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Dave Bautista Inspired

Workout Program:
Train Like Drax the
Destroyer

Work out like Guardians of the

Galaxy's Drax the Destroyer with
this Dave Bautista inspired
workout program! Read on and
start building beastly muscle!

Workout Summary
Main Goal Build Muscle

Workout Type Split

Training Level Advanced

Program Duration 12 weeks

Days Per Week 6

Time Per Workout 45-70 minutes

Equipment Required Barbell, Bodyweight,

Cables, Dumbbells, EZ
Bar, Machines

Target Gender Male

Recommended Protein Powder,

Supplements Creatine Monohydrate,
Multivitamin,
Weight Gainer (optional),
Pre-Workout (optional),
Test Booster (optional)

Author Josh England

Workout PDF Download Workout

Workout Description
In just a few weeks, Dave Bautista will be joining
the Marvel universe once again on the silver
screen as he portrays Drax the Destroyer for the
third time.

And while we’ve come to know Drax as the

laughing, super literal alien-being he is, his foe in
Avengers: Infinity War is no laughing matter.

In fact, I’m pretty sure Thanos’ plan is to wipe out

the majority of the universe. And with a pair of
Infinity Stones already, he’s well on his way to
achieving that goal.

So, while the Earth’s heroes and the galaxy’s

guardians have been prepping to do battle, we’ve
created a bunch of Avengers: Infinity War inspired
workout programs to help get you ripped as well.

This week’s edition: Dave Bautista’s Drax the

Destroyer inspired workout!

Marvel Studios' Avengers: In5…

Editor's Note: Make sure you’re doing all the

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depth resource to teach them how to build
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Introduction to the Dave

Bautista Inspired Workout
Way before Bautista was a Hollywood action star,
he was a multi-time WWE and Heavy Weight
Champion with World Wrestling Entertainment.

And before that, he was a big bad ass bouncer.

Needless to say, the man is a genetic freak of

nature who trains hard. And I mean HARD.

So, when developing a Bautista inspired workout,

we already know this is going to be an advanced
level workout program that is geared towards
building lean muscle mass since Drax is shirtless
throughout every single scene he is in.

Knowing everything we know about Dave

Bautista, as well as digging around on the internet
and social media, we designed a program
inspired by him to help you maximize hypertrophy
and build lean muscle mass.

And from all of that information, we can deduce

the following principles about how Dave works
out.

Dave Bautista Works with The

Hypertrophy Coach
Plenty of actors work with a personal trainer to
help them build muscle. Dave, on the other hand,
goes to The Hypertrophy Coach.

Of course, we’re referring to master trainer Joe

Bennett out of the MI40 gym in Tampa, Fl.

Joe is a renowned trainer known for his ability to

help clients maximize their ability to put on
muscle size. So, when Dave needed someone to
help him build his physique back to the massive
and shredded stature of Drax, he went straight to
Joe.

If you’re not familiar with Joe, be sure to give him

a follow on Instagram or check out his website.
For under 10 bucks a month, you can get access
to all kinds of material hand made by Joe
including some of the ACTUAL exercises and
workouts he puts Dave Bautista through.

Money well spent for sure.

davebautista View Profile

Optimum Gym

View More on Instagram

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Dave Bautista Maximizes His

Training Frequency
While he might not be in the gym for hours on
end like he used to be when professional
wrestling, Dave still commits time to exercising
during the course of the week.

And when it comes to building muscle, he knows

how to maximize his training frequency while
optimizing recovery so he can build the most
muscle.

Dave uses a 3 on 1 off workout split which allows

him to hit each muscle group twice per week (on
most weeks) in a training strategy known as high
frequency training.

Dave Bautista Has His Diet Locked

In
You’re not going to be able to train as hard as
Dave Bautista does, look shredded, and recover
properly if you’re not eating according.

Ensure you’re getting enough calories by using

our bmr calculator.

To build muscle and recover add ~300-500 to

that number to create the calorie surplus needed
to promote muscle gains.

Then to promote lean muscle growth and

recovery make sure to eat ~0.7-1.0g of protein
per lb of bodyweight.

Finally, to fill out the remaining macros of your

diet, try to follow a 50-60% carbs, 20-25% protein,
and 15-30% fat macro breakdown.

