Have you ever wondered how wrestling legends like Triple H maintain peak physical condition?
Paul “Triple H” Michael Levesque is amongst the all-time biggest figures in professional wrestling thanks to his muscular physique and stage presence.
Despite being a 14-time world champion, he rarely shares his workouts on social media like other athletes. I spent weeks researching his exercise routine, diet, and supplements used during his 30-year wrestling career (1992-2022).
Delve into the secrets of the regimen that crafted one of the most iconic physiques in wrestling history, and discover how you can apply these principles to your own fitness journey.
His Stats
- Age: 54
- Height: 6’4”
- Weight: 255 lbs
- Waist: 35”
- Chest: 50”
Triple H’s Training Routine
Drawing from my experience, Triple H’s workout routine is carefully designed to develop and maintain his strength, endurance, and agility. Based on my first-hand experience, these exercises are essential for performing gravity-defying moves in the ring.
The workout begins with a thorough mobility warmup with foam rolling and dynamic stretches. From there, Triple H moves on to intense weight training.
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Monday: Chest, Triceps, and Shoulders
- Incline bench presses: 3-4 sets of 8-12 reps
- Flat bench presses: 3-4 sets of 8-12 reps
- Dumbbell presses: 3-4 sets of 8-12 reps
- Lateral raises: 3-4 sets of 8-12 reps
- Triceps pushdown: 3-4 sets of 8-12 reps
Related: How to Get Bigger Triceps in 30 Days
Tuesday: Back, Biceps, and Legs
- Lat pull-downs: 3-4 sets of 8-12 reps
- Seated rows: 3-4 sets of 8-12 reps
- Dumbbell curls: 3-4 sets of 8-12 reps
- Barbell curls: 3-4 sets of 8-12 reps
- Leg extensions: 3-4 sets of 8-12 reps
- Legs curls: 3-4 sets of 8-12 reps
- Calf raises: 3-4 sets of 8-12 reps
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Wednesday: Active Rest Day
Triple H takes three days off to rest his entire body (Wednesday, Saturday, and Sunday).
Based on the insights from the University of Colorado Boulder, researchers recommend at least two days off from intense workouts to improve your blood flow and, as a result, boost muscle recovery [1].
Thursday: Chest, Triceps, and Shoulders
- Incline bench presses: 3-4 sets of 8-12 reps
- Flat bench presses: 3-4 sets of 8-12 reps
- Dumbbell bench presses: 3-4 sets of 8-12 reps
- Lateral raises: 3-4 sets of 8-12 reps
- Tricep pushdowns: 3-4 sets of 8-12 reps
- Lying triceps extensions: 3-4 sets of 8-12 reps
Friday: Back, Biceps, and Legs
- Lat pull-downs: 3-4 sets of 8-12 reps
- Dumbbell rows: 3-4 sets of 8-12 reps
- Hyperextensions: 3-4 sets of 8-12 reps
- Dumbbell curls: 3-4 sets of 8-12 reps
- Barbell curls: 3-4 sets of 8-12 reps
- Leg extensions: 3-4 sets of 8-12 reps
- Leg presses: 3-4 sets of 8-12 reps
- Leg curls: 3-4 sets of 8-12 reps
- Calf raises: 3-4 sets of 8-12 reps
“Triple H usually trains four days per week, performing two heavy workouts (max-effort upper and lower body) and two lighter ones focused either on speed or reps, depending on his goals.”
- Sean Hyson, Fitness Editor
Workout Principles
Throughout his wrestling career, Triple H has faced off against some of the biggest names in the wrestling industry, including “The Undertaker” and Dwayne “The Rock” Johnson.
In 2021, he was forced to retire from the ring after he suffered a myocardial infarction due to a genetic heart condition.
He now takes up corporate roles in the company.
According to insights from MedlinePlus, it is recommended not to overdo exercises to avoid muscle annihilation and maintain joint health [2].
Learn more: Andrei Deiu's Workout and Diet: Building Muscle Routine
Triple H’s Diet Plan
- Meal #1: 11 egg whites and 1 cup spinach
- Meal #2: 1 apple and 1/4 cup of almonds
- Meal #3: Grilled chicken breast or fish fillet (6oz), white rice, 1 cup steamed broccoli, and 1 sweet potato.
- Meal #4: Greek yogurt with mixed berries
- Meal #5: 6 oz of beef (6oz), 1 cup of roasted mixed vegetables, and 1 cup of rice
- Meal #6: 1 scoop whey protein shake with water
“Depending on the day, I do some type of carb cycling – so it’s very low carb most always anyways – but these past three weeks, I do 3 days with no carbs, just protein and healthy fat, and then one day with carbs. And then I go back to just protein and fat.”
- Paul Michael Levesque, Former Professional Wrestler
Nutrition Principles
Triple H believes that food is fuel for the body and, thus, consumes meals throughout the day to keep his metabolism running and prevent fatigue.
He consumes wholesome and nutritious foods like fruits, veggies, fish, and chicken through his intense training program to get the necessary nutrients and power.
However, he also indulges in cheat meals to keep his metabolism going.
Which Supplements Does Triple H Use?
Triple H uses protein powder, fish oil, and creatine supplements to boost his athletic performance.
Among his favorites are whey protein powders, which help him build and maintain muscle mass, as well as fish oil to reduce inflammation and support cardiovascular health.
In addition, he also takes creatine supplements to aid in his strength and endurance.
Also Read: Is Triple H on Steroids or Natural?
FAQs
What is Triple H Workout Routine?
Triple H’s workout routine consists of lateral raises, leg curls, tricep pushdowns, lat pull-downs, leg extensions, dumbbell rows, and calf raises.
How Many Hours Does Triple H Work Out?
Triple H works out four times weekly, focusing on specific muscle groups each day. One day is dedicated to the chest, triceps, and shoulders, while another is reserved for the back, biceps, and legs.
References:
- https://www.colorado.edu/today/2018/11/13/healthy-buffs-making-gains-your-rest-days
- https://medlineplus.gov/ency/patientinstructions/000807
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