Here's something I wrote up
Triple H has also worked very closely with Joe DeFranco. In 2013, DeFranco documented HHH's workouts at DeFranco's Gym
please keep in mind that I’ve been working with Triple H for almost two years. The training week that you’re about to read is not easy…and it’s certainly not for everyone
Day One: Morning
| Exercise | Sets | Rep Range |
|---|---|---|
| Prowler sprints w/push-ups | 20 minutes | 30 yards, 10 push ups |
Day One: Night - Strength
Warm Up
SMR w/ Lax Ball & Foam Roller (upper back/lats/pecs)
Sleeper Stretch x 20sec each arm
Supine on Foam Roller “Snow Angels” (palms up) x 10
Kneeling Side-to-side Pec Stretch x 5 each side
Lying “Y-Handcuffs” x 10
Push-up Plus x 15
Mini Band Face Pull + External Rotation x 10
Underhand Mini Band Pull-aparts x 15
Mini Band “Shoulder Dislocations” x 10
Lat Stretch x 20sec. each side
3-Way Shoulder “Drop-Catch” Neural Activation Series x 5 reps each way
| Exercise | Sets | Rep Range |
|---|---|---|
| 3-Board Bench Press | 5 | 3 |
| Weighted push-ups | 3 | 15, 15, Max |
| Underhand Mini Band Pull-aparts | 3 | 35, 35, 30 |
| Bent-over DB Rows | 3 | 8 |
| Jungle Gym Face Pull + External Rotation | 3 | 12 |
| Single Arm Dumbbell Shrugs | 3 | 8 (2 second hold) |
| Side-Lying Lateral Raise on Incline Bench | 3 | 12 |
| Heavy Sledgehammer Tire Chops | 4 | 8 (each side) |
Day Two: Morning
| Exercise | Sets | Rep Range |
|---|---|---|
| Hit punch mits | 5 | 5 minutes (60 seconds rest between rnd) |
Day Two: Night
Warm up
SMR w/ Foam Roller – IT Band, Quads, Adductors, Calves
SMR w/ Lax Ball – Piriformis/Glutes
Seated Piriformis/Glute Stretch
Cossack Squats (slide technique w/ hand support) x 5 each side
Squat to Stand x 10
Rollovers into V-sits x 10
Bent-knee Iron Cross x 5 each side
Quadruped Knee Circles x 10 fwd, 10bwd
Mountain Climbers x 20
Groiners x 5 (Hold last rep for 10sec.)
Rear Foot Elevated Hip Flexor Stretch
Standing (weighted) calf/achilles stretch
Leg Swings x 10 front/back, 10 side-to-side
TKE’s w/ band: 3 x 15 each leg
Box Jumps x 5-10
| Exercise | Sets | Rep Range |
|---|---|---|
| Barbell box squat | 6 | 3 w/ 80% 1RM |
| Box jumps | 6 | 3-5 |
| Barbell Bulgarian Split Squats | 3 | 8 (each leg) |
| Barbell Hip Thrusts | 3 | 10 |
| Lateral Shuffles | 3 | 5 (each way) |
Day Three: Night
| Exercise | Sets | Rep Range |
|---|---|---|
| Hit punch mits | 5 | 5 minutes (60 seconds rest between rnd) |
| Fascial stretch therapy | 1 | 90 minutes |
Day Four
Warm up
SMR w/ Lax Ball & Foam Roller (upper back/lats/pecs)
Sleeper Stretch x 20sec each arm
Supine on Foam Roller “Snow Angels” (palms up) x 10
Kneeling Side-to-side Pec Stretch x 5 each side
Lying “Y-Handcuffs” x 10
Push-up Plus x 15
Mini Band Face Pull + External Rotation x 10
Underhand Mini Band Pull-aparts x 15
Mini Band “Shoulder Dislocations” x 10
Lat Stretch x 20sec. each side
3-Way Shoulder “Drop-Catch” Neural Activation Series x 5 reps each way
| Exercise | Sets | Rep Range |
|---|---|---|
| Floor blackburns | 2 | 4 positions, 15 seconds w/ 5lb plate |
| Swiss Bar “6/6/6″ Press | 2 | - |
| Cable Crossover | 5 | 8-12 |
| Jungle Gym Rear-Delt Flies | 5 | 10-12 |
| 3-Way 'Shoulder Shocker' | 3 | 8 per exercise |
Perform 4 sets of the below exercises with no rest between sets
| Exercise | Sets | Rep Range |
|---|---|---|
| Green Band Triceps Pushdowns | 1 | 25 |
| Empty Barbell Curls | 1 | 25 |
| Seated EZ Bar Wrist Extensions | 1 | 25 |
Day Five
Warm up
SMR w/ Foam Roller – IT Band, Quads, Adductors, Calves
SMR w/ Lax Ball – Piriformis/Glutes
Seated Piriformis/Glute Stretch
Cossack Squats (slide technique w/ hand support) x 5 each side
Squat to Stand x 10
Rollovers into V-sits x 10
Bent-knee Iron Cross x 5 each side
Quadruped Knee Circles x 10 fwd, 10bwd
Mountain Climbers x 20
Groiners x 5 (Hold last rep for 10sec.)
Rear Foot Elevated Hip Flexor Stretch
Standing (weighted) calf/achilles stretch
Leg Swings x 10 front/back, 10 side-to-side
TKE’s w/ band: 3 x 15 each leg
Box Jumps x 5-10
Push up 2x15
Band-pull-aparts 2x15
Band shoulder dislocations 1x10
| Exercise | Sets | Rep Range |
|---|---|---|
| Medicine ball scoop toss for height | 2 | 5 |
| Timed Tire Flips | 4 | 5 |
| Zig-Zag Farmers Walks | 3 | 50 yards |
| Heavy Prowler Push/Sprint | 10 | 10 yards |
| Seated Hand-over-Hand Sled Pull | 3 | 30 foot rope |
| Battle Ropes | 3 | 30 seconds w/ 30s rest |
| Stability ball planks | 2 | 20 |
| Crunches | 2 | 20 |
Day Six
If Triple H wakes up feeling sore and/or “tight”, he performs the following workout in order to increase blood flow.
| Exercise | Sets | Rep Range |
|---|---|---|
| Mini Band Pull-aparts | 1 | 100 |
| Light Band Biceps Curls | 1 | 100 |
| Light Band Triceps Pushdowns | 1 | 100 |
| Crunches | - | - |
| Reverse crunches | - | - |
| Moving side planks | - | - |
Day seven
DAY OFF