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The Triple H Workout

Coach Joe DeFranco rebuilt Paul Levesque’s body with mobility, strength, and power training.

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Triple H
Triple H

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-lb 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.”

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.

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
--
Reps
3-5
Rest
--
Triple H works up gradually to a 3–5-rep max, taking as many sets as needed to get there.
Exercise 2 of 8

Band Pull-Apart

Equipment
Sets
--
Reps
100 total
Rest
--
As many sets as needed
Exercise 3 of 8

YTW Raise

Equipment
Sets
4
Reps
Hold each position 15 sec
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 of 8

Shoulder Shocker

Equipment
Sets
3
Reps
10 of each
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 5 of 8

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
10
Rest
--
With fat bar.
Exercise 6 of 8

Pushdown

Equipment
Adjustable Cable Machine
Sets
--
Reps
100 total
Rest
--
How to
With band. As many sets as needed.
Exercise 7 of 8

RKC Plank

Equipment
Sets
3
Reps
5
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 8 of 8

Pallof Press

Equipment
Adjustable Cable Machine, Resistance Band
Sets
3
Reps
15
Rest
--
How to
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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