I have been following Dave Bautista’s career ever since his early wrestling career. He has managed to maintain his toned muscles even as he transitioned from wrestling to Hollywood.
This left many individuals curious about his exercise, diet, and the supplements he uses. I embarked on a quest to find out what Bautista's workouts look like and what kind of meals he consumes.
You will be surprised by the simplicity of his exercises. However, you must be prepared to hit the gym at least six days a week.
Dave Bautista Body Transformation
Dave has spoken a few times about his tough childhood, which led him to make some shady mistakes.
Ultimately, he credits bodybuilding as being the turning point that saved his life and possibly long stints in jail.
Because muscle building worked so well for him, he decided to take his massive body into the rings of WWE, where he achieved multiple world heavyweight titles.
Throughout this time, he bulked up even more, and that gave him a superhero-like appearance that attracted the attention of Hollywood.
He has now appeared as Marvel’s Drax The Destroyer and in Guardians of the Galaxy.
All thanks to workout routines that might put you into a sweat just reading about them.
His Workout Approach
Dave Bautista is one of those people lucky enough to be able to build muscle in a short amount of time. But that doesn’t mean that his workouts are a cakewalk.
Very much the opposite is the case.
When he was still in his teens and early twenties, he focused only on weightlifting to bulk up. But when he entered the WWE arena, he quickly had to make up some fitness and stamina levels as well.
That’s why some people might think his workout routine aims to burn fat, but as you can see in the images, he’s managed to remain ripped.
Bautista Sample Workout Routine
Dave has taken quite a unique approach to weight training in recent years. First of all, he tends to focus all his workout sessions on 3 days, which sometimes involves splitting the routine over two sessions a day.
And then he tends to do more reps than most other bodybuilders do.
From my own training experience, I've implemented similar split routines for some of my clients, finding that it can be highly effective for those with busy schedules, allowing for intense training while still providing adequate recovery time.
Monday - Back and Shoulders
- Front pulldowns (3-4 sets of 10-15 reps)
- Lat pull downs (3-4 sets of 10-15 reps)
- Barbell behind the neck press (2-3 sets of 10-15 reps)
- Lateral raises (3-4 sets of 10-15 reps)
- Dumbbell shrugs (2-3 sets of 10-15 reps)
- Weighted pull-ups (2-3 sets of 10-15 reps)
- Front raises (2-3 sets of 10-15 reps)
- Seated cable rows (2-3 sets of 10-15 reps)
Tuesday - Rest and Stretching
This doesn’t mean sitting on the couch; it means a bit more of an active rest. Aim to go for a few walks and pencil in an hour to do some stretching. You’ll be surprised at how this will affect your recovery time.
Bautista also likely incorporated a variety of recovery techniques, such as active recovery days, stretching, and possibly even yoga or foam rolling, into his rest days to prevent injuries and enhance muscle recovery.
Wednesday - Legs
- Seated calf raises (3-4 sets of 10-15 reps)
- Lying leg curls (3-4 sets of 10-15 reps)
- Standing calf raises (3-4 sets of 10-15 reps)
- Leg extensions (3-4 sets of 10-15 reps)
- Hack squats (3-4 sets of 10-15 reps)
- Leg Presses (3-4 sets of 10-15 reps)
Thursday - Rest and Stretching
For a week that falls into a cutting phase, this day should also be used for some cardio fat-burning sessions. Mix the workout between a treadmill, elliptical, and exercise bike to get the full body moving.
Friday - Chest, Arms, and Abs
- Dumbbell bench press (3-4 sets of 10-15 reps)
- Incline bench press (3-4 sets of 10-15 reps)
- Reverse wrist curls (3-4 sets of 10-15 reps)
- Preacher curls (3-4 sets of 10-15 reps)
- Triceps extensions (3-4 sets of 10-15 reps)
- Dumbbell curls (3-4 sets of 10-15 reps)
- Cable crossovers (3-4 sets of 10-15 reps)
- Hanging leg raises (3-4 sets of 10-15 reps)
- Crunches (3-4 sets of 10-15 reps)
- Scissor kicks (3-4 sets of 10-15 reps)
Saturday/Sunday - Rest Days
These should also be active rest days with long walks or even some light hiking. Keeping your blood flow up is the best way to speed up workout recovery.
“I'm not a big guy. I'm not a menacing guy. I'm not an intimidating guy. I may look that way, but just spend two seconds talking to me, and you know that's not who I am - not as a person, as a character. It's not who I intend to be.” - Dave Bautista.
What Does Dave's Diet Look Like?
Dave Bautista does his own thing when it comes to eating. But one thing is certain: he eats a lot to be able to maintain that bulk.
That means a lot of calories, which is also why he doesn't shy away from carbs as many other bodybuilders would often do.
His low-fat and high-protein approach gives him this kind of meal plan.
Meal 1
Meal 2
Meal 3
|
Meal 4
Meal 5
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What you will notice, though, is that there are only complex carbs. He even keeps fruit to a minimum as the fructose could cause blood sugar spikes that might mess up his exercise performance as shown by Everyday Health [1].
He also aims to keep his fat intake very low and aims to source them from healthy fish and vegetables.
In my practice, I've advised clients on similar high-calorie diets, especially those aiming for significant muscle gain. It's about finding the right balance of macros tailored to each individual's body type and fitness goals.
Other powerful physiques:
His Supplement Stack
I mentioned above that Dave seems to have his own unique approach to getting his diet right, but one thing he has talked about in interviews is a traditional approach to supplements.
There are 3 main products that he would take on his training days to support both muscle recovery and bulking.
1. Whey Protein
Dave plans out several protein shakes throughout the day. The idea is to have a constant supply of the most important amino acids, which is why he mainly takes whey. It’s also an easy way to get some extra calories in without facing another chicken breast.
2. BCAAs
These amino acids play a crucial role in muscle recovery and bulking. While whey contains these proteins, according to studies by the Journal of the International Society of Sports Nutrition, a dedicated BCAA supplement should support your training program better by providing a targeted boost for muscle recovery [2].
3. Pre-Workout
To get every last rep out of a training session, Dave Bautista would take pre-workout supplements to push his body a bit more. Even 5% extra muscle endurance and stamina can help you get the most out of a training program.
Other celebrity physiques:
In my experience, while guiding clients through their supplement choices, I emphasize the importance of personalizing their supplement stack based on their unique body composition and training intensity.
References:
- https://www.everydayhealth.com/type-2-diabetes/living-with/foods-that-spike-blood-sugar/
- https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0142-y
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