Free personalized workout plan

3 Days On 1 Day Off Batista Bomb Workout

By Josh England

Experience
Advanced (3+ years)
Time
62 minutes/day | 6 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar,
Statistics
Average Carido Intensity
30%
Average Exertion
60%
Description

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.

Show More


Back & Shoulders Focus

Scroll to top

Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
4 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

Chest & Arms Focus

Scroll to top

Show Alternative Exercises
Incline Dumbbell Press
5 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises

Legs Focus

Scroll to top

Machine Hack Squat
5 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Back & Shoulders Focus

Scroll to top

5 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Chest & Arms Focus

Scroll to top

5 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises

Legs Focus

Scroll to top

Show Alternative Exercises
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Sled 45 Degree Calf Press
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/12/2018, UTC


Last Updated: 6/4/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.