Aim to fill your needs by eating primarily whole

food sources: Lean meats, whole grains, fruits
and veggies, nuts and seeds, and low fat dairy.

Dave Bautista is Consistent

There’s only one way to get to the level Dave
Bautista has reached. It’s through consistent
effort and hard work.

Bautista has been doing this for a long time.

Clearly he has found the answer to staying
motivated.

You can do the same, you just need to find what it

is that truly motivates you.

Is it appearance goals? Is it strength based goals?

Is it a combination of things?

Whatever it is, use it to achieve consistency in the

gym and over time you’ll build lean muscle.

Dave Bautista Drax Inspired

Workout
Below is a 12 week program inspired by Dave
Bautista’s physique and is aimed to help you
build lean muscle mass to look like the Guardians
of the Galaxy star.

It is important to note that this isn’t Dave

Bautista’s actual workout program.

However, it was designed with careful attention to

detail based on information available on how
Bautista trains and how his trainer, Joe Bennett,
trains his clients.

The program is a 3 day on 1 day off split. Perform

the workouts listed and rest the day after your
third training session (on whatever day of the
week that may fall on). In the example routine
below, after the Sunday workout, you’d rest
Monday and start the split over again Tuesday.

The program mixes a variety of rep ranges, but

stays within the optimal range for hypertrophy to
maximize muscle growth.

Rest periods will be brief. These workouts are

fairly fast paced to provide a cardiovascular and
conditioning element to the program. So, be sure
to keep rest periods between 30-45 seconds after
each lift.

Abs and forearms are trained indirectly. With this

amount of volume and the compound lifts within
the program, there really isn’t a need to add
additional isolation exercises to the program.

On your off days focus on recovery. If you want to

be active, do something very low in intensity such
as walking, yoga, or a combination of the two.

Dave Bautista Workout Day 1: Back

& Shoulders
Exercise Sets Reps
1. Bent Over Row 5 8-10
2. Machine Pull Down 4 6-8
3. One Arm Dumbbell Row 4 8-10 Each
4. Machine Shoulder Press 4 6-8
5a. Bent Over Lateral Raise 3 12
5b. Machine Lateral Raise 3 12

Dave Bautista Workout Day 2: Chest

& Arms
Exercise Sets Reps
1. Machine Chest Press 5 10-12
2. Incline Dumbbell Bench
5 10-12
Press
3a. Pec Deck 4 10-12
3b. Push Up 4 15-20
4. One Arm Tricep
3 12-15 Each
Extension
5. Preacher Curl 4 8-10
6. Incline Dumbbell Curls 3 12-15

Dave Bautista Workout Day 3: Legs

Exercise Sets Reps
1. Hack Squat 5 6-10
2. Conventional Deadlift 4 6-8
3. Leg Press 4 8-10
4a. Lying Leg Curl 3 12-15
4b. Leg Extension 3 12-15
5a. Standing Calf Raise 3 12-15
5b. Seated Calf Raise 3 12-15

Dave Bautista Workout Day 4: Off

Dave Bautista typically performs his workouts in a
3 days on 1 day off fashion. Be sure to take a rest
day after this program’s day 3 and 7 workouts.

Given the high volume of this program, you

shouldn’t try to add anything additional to this
program.

Use your off days to perform soft tissue work

(SMR) and light recovery walks to get the blood
flowing to your muscles to help promote recovery.

Dave Bautista Workout Day 5: Back

& Shoulders
Exercise Sets Reps
1. Push Press 5 8-10
2. Lateral Raise 4 10-12
3. Face Pull 3 12-15
4. Pull Up 4 8-10
5. Machine Row 4 12-15
6a. Straight Arm Pull Down 3 12-15
6b. Cable Shrug 3 12-15

Dave Bautista Workout Day 6: Chest

& Arms
Exercise Sets Reps
1. Dumbbell Bench Press 5 8-10
2. Incline Machine Bench
4 10-12
Press
3a. Cable Fly 4 12-15
3b. Dips 4 8-10
4. Skullcrusher 4 12-15
5. Cable Curls 4 12-15

Dave Bautista Workout Day 7: Legs

Exercise Sets Reps
1. Squat 5 6-10
2. Romanian Deadlift 4 8-10
3a. Standing Leg Curl 3 12-15
3b. Bodyweight Squat 3 12-15
4. Walking Lunge 4 20 Yards
5. Calf Press 3 12-15

Final Notes on the Dave

Bautista Drax Inspired Workout
The 12 week workout program listed above was
inspired by Dave Bautista’s workout and training
habits.

