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Dave Bautista Workout Routine and Diet: The Complete Breakdown
Dave Bautista has fascinated people for years. His career has showed the world that he is one of the hardest men walking on the face of the earth. We have brought the Dave Bautista workout routine and diet plan so you can, if chose to take on the challenge, build a Bautista body.
Who is Dave Bautista?
Dave Bautista is known for his career as a professional wrestler, but also as an actor. His most notorious role being Drax the Destroyer in the Marvel cinematic universe.
From the year 2000 onwards, Dave Bautista (known at the time as Dave Batista) became famous with the titles he accumulated during his time with the World Wrestling Federation (today known as WWE).
He has multiple titles as the world heavyweight champion in the WWF and WWE Championships. Bautista wrestled from 2000 to 2010, then retired for a few years before making a much anticipated come back in 2013. He announced his final retirement from wrestling in April 2019.
In parallel, he also began a successful acting career. Bautista started with small appearances in TV shows such as Smallville or Neighbours.
He then moved onto cinema, starring in movies such as Riddick and Blade Runner 2049. In 2014, he portrayed Drax the Destroyer in the Marvel cinematic universe movie Guardians of the Galaxy, which he later reprised in several movies such as Guardians of the Galaxy Vol. 2, Avengers: Infinity War and Avengers: Endgame.
One popular question is what is Dave Bautista’s height and weight? At 6’5” tall and over 260 pounds he is a mountain of a man covered in tattoos (we could spend an entire article talking about Dave Bautista’s 32 tattoos). Now consider that he is over 50 years old (born on January 18, 1969) and you realize that his physique and numbers are spectacular.
Today we are breaking down Dave Bautista workout routine, so you can also put your efforts towards looking like Drax the Destroyer!
Dave Bautista’s Diet
Before looking into a Drax inspired workout, let’s have a look at his diet plan which is designed to build muscle to support his roles.
Dave Bautista said multiple times in interviews he does not have extreme rules for his diet, as with his workout program he is more focused on a regular and consistent diet.
He follows a high protein, low fat diet as his baseline. He has explained that he does not strictly monitor his calorie intake nor does he too heavily restrict carbohydrates. Rather he focused on eating healthy, whole foods.
Dave Bautista has mentioned on various occasions that since leaving WWE, he now mainly follows a vegan diet (with the exception of eggs). Think it’s impossible to be Bautista size on a vegan diet? Check out our article on Frank Medrano and his vegan philosophy.
He is also known to supplement with high quality protein, a multi-ingredient supplement after workout that contains BCAAs, for muscle growth and recovery. He confirmed in various interviews that he also takes fish oil, and vitamin D.
You can also check out our recent article on Lean Body Hacks – The Complete Food Edition. This will help you get started on your journey to building solid lean muscle mass like Bautista. Enjoy!
Dave Bautista’s Training Frequency and Tricks
Dave said that his workout routine has changed quite a bit since he stopped wrestling. He has explained that he usually works out three days a week and avoids super heavy weight lifting sessions (this is probably all relative). He doesn’t follow any extreme rules that would be hard for us mortals to follow. However, the one thing that is the same – he still maintains a strict schedule and is committed to it.
One of the tricks he mentions a lot about his workout program is that he thinks of his entire workout as a cardio workout.
In an interview in 2017, he explained: “It’s no secret, you just get your heart rate up. This is the way I do it: even when I go and train weights, I look at it as a cardio workout. I’m not going in and grabbing a weight where I can only do five reps. I’m going in, grabbing a weight, doing 15 reps and I’m keeping my rest periods short because I like to keep my heart rate up. When your heart’s going, you burn fat. That’s the way I approach everything as far as training goes. When I was boxing, I was fighting to get my heart rate up and keep it up there. That’s the best way to make the most of a very short amount of time.”
Dave Bautista’s Workout Routine
Dave has 3 different workout routines that he primarily uses, depending on what body parts he is working on:
- 3-4 sets of both Seated and Standing Calf Raises with 10 to 15 reps
- 3-4 sets of Seated, Standing, and Lying Leg Curls with 10 to15 reps
- 2-3 sets of Hack Squats with 10 to 15 reps
- 3-4 sets of Leg Extensions with 10 to 15 reps
- 2-3 sets of Leg Presses with 10 to 15 reps
Back and shoulders:
- 3-4 sets of both Front and Rear Pull-downs with 10 to 15 reps
- 2-3 sets of Seated Cable Rows with 10 to 15 reps
- 3-4 sets of Lateral Raises with 10 to 15 reps
- 2-3 sets of Barbell Behind-the-Neck-Press with 10 to 15 reps
- 2-3 sets of Bent Laterals with 10 to 15 reps
- 3-4 sets of Dumbbell Shrugs with 10 to 15 reps
Arms and chest:
- 3-4 sets of Incline Bench Press with 10 to 15 reps
- 2-3 sets of Dumbbell Bench Press with 10 to 15 reps
- 2-3 sets of Cable Crossovers with 10 to 15 reps
- 3-4 sets of Dumbbell Curls with 10 to 15 reps
- 2-3 sets of Preacher Curls with 10 to 15 reps
- 3-4 sets of Triceps Presses with 10 to 15 reps
- 2-3 sets of Triceps Extensions with 10 to 15 reps
- 3-4 sets of both Normal and Reverse Wrist Curls with 10 to 15 reps
- 3-4 sets of Hanging Leg Raises with 10 to 15 reps
- 2-3 sets of Crunches with 10 to 15 reps
He says his usual routine is to work out one day and rests the next day, while rotating the workouts during the week. A typical Dave Bautista’s workout schedule could therefore look like this over a week:
Wednesday: Back and shoulders
Friday: Arms and chest
Saturday & Sunday: rest
Drax Inspired Workout
In order to build lean muscle mass like Drax the Destroyer, you can inspire yourself from Dave Bautista’s workout routine! Be forewarned, the Drax body does not happen over night. It isn’t just about a bit of extra weight training. It is a focused and committed routine that is carefully balanced with a consistent diet plan.
Obviously, not everyone is as fit and muscular as Dave Bautista, so if this workout plan is a big change from what you are usually doing, we recommend finding a personal trainer to get started. That way, you can understand and learn the movements properly, limiting the risks of injuries. A personal trainer can also personalize your training and recommend specific exercises depending on the goals you want to achieve.
Let’s Recap Some of Dave Bautista’s Best Tips:
First, you want to be consistent. Find out what motivates you and what routine works for you. Clearly Dave Bautista does not maintain this level of fitness without efforts and a regular routine. Consistency and commitment are key!
Second, his diet might not be ideal for you, but in order to achieve muscle growth it is recommended to have a high intake of proteins, whether it is achieved through your diet or by supplementing, or both. Dave said he usually takes proteins before and after workout.
Third, as described above, you want to have different workout programs for different body parts and rotate those, so you can achieve muscle growth evenly and hit all muscles during one week of training.
Fourth, use your workout session as cardio training and maintain a high heart rate through your session. This is achieved by doing fast reps and not giving yourself too much break in between sets. As he explained, better lift less weights but do more reps at a faster pace.