Dave Bautista Is an American Actor, Retired Professional WWE Wrestler & Bodybuilder

Born on January 18th, 1969, Dave Bautista is a popular Hollywood actor, retired WWE professional wrestler, Mixed Martial Artist, and former bodybuilder, starred in many Hollywood blockbusters like The Man with the Iron Fists, Guardians of the Galaxy, Spectre, Riddick, and L.A. Slasher.

Known for his incredible physique Dave Bautista is also popular for being 4 times World Heavyweight Championships and WWE Championships 2 times. Moreover, he has worked with many popular actors and athletes in great shapes like himself, such as Dwayne Johnson, Josh Brolin, Chris Pratt, and John Cena.

After Signing Contract With WWE, Dave Focused More Towards Stamina, Agility & Quick Movement Compared to Hypertrophy & Strength

Also, formerly known as Super Duper Dave, Dave Bautista used to follow proper hypertrophy during his bodybuilding career. Still, after signing the contract with WWE, Dave Bautista’s workout routine shifted more towards athleticism for being successful in professional wrestling, as it requires strength, agility, stamina, and quick movement.

dave bautista workout routine

Dave Bautista’s Training Split

During his bodybuilding career, Dave has followed hypertrophy and strength for his massive size and bulk. However, after becoming a professional wrestler, he shifted from hypertrophy and strength to agility and stamina, as wrestling is another sport that requires quick movements. And, one such training split he followed is as below:

  • Day 1 – Monday: Calves & Legs
  • Day 2 – Tuesday: Rest Day
  • Day 3 – Wednesday: Back & Shoulders
  • Day 4 – Thursday: Rest Day
  • Day 5 – Friday: Chest & Arms
  • Day 6 – Saturday: Rest Day
  • Day 7 – Sunday: Rest Day

Here below is Dave Bautista’s workout plan:

Dave Bautista’s Workout Routine

Below is Dave Bautista’s workout plan that involves three training sessions in a week:

Day 1 – Monday: Calves & Legs

ExerciseSetsReps
Calf Raises – Seated3 – 410 – 15
Calf Raises – Standing3 – 410 – 15
Leg Curls – Seated3 – 410 – 15
Leg Curls – Standing3 – 410 – 15
Leg Curls – Lying3 – 410 – 15
Hack Squats2 – 310 – 15
Leg Extensions3 – 410 – 15
Leg Press2 – 310 – 15

Day 2 – Tuesday: Rest Day

Day 3 – Wednesday: Back & Shoulders

ExerciseSetsReps
Lat Pulldowns – Front3 – 410 – 15
Lat Pulldowns – Behind The Neck3 – 410 – 15
Seated Cable Rowing2 – 310 – 15
Side Lateral Raises3 – 410 – 15
BB Press – Behind The Neck2 – 310 – 15
Bent Lateral Raises2 – 310 – 15
DB Shrugs3 – 410 – 15

Day 4 – Thursday: Rest Day

Day 5 – Friday: Chest & Arms

ExerciseSetsReps
Bench Press – Incline3 – 410 – 15
DB Bench Press210 – 15
Cable Crossovers210 – 15
DB Curls3 – 410 – 15
Preacher Curls210 – 15 
Triceps Press downs3 – 410 – 15
Triceps Extensions210 – 15
Wrist Curls3 – 410 – 15
Reverse Wrist Curls3 – 410 – 15
Hanging Leg Raises3 – 410 – 15
Crunches210 – 15

Day 6 – Saturday: Rest Day

Day 7 – Sunday: Rest Day

Another Workout Plan of Dave Bautista for the Movie Avengers

Here’s another workout routine of Dave that he followed for the preparation of the movie Avengers:

Day 1 – Push

ExerciseSetsReps
DB Chest Press2 – 46 – 8
Chest Press – Machine2 – 48 – 10
Lying Deltoid Lateral Raises W/ Cable2 – 48 – 10
Shoulder Press2 – 410 – 12
Cable Cross Triceps Extensions2 – 410 – 12
Calf Raises W/ Machine2 – 410 – 12

Day 2 – Legs

ExerciseSetsReps
Crunch (Different Variations)2 – 46 – 8
Leg Curls – Seated2 – 45 – 6
Squats – Heels Elevated2 – 46 – 8
Leg Extensions2 – 410 – 12
Squat Press2 – 412 – 15
Walking Lunges2 – 425 – 30 / Steps

Day 3 – Pull

ExerciseSetsReps
1 – Arm Machine Rowing2 – 46 – 8
Lat Pull downs – Machine2 – 46 – 8
DB Rowing2 – 46 – 8
1 – Arm DB Preacher Curls2 – 46 – 8
Incline Curls2 – 410 – 12 
Side Lateral Raises – Machine / DB2 – 410 – 12
Rear Deltoid Raises – Machine2 – 410 – 15
Calf Raises2 – 410 – 20

Dave Bautista’s Diet Plan

Dave doesn’t care much about carbohydrates or calorie intake because of his high-intensity training routines. However, he prefers following low fat and high protein diet plan, and one such is as below:

Meal 1

  • Egg Whites
  • Oatmeal
  • Protein Shake

Meal 2

Meal 3

  • Green Peas
  • Fish
  • Baked Potato

Meal 4

  • Grilled Chicken
  • Brown Rice
  • Cottage Cheese

Meal 5

  • Tuna Salad
  • Protein Shake

Dave Bautista Movies

Here’s the list of movies in which Dave has worked:

  • Thor: Love and Thunder – To be released in 2022
  • Dune – To be released later in 2021
  • Army of the Dead – To be released later in 2021
  • My Spy – Released in 2020
  • Escape Plan: The Extractors – Released in 2019
  • Stuber – Released in 2019
  • Avengers: Endgame – Released in 2018
  • Master Z: The Ip Man Legacy – Released in 2018
  • Final Score – Released in 2018
  • Escape Plan 2: Hades – Released in 2018
  • Hotel Artemis – Relapsed in 2018
  • Avengers: Infinity War – Released in 2018
  • Blade Runner 2049 – Released in 2017
  • 2048: Nowhere to Run – Released in 2017
  • Guardians of the Galaxy Vol. 2 – Released in 2017
  • Bushwick – Released in 2017
  • The Warriors Gate – Released in 2016
  • Marauders – Released in 2016
  • Kickboxer: Vengeance – Released in 2016
  • The Boss – Released in 2016
  • Heist – Released in 2015
  • Spectre – Released in 2015
  • A. Slasher – Released in 2015
  • Guardians of the Galaxy – Released in 2014
  • Riddick – Released in 2013
  • The Man with the Iron Fists – Released in 2012
  • The Scorpion King 3: Battle for Redemption – Released in 2011
  • House of the Rising Sun – Released in 2011
  • Wrong Side of Town – Released in 2010

Wrapping Up

Dave Bautista is one of the popular retired wrestlers known for his massive size and muscles like other popular wrestlers John Cena. No doubt, he has started his career as a bodybuilder and later on changed, and due to that, he even shifted his focus towards other types of training.

Nonetheless, if you’re looking to train like Dave, we recommend following his workout routine if you have little experience. And, if you’re a total beginner, we would suggest choosing another beginner’s workout routine instead of this one that can become taxing to your body.