Triple H Workout Routine and Diet: Train like The WWE Legend!

It’s about damn time Triple H get his spot among our WWE / Professional Wrestler Workout Routines.

Triple H is a legend, and while we’ve seen other legends like Stone Cold Steve Austin, Dwayne Johnson, Edge and more – I couldn’t move on adding without Triple H getting his slot.

Luckily for us, Triple H has shared his training style and insights that he used to make it back into the ring and get jacked all over again.

On top of that, he shares A LOT on social media that we’ll be using – but before I get ahead of myself let’s take a step back and hold this all for the workout research section below.

For now let’s move into some stats and see how he comes in compared to other celebrities and athletes within our Workout Database.

Triple H Stats:

Real Name: Paul Michael Levesque

Height: 6’4

Weight: (approximate) 256 lbs.

Age: 52 years old

Triple H is huge. 

He’s as tall as The Rock, and even weighs right in that same range – making him another behemoth among our celebrities.

The average height falls in the range of 6’1-6’3 with celebs like Chris PrattChris HemsworthChris EvansAdam DriverStephen AmellClive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad PittMatt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark WahlbergZac EfronKit HaringtonTom Holland and more.

Even taller than them are guys like The MountainJoe ManganielloBen AffleckJason MomoaRay FisherWinston DukeAlexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

Triple H Diet and Nutrition

Triple H has had a winding slope of dietary guidelines throughout his career.

If you ask him right now he will likely tell you that he only sees food as fuel and nothing else.

In an interview on the road to WrestleMania in 2019 Triple H says this in regards to what his diet was like:

“Depending on the day, I do some type of carb cycling – so it’s very low carb most always anyways – but these past three weeks I do 3 days no carbs, [just protein and fat; healthy fat], and then one day with carbs (about 200-250 grams). And then I go back to just protein and fat.”

He also says that this is a fairly typical cycle he does to come in as lean as possible.

But, one thing to note is that in the same interview he says:

“I pretty much have a cheat meal every week. Helps keep my metabolism going.”

And back in 2000 he shared a “guide” to eating on the road, and what he eats at different fast food restaurants (although currently he’s shared a lot about how he has been meal prepping his entire diet).

Here’s a breakdown of some of his answers from that guide:

McDonald’s (Or Wendy’s, Carl’s Jr., Etc.): “Buy two grilled chicken breast sandwiches and throw away one of the buns. If they run out of chicken for some strange reason, order two double cheeseburgers and throw away one of the buns. This isn’t the best source of protein, but it will still give your body what it needs for the next few hours.”

Subway: “You can get a turkey and cheese sandwich, with double meat, and have yourself a solid meal here. Subway actually has the double meat option on the menu, so take it every time. Keep your protein high and moderate the carbs. That strategy has been instrumental in my most significant physique changes over the past five years. It’s not so much the fat content but the carbs you need to worry most about.”

Denny’s: “We’re talking about the only place in the Northeast that has been open late at night since I can remember, I’m so tired of Denny’s, in fact, that I’m willing to drive an extra five miles to the next exit – even at 3 a.m. – just to see if I have other options. If I can’t avoid it, though, there are plenty of good protein choices at Denny’s. Egg whites, steak, chicken breast, and whole eggs. Ask them to cook the eggs without oil and to steam – rather than fry – the hash browns if they can. If not, don’t sweat it.”

So all in all Triple H is strict when it’s time to be lean and cut, but he also has his cheat meals, and also has incorporated fast food and quick-stop meals throughout the entirety of his career.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh JackmanBenedict CumberbatchTom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegansBrandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious what the Top Diets Among Celebrities actually are?  Check it out.

Triple H Workout 2

Triple H Workout Routine Research

Triple H made a big comeback both into the ring and from injury.

If you follow his Instagram you’d see just how hard he has been working to crush the weights and continue his training.

While right now his feed is mostly marketing himself and other superstars, he has posted a handful of great videos and pictures of him training, including one of him deadlifting a ton of weight, stating:

“‪Tonight’s card:‬
‪ Sumo deads‬
‪ Box jump‬
‪ Banded goblet squat‬
‪ Sled drag/farmer walk combo‬ ‪…Plus other exciting exercises!”

There are also videos of him doing weighted crunches and ab work, and floor bench press – on top of more.

But why do I tell you the specifics? 

Well, because we’re going to be using it.

After an interview with Triple H, Muscle and Fitness shares:

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.

They also continue on to share some information about how dedicated Triple H is, coming from his trainer:

“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.”

His trainer, who shares an upper body routine that we’ll be using, also states:

“Each workout begins with a mobility warmup that includes foam rolling, and both active and dynamic stretches.”

The routine shared is a workout that includes the lower reps, higher load – so we’ll be using that to create the other two days of his training – on top of what we’ve seen from his personal shares on his social and other sources.

Be ready to lift heavy, but don’t be afraid to scale down if needed.

Triple H Workout Routine

Triple H Workout Routine

Training Volume:

4+ days per week


For this one we’re going to build it out exactly like Triple H and his trainer explain: 4 days of lifting around two max effort days and two speed and rep days.  On top of that I’ll provide bonus optional resources in case you’d like to step it up a notch and increase the cardio and/or performance considering Triple H also works hours of rehearsal and actual wrestling into his regime.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Triple H Workout: Sample Schedule

Monday: Max Effort Upper Body

Tuesday: Max Effort Lower Body

Wednesday: Active Rest Day, Cardio or Rehearsal

Thursday: Speed and Reps Upper Body

Friday: Speed and Reps Lower Body

Saturday: Active Rest Day, Cardio or Rehearsal

Sunday: Rest Day (or Active Rest Cardio)

Triple H Workout: Max Effort Upper Body

Warm Up: 

Mobility Warm Up, Foam Roll, Active and Dynamic Stretching


Bench Press

4×3-5 reps

Band Pull-Apart

Complete 100 Reps in as Many Sets Necessary

YTW Raise

4×15 second hold

Lateral Raises


Barbell Bicep Curl



Complete 100 Reps in as Many Sets Necessary


3×60 second hold

Pallof Press


Triple H Workout: Max Effort Lower Body

Warm Up: 

Mobility Warm Up, Foam Roll, Active and Dynamic Stretching


Back Squat

4×3-5 reps

Hamstring Curls

Complete 100 Reps in as Many Sets Necessary

Weighted Wall Sit

4×30-60 second hold

Bulgarian Split Squats

3×10 each leg

Dumbbell Deadlifts


Seated Calf Raises

Complete 100 Reps in as Many Sets Necessary

Hollow Hold

3×60 second hold

Kettlebell Swings


Triple H Workout: Speed and Reps Upper Body

Warm Up: 

Mobility Warm Up, Foam Roll, Active and Dynamic Stretching


Floor Bench Press


Incline Dumbbell Bench Press


Arnold Press



A. Power Cleans


B. Barbell Shrugs


Chest Flys


Weighted Dips


Triple H Workout: Speed and Reps Lower Body

Warm Up: 

Mobility Warm Up, Foam Roll, Active and Dynamic Stretching


Sumo Deadlifts


Box Jumps


Banded Goblet Squats



A. Sled Drag

3×50 yards

B. Farmer Walk

3×50 yards

Glute Bridges


Cable Pullthroughs


Triple H Workout Routine: Optional Bonus Training Resources


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