Athlete/Celebrity Workouts

The Triple H Workout

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

Triple H
Duration 1 day
Exercises 8
Equipment Yes

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 H’s trainer, Joe Defranco, “he trains for them like it’s real combat. So while he and Undertaker might be friends in real life, that’s still a 6’7”, 300-pound guy who can hurt you. He told me last year going
 into the match with Lesnar [at Wrestlemania 29] that ‘he’s going to put me in this armbar, but I want to be
 able to stand up and lift him up and slam him.’ There’s 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 max-effort upper body workout.

Triple H’s 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.

 

The Workout

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
-- sets
3-5 reps
-- rest
Triple H works up gradually to a 3–5-rep max, taking as many sets as needed to get there.

Exercise 2

Band Pull-Apart
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-- sets
100 total reps
-- rest
As many sets as needed

Exercise 3

YTW Raise
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4 sets
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

Shoulder Shocker
exercise image placeholder
3 sets
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
bicep curl thumbnail
3 sets
10 reps
-- rest
With fat bar.

Exercise 5B

Pushdown
exercise image placeholder
-- sets
100 total reps
-- rest
With band. As many sets as needed.

Exercise 6A

RKC Plank
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3 sets
5 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; don’t move from the plank position). That’s one rep.

Exercise 7

Pallof Press
exercise image placeholder
3 sets
15 reps
-- rest
Attach a band to a sturdy object. Hold the end with both hands and step back so there’s 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 arm’s length.
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