardinal supplement of this stack and creates effective, clean energy while avoiding feeling jittery and sluggish afterward.

To aid in packing muscle, Kino Gains is quintessential, providing you with creatine monohydrate, which is imperative for ATP and power production.

Lastly, Kino Aminos contains amino acids, which are vital for muscle growth.

Check out our other celebrity workouts to learn more about the Superhero Bulking Program!

Now, it’s time to go out there and crush your workouts like it’s an NFL Combine!

dk metcalf physique