How do I get built like Batista? Does Batista take steroids? What is Batista’s training routine; are some of the questions that come to mind when we gaze upon this titan. A multiple time WWE champion, this man has the physique to back those laurels up. We present to you his workout plan that got him jacked for guardians of the galaxy movie as well as Wrestlemania!
Batista’s training routine is divided into a three day training cycle meaning he rests every alternate day. You’ll notice that in Batista’s training program there is no cardiovascular exercises. He gets plenty of cardio in the ring moving around and now in UFC as an MMA fighter so he focuses all his energy on weight training.
Monday- Legs
| Standing calf raises | 4 sets x 10-15 reps |
| Seated calf raises | 4 sets x 10-15 reps |
| Standing leg curls | 4 sets x 12-15 reps |
| Seated leg curls | 4 sets x 10-15 reps |
| Lying leg curls | 4 sets x 15 reps |
| Leg extensions | 4 sets x 15 reps |
| Hack squats | 3 sets x 10-15 reps |
| Leg press | 3 sets x 10-15 reps |
Tuesday- Rest
Wednesday- Back/Shoulders
| Dumbell Shrugs | 4 sets x 10-12 reps |
| Seated cable rows | 3 sets x 10-15 reps |
| Lateral raises | 4 sets x 10-15 reps |
| Front pulldown | 4 sets x 10-15 reps |
| Rear pulldown | 4 sets x 10-15 reps |
| Behind the neck press | 3 sets x 10-12 reps |
| Bent laterals | 3 sets x 10-15 reps |
Thursday- Rest
Since Batista is an advanced lifter, we would not recommend beginners try this without supervision, especially exercises like behind-the-neck shoulder press. We do however acknowledge that it can be a fantastic body transformation exercise when done right.
Friday- Chest/Arms
| Incline bench press | 4 sets x 10-15 reps |
| Dumbell bench press | 3 sets x 10-15 reps |
| Cable crossover | 3 sets x 15 reps |
| Preacher curl | 3 sets x 10-15 reps |
| Dumbell curl | 4 sets x 10-15 reps |
| Tricep extension | 3 sets x 10-15 reps |
| Tricep pressdown | 3 sets x 10-15 reps |
| Wrist curls | 4 sets x 10-15 reps |
| Reverse wrist curls | 4 sets x 10-15 reps |
| Hanging leg raises | 4 sets x 10-15 reps |
| Crunches | 3 sets x 10-15 reps |
Saturday/Sunday- Rest
Whether he takes steroids or not, these are things you will never know about Batista but there is no discounting the sheer hard work and discipline it takes to sculpt a physique like this!
