Batista Mass Building Workout Routine And Diet



Batista divides his workout routine into 3 days:
Day 1: calves, thighs
Day 2: back, shoulders, traps
Day 3: chest, arms
He randomly trains his abs.

Batista workout routine is listed below. As you can see, it generally focuses on multiple sets of 10-15 reps. This type of workout is great for hypertrophy which stimulates muscle growth.

Day 1
Standing Calf Raises: 3-4 sets of 10-15 reps
Seated Calf Raises: 2-3 sets of 10-15 reps
Seated Leg Curls: 3-4 sets of 10-15 reps
Lying Leg Curls: 2-3 sets of 10-15 reps
Standing Leg Curls: 2-3 sets of 10-15 reps
Leg Extensions: 3-4 sets of 10-15 reps
Hack Squats: 2-3 sets of 10-15 reps
Leg Presses: 2-3 sets of 10-15 reps

Day 2
Front Pulldowns: 3-4 sets of 10-15 reps
Rear Pulldowns: 2-3 sets of 10-15 reps
Seated Cable Rows: 2-3 sets of 10-15 reps
Lateral Raises: 3-4 sets of 10-15 reps
Behind the Neck Presses: 2-3 sets of 10-15 reps
Bent Laterals: 2-3 sets of 10-15 reps
Dumbbell Shrugs: 3-4 sets of 10-15 reps

Day 3
Hammer Strength Incline Machine: 3-4 sets of 10-15 reps
Dumbbell Bench Presses: 2-3 sets of 10-15 reps
Cable Crossovers: 2-3 sets of 10-15 reps
Alternate Dumbbell Curls: 3-4 sets of 10-15 reps
Preacher Curls: 2-3 sets of 10-15 reps
Single-Arm Reverse Pushdowns: 3-4 sets of 10-15 reps
Seated Machine French Curls: 2-3 sets of 10-15 reps
Hammer Strength Forearm Machine: 3-4 sets of 10-15 reps
Wrist Curls: 2-3 sets of 10-15 reps
Reverse Wrist Curls: 2-3 sets of 10-15 reps
Twisting Hanging Leg Raises: 3 sets of 15-20 reps
Machine Crunches: 3 sets of 15-20 reps


Batista Cardio Routine

Because of all the exercise he gets during wrestling matches, Batistia doesn't put a big focus on cardio. He tries to work in 20 minutes on the elliptical at the end of a workout to burn some extra calories. He doesn't do intense cardio and avoids exhaustion.

Batista Diet

High Protein, Low Fat

Batista says that it's hard to watch his diet since he is on the road so much. He doesn't waste time counting calories or carbs. Instead, he simply tries to eat meals that are high in protein and low in fat. If he's getting ready for a match or photo shoot, he'll eat some additional carbs to inflate his muscles as well. However, he prefers natural carbs like fruits and vegetables. He is not a fan of bread or pasta.