If you have a goal to look as beastly as Dave in his

portrayal of Drax the Destroyer, it is a solid
workout option to help you reach your goals.

When performing this workout program, it is

important that you eat enough to help assist with
recovery. This means you’ll want to be in a calorie
surplus during the 12 weeks you are performing
the workout program.

For this particular program, go with a slightly

greater calorie surplus of 300-500 calories. And
be sure to consume your calories from
predominantly whole food sources: Lean meats,
healthy fats, whole grains and oats, fruits and
veggies, and low fat dairy products.

With this amount of volume, you’ll want to be sure

to maximize your sleep to get the best results.
Aim to get at least 8-9 hours of quality sleep each
night, and even more than that if possible.

Be sure to check out Dave Bautista (and the rest

of the Marvel crew) in Avengers: Infinity War in
theaters on April 27th.

And if you have any questions regarding the Dave

Bautista inspired workout program, please feel
free to leave us a comment in the comments
section below!

Enjoy this workout and want more free

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A b o u t T h e Au t h o r

Josh England
Josh is a certified personal trainer
through the National Academy of
Sports Medicine (NASM-CPT),
holds a specialization in women’s
specific health & fitness (WFS) and a specialization in
fitness nutrition (FNS), and has his eyes set on
becoming a certified strength and conditioning
specialist (CSCS) next.
View all by Josh England »

15 Comments + Post Comment

Posted Thu, 10/29/2020 - 20:39 LIKE 2

steve
does this program indicate ONLY worksets?

REPLY
REPLY

Posted Fri, 10/30/2020 - 09:00 LIKE 2

Abigail_M&S
Hey steve - yes it does. You can add in warm up
sets if you would like.

REPLY
REPLY

Posted Tue, 06/11/2019 - 11:51 LIKE 9

Keith
Josh - Coming back from major battle with cancer
and am starting this program. Was big into heavy lifts
before I kicked cancers ass after a 6 year battle. My
question is .... does this program indicate ONLY
worksets?? Or....does this include warmup sets??
Thanks for your help!!
Keith

REPLY
REPLY

Posted Wed, 06/12/2019 - 15:11 LIKE 9

JoshEngland
Hi Keith,
Congrats on overcoming cancer! I'm sorry you
had to go through that - it's a horrible disease.
I wouldn't recommend this program to start out
with. Instead, I'd actually recommend working
with someone in person to train you. During your
treatment, a lot of movement patterns might have
been affected and your muscles might've
become deconditioned.
I think a trainer would be a great investment for
you as you get started back in the gym.
I'm sure this wasn't the answer you were hoping
for, but I hope it helps.

REPLY
REPLY

Posted Sun, 11/04/2018 - 19:52 LIKE 9

Josh
I finished the full 12 weeks today and uploaded a
slideshow with week by week progress pics. Here is
the link if anyone is interested:
https://www.youtube.com/watch?v=gstAHO8w-Uc

REPLY
REPLY

Posted Mon, 11/05/2018 - 08:34 LIKE 10

JoshEngland
Hi Josh,
Cool dude! Thanks for sharing and trying out the
program. Sorry to hear you felt the program got
boring towards the last 4 weeks.

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REPLY

Posted Tue, 07/03/2018 - 05:36 LIKE 14

Dariusz Chmura
Do need to add weight? Example,
series 5
50 KG, 10 repetitions, 55 kg, 10 repetitions, then 60
kg, 8-10 repetitions .........
how? Please help
Thank you

REPLY
REPLY

Posted Tue, 07/03/2018 - 08:36 LIKE 9

JoshEngland
Hi Dariusz,
That's one way to do it. So long as you're
progressing during the duration of the program,
how much weight you increase in each individual
training session isn't all too relevant.
Think long term, sustainable progress. Not short
term, rapid and unsustainable progress.
Hope this helps!

REPLY
REPLY

Posted Mon, 06/11/2018 - 04:18 LIKE 8

Wato
Hi Josh, been doing a few of your workouts and
they're all great so firstly thanks!!!
Secondly
Build muscle,would you& recommend
lose fat any
stay motivated. cardio during
Join
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this programme, subscribers!
my bike to and from work most