David Bautista Workout and Diet

Born: 1969

David Bautista was born in the Washington, DC suburb of Arlington, Virginia. He had a rough childhood and was living on his own by age 17. Bautista worked as a nightclub bouncer until he was arrested for a fight that left 2 patrons injured. He also worked as a lifeguard before turning to bodybuilding and pro wrestling. Bautista won the World Heavyweight Championship 4 times, the WWE Championship twice and the World Tag Team Championship 3 times, twice with Ric Flair and once with John Cena. He left the WWE in 2019. In 2012, Bautista won his only MMA fight, a TKO in the first round. Bautista’s acting career began in 2006. He starred in The Man with the Iron Fists, and has also appeared in many other films, including Spectre, Riddick, Blade Runner 2049 and Guardians of the Galaxy. Bautista has modeled for fitness magazines. He wrote an autobiography and released a couple of biographical DVDs. Bautista has been married 3 times, has 3 kids and 2 grandkids. He is active in politics. He has millions of followers on social media. Bautista is 6 feet, 5 inches tall and weighs about 280 lbs.

Known For:

David Bautista’s Diet


Bautista’s career has had several distinct phases. When he was bodybuilding, he would eat enormous amounts of food to get as big as he could. When he was wrestling, he traveled a lot which meant he had to be flexible on what he would eat. And now as an actor, he has long days of shooting and he still needs to look ripped. So he focuses on getting enough protein but doesn’t stress too much about counting carbs or calories. He avoids junky, fatty foods and eats whole, natural ones. Since retiring from wrestling, he says he eats a diet that is nearly vegan with very few animal products in it. Bautista always drinks plenty of water to stay hydrated.

Estimated Macros

  • Low Fat 15% 15%
  • Medium Carb  35% 35%
  • High Protein 65% 65%

Diet Details


The Power of Protein

Bautista says protein is the best thing to eat after a workout. He used to eat all the usual suspects in the clean protein category: egg whites, chicken breast, fish and cottage cheese, but he has recently cut back on meat and dairy, although he still eats eggs.


Clean Eating

Despite living a busy life, Bautista makes an effort to eat plenty of salads, veggies, and whole grains such as brown rice.


No Carb Counting

Bautista works out intensely, and since he eats whole foods, he doesn’t feel the need to track his macros.

What to Eat






Brown Rice


Whole Grains


Protein Powder


Egg Whites


Cottage Cheese


Chicken Breast







What to Avoid


Trans Fats


Fried Foods


Junk Food


Refined Sugar


Processed Foods


Artificial Ingredients


Chemical Additives




Bautista on Eating Post-Workout

‘The first thing you want to do after you work out is recover. The way to do that is with protein.’


Bautista on Diet

‘Find some way to eat as healthy as you can.’


Bautista on Committing to Health

‘You just have to dedicate yourself to it.’

David Bautista’s Workout Routine

Weekly Routine

Focus on Hypertrophy

It’s not hard to see that Bautista concentrates on maximizing muscle growth. But he also needs stamina and agility, and he no longer uses the heaviest weights possible.

Make It Work

Bautista says that switching from wrestling to acting was a complete change, and that with long days of shooting, he has to fit in exercise wherever he can, including doing pushups or squats on set or running from the set back to his trailer.

Get That Heart Pumping

Bautista’s way of getting cardio into his workout is to do circuit training.

Save Time

Bautista likes to move fast to get his workout over with, and also because a high-intensity routine burns more fat.

Reasonable Dose

Since leaving the WWE, Bautista works out 3 days a week, doing a fast, intense routine that involves high reps with lighter weights.

Classic Split

Bautista follows the classic routine of focusing on 1 body part for each session, allowing it to recover the rest of the week.

Avoid Overuse

At 50+, Bautista is very keen to avoid injury and so he doesn’t overdo the lifting.

