3 Days On 1 Day Off Batista Bomb Workout

By Josh England

	Intermediate (2-3 years)
	52 minutes/day \| 6 days/week
	Build Muscle
	Barbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Flat Bench, Shoulder Press Machine, 2 x Dumbbell, Lateral Raise Machine, Chest Press (Bench Press) Machine, Incline Bench, Pec Fly/Rear Delt Machine, Bodyweight, Rope Cable Machine, Single D-Handle Attachment, EZ Bar, Preacher Curl Bench, Machine, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Leg Extension Machine, Smith Machine, Seated Calf Raise Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Pull up bar, Row Machine, Single Grip Handle Strap, Dips (Parallel) Bar, Straight Bar Attachment, Squat Rack Show More

Average Exertion

Average Cardio Intensity

This 3 days on 1 day off workout is inspired by the workouts of former WWE champion and World Heavyweight champion, Drax the destroyer himself, Batista. Throughout his wrestling career and even in his recent acting career, Batista has been known for being an absolute unit of a human being, and this workout can help you achieve the same results. A combination of high volume, high frequency, compound and accessory lifts to max out each muscle every week, resulting in a behemoth physique. Accompanied by the right diet and recovery, this workout should be more than enough for even the most advanced lifters to gain serious muscle.

Description

Week 1 Overview

Day 1:

Back & Shoulders Focus

Day 2:

Chest & Arms Focus

Day 3:

Legs Focus

Day 4:

Rest

Day 5:

Back & Shoulders Focus

Day 6:

Chest & Arms Focus

Day 7:

Legs Focus

Day 8:

Rest

Day 1 - Back & Shoulders Focus

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Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	5 sets	8-10 reps	60s
2.Lat Pulldown	4 sets	6-8 reps	60s
3.One-Arm Bent-Over Dumbbell Row	4 sets	8-10 reps	60s
4.Seated Machine Shoulder (Military) Press	4 sets	6-8 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Rear Delt Raise	3 rounds	12 reps	0s
5B.Machine Lateral Raise	3 rounds	12 reps	60s

Day 2 - Chest & Arms Focus

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Exercise	Sets	Reps	Rest
1.Hammer Strength Bench Press	5 sets	10-12 reps	60s
2.Incline Dumbbell Press	5 sets	10-12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Pec Deck	4 rounds	10-12 reps	0s
3B.Push-up	4 rounds	15-20 reps	60s
4.One Arm Cable Tricep Extension	3 sets	12-15 reps	60s
5.EZ-Bar Preacher Curl	4 sets	8-10 reps	60s
6.Alternating Incline Dumbbell Biceps Curl	3 sets	12-15 reps	60s

Day 3 - Legs Focus

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Exercise	Sets	Reps	Rest
1.Machine Hack Squat	5 sets	6-10 reps	60s
2.Barbell Deadlift	4 sets	6-8 reps	60s
3.45 Degree Leg Press	4 sets	8-10 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Lying Leg Curls	3 rounds	12-15 reps	0s
4B.Leg Extensions	3 rounds	12-15 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Standing Machine Calf Raise	3 rounds	12-15 reps	0s
5B.Seated Calf Raise Machine	3 rounds	12-15 reps	60s

Day 5 - Back & Shoulders Focus

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Exercise	Sets	Reps	Rest
1.Barbell Push Press	5 sets	8-10 reps	60s
2.Dumbbell Lateral Raise	4 sets	10-12 reps	60s
3.Face Pull	3 sets	12-15 reps	60s
4.Pull-up	4 sets	8-10 reps	60s
5.Machine Row	4 sets	12-15 reps	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Straight-Arm Lat Pulldown	3 rounds	12-15 reps	0s
6B.Cable Shrug (dual pulley)	3 rounds	12-15 reps	60s

Day 6 - Chest & Arms Focus

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Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	5 sets	8-10 reps	60s
2.Hammer Strength Machine Incline Bench Press	4 sets	10-12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Cable Standing Fly	4 rounds	12-15 reps	0s
3B.Chest Dips	4 rounds	8-10 reps	60s
4.EZ-Bar Skullcrusher	4 sets	12-15 reps	60s
5.Cable Biceps Curl	4 sets	12-15 reps	60s

Day 7 - Legs Focus

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	6-10 reps	60s
2.Barbell Romanian Deadlift	4 sets	8-10 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Lying Leg Curls	3 rounds	12-15 reps	0s
3B.Bodyweight Squat	3 rounds	12-15 reps	60s
4.Bodyweight Walking Lunge See Exercise Notes	4 sets	15 reps	60s
5.Sled 45 Degree Calf Press	3 sets	12-15 reps	60s

Date Created: 5/12/2018, UTC

Last Updated: 10/26/2021, UTC

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