3/9/2015

The Triple H Workout | Muscle & Fitness

ATHLETE/CELEBRITY WORKOUTS

THE TRIPLE H WORKOUT

Coach Joe Defranco re-built Paul Levesques body with mobility, strength, and power training.

DURATION

EXERCISES

1 DAY

http://www.muscleandfitness.com/workouts/athletes-and-celebrities/triple-h-workout

EQUIPMENT

1/4

3/9/2015

1 DAY

The Triple H Workout | Muscle & Fitness

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. Even though the matches are rehearsed, says Triple Hs trainer, Joe
Defranco, he trains for them like its real combat. So while he and Undertaker might be friends in real life, thats still a 67, 300-pound
guy who can hurt you. He told me last year going
into the match with Lesnar [at Wrestlemania 29] that hes going to put me in this
armbar, but I want to be
able to stand up and lift him up and slam him. Theres nothing fake about being able to lift Brock Lesnar with
one arm.

GET THE COMPLETE TRIPLE H INTERVIEW >>

Each workout begins with a mobility warmup that includes foam rolling and both active and dynamic stretches. Below is a typical maxeffort upper body workout.

TRIPLE HS BEST LIFTS

Bench Press

Bench Press
(30 reps)

Box Squat

Box Jump
(inches)

40-Yard Yoke
Run

405 lbs.

225 lbs.

500 lbs.

40

500 lbs.

Advertisement

THE WORKOUT
EXERCISE 1
BARBELL BENCH PRESS
You'll need: Bench, Barbell
How to
http://www.muscleandfitness.com/workouts/athletes-and-celebrities/triple-h-workout

-2/4

3/9/2015

How to

The Triple H Workout | Muscle & Fitness

--

SETS

3-5
REPS

PLAY

--

REST

Triple H works up gradually to a 35-rep max, taking as many sets as needed to get there.

--

EXERCISE 2

SETS

BAND PULL-APART

100 total
REPS

--

REST

As many sets as needed

EXERCISE 3

SETS

YTW RAISE

Hold each position

15 sec
REPS

--

REST

Lie facedown on the floor holding a 2.5-lb. plate in each hand. Raise your arms overhead in a Y with thumbs pointing up. Hold then extend arms out to your sides in a T. Hold then bend elbows 90
degrees to form a W and hold.

EXERCISE 4

SETS

SHOULDER SHOCKER

10 of each
REPS

--

REST

Perform 10 front raises, followed by 10 lateral raises with thumbs pointing up. Then sit down and perform an upright row with the dumbbells, rotate your forearms backward to point up, and press.

EXERCISE 5A
BARBELL BICEPS CURL
You'll need: Barbell
How to

SETS

http://www.muscleandfitness.com/workouts/athletes-and-celebrities/triple-h-workout

3/4

3/9/2015

The Triple H Workout | Muscle & Fitness

SETS

10

REPS

PLAY

--

REST

With fat bar.

EXERCISE 5B
PUSHDOWN

--

SETS

100 total
REPS

--

REST

With band. As many sets as needed.

EXERCISE 6A
RKC PLANK

SETS

REPS

--

REST

Perform a plank but with elbows further in front of you and forearms closer together. Hold the position while contracting your glutes and quads. Hold 5 sec., then relax for 5 (just stop bracing; dont
move from the plank position). Thats one rep.

EXERCISE 7
PALLOF PRESS

SETS

15

REPS

--

REST

Attach a band to a sturdy object. Hold the end with both hands and step back so theres tension on the band. Turn your body perpendicular to the machine, so the band pulls from one side. Press the
band in front of your chest to arms length.

http://www.muscleandfitness.com/workouts/athletes-and-celebrities/triple-h-workout

4/4