Exercise Style


A Dave Bautista Routine

Day 1: Legs
Seated calf raises: 10-15 reps x 3-4 sets
Standing calf raises: 10-15 reps x 3-4 sets
Lying leg curls: 10-15 reps x 3-4 sets
Seated leg curls: 10-15 reps x 3-4 sets
Leg extensions: 10-15 reps x 3-4 sets
Leg presses: 10-15 reps x 3-4 sets

Day 2: Rest

Day 3: Shoulders/Back
Front pulldowns: 10-15 reps x 3-4 sets
Rear pulldowns: 10-15 reps x 3-4 sets
Lateral raises: 10-15 reps x 3-4 sets
Barbell behind-the-neck press: 10-15 reps x 3-4 sets
Bent laterals: 10-15 reps x 2-3 sets
Dumbbell shrugs: 10-15 reps x 3-4 sets

Day 4: Rest

Day 5: Chest/Arms
Incline bench press: 10-15 reps x 3-4 sets
Dumbbell bench press: 10-15 reps x 2-3 sets
Cable crossovers: 10-15 reps x 2-3 sets
Dumbbell curls: 10-15 reps x 3-4 sets
Preacher curls: 10-15 reps x 2-3 sets
Triceps extensions: 10-15 reps x 2-3 sets
Triceps press: 10-15 reps x 3-4 sets
Regular wrist curls: 10-15 reps x 3-4 sets
Reverse wrist curls: 10-15 reps x 3-4 sets
Hanging leg raises: 10-15 reps x 3-4 sets
Crunches: 10-15 reps x 2-3 sets

Days 6 & 7: Rest


Bautista on His Health at 50+

‘I’ve varied my training and trimmed down a lot, and I think it’s really helped my overall health.’


Bautista on His Training

‘It’s no secret. You just get your heart rate up…Even when I go and train weights, I look at it as a cardio workout.’


Bautista on Why he Does Circuit Training

‘That’s the best way to make the most of a very short amount of time.’


Bautista on Another Good Reason to Keep That Heart Pumping

‘When your heart’s going, you burn fat.’

David Bautista’s Supplements

Protein Powder


Bautista takes in a lot of protein. But because it can be hard to eat so much, he often drinks it in the form of protein shakes. Protein is needed to grow, repair and retain muscle, and it can be found in a form that is suitable for vegans.

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Pre Workout

Pre Workout

Bautista takes a pre workout so he has enough energy for intense workouts. Pre workouts also promote muscle growth.

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post workout

Post Workout

After hitting the gym, Bautista takes a post workout supplement which contains BCAAs, carbs and protein to help speed recovery and replenish glycogen stores.

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Omega 3 Fish Oil

Fish Oil

Bautista takes fish oil which is rich in omega-3s. It supports joint health, combats inflammation and boosts mood.

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Vitamin D

Vitamin D

Another one of Bautista’s go-to supplements is vitamin D which contributes to strong bones and muscles, along with many other processes in the body, including regulating blood sugar. Many people are deficient in this important nutrient.

Get it here

David Bautista’s Lifestyle

Lengthy Recovery

Bautista has suffered many injuries, but his worst was a torn triceps that involved taking muscle from his hamstring to repair. He was out for 6 months recovering.

Guardian of the Lunchbox

Bautista has an incredible collection of steel lunchboxes. He doesn’t like anyone to touch them, especially not his favorite: a Green Hornet featuring his personal hero, Bruce Lee.

Living The American Dream

Bautista grew up in poverty and says it’s amazing to him that he is now a movie star.

Love What You Do

Bautista says that while wrestling is hard, he loved it, and misses it. He feels the same love for acting.


Bautista on his Amazing Life Path

‘I was a poor kid. I came from nothing. We didn’t have any money; a lot of times, we didn’t have any food. And now, all of a sudden, I’m a superhero in a Marvel movie. Talk about the American dream, man, I’m living it.’


Bautista on Bruce Lee

‘I love Bruce, what he did for film and what he stood for in the film. He was so far ahead of his time.’


Bautista on Motivation

‘Nothing can motivate me any more than I’m already motivated.’


Bautista on His First Acting Lessons

‘Shakespeare…That’s the kind of stuff I love.’


Bautista on Acting

‘I don’t aspire to be a huge movie star. I really just fell in love with acting.’


Bautista on Others’ Perception of Him

‘For some reason, I’m the guy people love to hate…I don’t mind being that guy. I have fun with it.’


Bautista on Himself

‘I’m not a big guy. I’m not a menacing guy. I’m not an intimidating guy. I may look that way, but just spend 2 seconds talking with me and you know that’s not who I am.’

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