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Batista's Workout Routine Focuses on Gaining Significant Muscle Mass

Batista, The Animal of WWE, is an amazing physical specimen. Standing 6'6" tall and weighing 290lbs, Dave Batista is a force to be reckoned with. Born in 1969, Batista spent 10 years training as a bodybuilder and bouncing part-time at night clubs before he found his calling as a wrestler. The Animal's focus and dedication to his strength training routine has helped him gain significant muscle mass, in both size and definition.

Batista Workout Promo

Check out this intense video of The Animal throwing around weights!

Dave Batista Workout Promo

by wildCARD1988 | video info

874 ratings | 1,127,389 views

curated content from YouTube

Batista Training Philosophy

Not Just Bigger, But Leaner and More Athletic Too!

When he was younger, Batista trained to get as big as possible. He once weighed as much as 370lbs. He since changed his tune and now trains for what he considers a lean, athletic physique. At 270lbs, he probably isn't the leanest guy around, but if you've seen him wrestle, he is certainly athletic.

One of Batista's concerns is overtraining. Since he has a demanding physical job (wrestling), he needs to make sure that he does not injure himself in the gym. He has reduced the amount of weight he uses on various exercises and eliminated squats entirely from his program. It makes sense...he throws around men who weigh 300lbs+ for a living, why waste time squatting?

Despite lowering the load of his weight training, Batista works out as intensely as he wrestles. He has a clear focus and it has helped him maintain his chiseled body. However, Batista faces challenges in where he can workout. Since he is on the road with WWE for the majority of the year, he needs to find high quality local gyms. This makes it challenging for him to train consistently. Because his job is so physically demanding, skipping a workout every once in a while isn't a big deal though.

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Batista Mass Building Workout Routine

Batista divides his workout routine into 3 days:
Day 1: calves, thighs
Day 2: back, shoulders, traps
Day 3: chest, arms
He randomly trains his abs.

Batista workout routine is listed below. As you can see, it generally focuses on multiple sets of 10-15 reps. This type of workout is great for hypertrophy which stimulates muscle growth.

Day 1
Standing Calf Raises: 3-4 sets of 10-15 reps
Seated Calf Raises: 2-3 sets of 10-15 reps
Seated Leg Curls: 3-4 sets of 10-15 reps
Lying Leg Curls: 2-3 sets of 10-15 reps
Standing Leg Curls: 2-3 sets of 10-15 reps
Leg Extensions: 3-4 sets of 10-15 reps
Hack Squats: 2-3 sets of 10-15 reps
Leg Presses: 2-3 sets of 10-15 reps

Day 2
Front Pulldowns: 3-4 sets of 10-15 reps
Rear Pulldowns: 2-3 sets of 10-15 reps
Seated Cable Rows: 2-3 sets of 10-15 reps
Lateral Raises: 3-4 sets of 10-15 reps
Behind the Neck Presses: 2-3 sets of 10-15 reps
Bent Laterals: 2-3 sets of 10-15 reps
Dumbbell Shrugs: 3-4 sets of 10-15 reps

Day 3
Hammer Strength Incline Machine: 3-4 sets of 10-15 reps
Dumbbell Bench Presses: 2-3 sets of 10-15 reps
Cable Crossovers: 2-3 sets of 10-15 reps
Alternate Dumbbell Curls: 3-4 sets of 10-15 reps
Preacher Curls: 2-3 sets of 10-15 reps
Single-Arm Reverse Pushdowns: 3-4 sets of 10-15 reps
Seated Machine French Curls: 2-3 sets of 10-15 reps
Hammer Strength Forearm Machine: 3-4 sets of 10-15 reps
Wrist Curls: 2-3 sets of 10-15 reps
Reverse Wrist Curls: 2-3 sets of 10-15 reps
Twisting Hanging Leg Raises: 3 sets of 15-20 reps
Machine Crunches: 3 sets of 15-20 reps

Batista Training

Check out the power of those punches and kicks...ouch!

DAVE BATISTA TRAINS AT AFFLICTION

by afflictionvideos | video info

405 ratings | 431,927 views

curated content from YouTube

Batista Cardio Routine

Because of all the exercise he gets during wrestling matches, Batistia doesn't put a big focus on cardio. He tries to work in 20 minutes on the elliptical at the end of a workout to burn some extra calories. He doesn't do intense cardio and avoids exhaustion.

Batista Diet

High Protein, Low Fat

Batista says that it's hard to watch his diet since he is on the road so much. He doesn't waste time counting calories or carbs. Instead, he simply tries to eat meals that are high in protein and low in fat. If he's getting ready for a match or photo shoot, he'll eat some additional carbs to inflate his muscles as well. However, he prefers natural carbs like fruits and vegetables. He is not a fan of bread or pasta.