Triple H Workout and Diet
Pro Wrestler
Triple H is the stage name of Paul Michael Levesque. Growing up in New Hampshire, he played sports, including basketball and baseball. Around age 14, Levesque became interested in bodybuilding. He started entering bodybuilding competitions after graduating from high school and won the 1988 Mr Teenage New Hampshire. Levesque started training at a professional wrestling school in Massachusetts and debuted with Killer Kowalski’s IWF team. In 1994, he signed a 1-year contract with the WCW, and after that, he signed with the WWE (later the WWF). Levesque’s first stage name in the WWF was Reginald DuPont Helmsley, and later he became Hunter Hernst Helmsley. He holds many titles, including winning Wrestlemania 7 times, World Tag Team 3 times, and World Champion 14 times. Levesque is one of 7 wrestlers to hold the triple crown. Triple H, aka ‘The Game,’ was inducted into the WWE Hall of Fame in 2019. In 2021, Levesque suffered a heart attack, which ended his career in the ring, but he continues to promote pro wrestling. He is married and has three daughters. He has millions of followers on social media. Levesque is 6 feet, 4 inches tall and weighs about 255 lbs.
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Triple H’s Diet
Diet Summary
Pro wrestling may be choreographed, but the performers still need to be at the top of their game. Levesque trained like a pro in all aspects, including diet.
When he was wrestling, he worked with nutritionist Dave Palumbo, who had him on a regimen of about 50 g of protein and 25-30 g of fat per meal six times a day. His carb intake would drop down the closer he got to a match.
He likes the keto diet, but his nutritionist prefers that he consume some carbs so his muscles don’t look flat. During the off-season, he would up his carbs to about 250 g per day.
Now retired from performing, he eats a balance of protein, healthy fats, and healthy carbs and avoids junk. His proteins of choice include fish and chicken. He eats his veggies every day, and he loves fruit, which he says helps curb the desire for empty-calorie foods. He drinks plenty of water every day and supplements with whey protein, fish oil, and creatine.
Estimated Macros
Medium Fat
Variable Carb
High Protein
Diet Details
Regular Refuelings
To maintain his massive physique when wrestling, Levesque would eat every couple of hours throughout the day.
Pound the Protein
Levesque’s meals center on protein. When he was training, if he missed a meal, he would have a protein bar or shake.
A K.I.S.S. Plan
Levesque advocates for a varied, balanced diet composed of simple foods, including plenty of single-ingredient items like chicken, fish, and fresh fruit and veg.
Load Up on Fruit
Levesque loves his fruit, and considers it the best way to give yourself a healthy treat.
Pass on the Junk
Levesque avoids empty-calorie foods like potato chips, sugary drinks, and packaged snacks.
Carbs for Energy
Levesque adds in extra carbs to boost his metabolism, but it isn’t much, only about 35 g.
Scheduled Cheat
When Levesque was wrestling, his off-season routine was to have a cheat meal once a week.
What to Eat
- Whole foods
- Eggs
- Fish
- Chicken
- Oatmeal
- Veggies
- Fruit
- Nuts
- Peanut butter
- Fish oil
- Whey protein
- Water
What to Avoid
- Empty-calorie foods
- Soft drinks
- Junk food
- Sugar
- Chemical ingredients
- Artificial additives
Levesque on cheat meals
‘You have to shock the system; cheat meals keep your body functioning more efficiently.’
Levesque on tempting food
‘The one thing about having kids in the house is there are things you would never crave, but then you see the kids eating a big bowl of mac ’n’ cheese and say, “Man, I can eat [that] right now.”’
Levesque on home baking
‘Sometimes all I can smell is chocolate chip cookies.’
Triple H’s Workout Routine
Workout Routine
Always Active
Levesque was always into sports. Early in his teen years, he took an interest in bodybuilding as a way to bulk up. He started at 135 lbs at age 14, and entered his first bodybuilding competition shortly after graduating high school.
Lift Heavy
Levesque favors heavy weights over lots of reps, but he also does exercises using just his own bodyweight.
Don’t Overdo It
Levesque schedules in sufficient rest time into his week so his body has time to recover from the demands of performing, as well as training.
Get Help
After suffering a biceps tear and being plagued by knee pain, Levesque decided he needed pro help. His trainer is Joe DeFranco.
Daily Dose
Levesque’s routine is to work out 2 days in a row, then take a day of rest to allow his muscles to recover.
No Excuses
Levesque is very busy, and often doesn’t get to the gym until close to midnight.
Classic Bro Split
Levesque takes a classic approach to weight training and focuses on a couple of areas per day. Days 1 and 4 he’ll do chest and triceps; days 2 and 5 are for back, biceps and legs. He takes days 3 & 6 off.
Don’t Skip the Cardio
Levesque considers cardio to be essential to keep his metabolism up and give him stamina to last in the ring. Boxing is his cardio of choice.
Exercise Style
A Triple H Routine
Day 1 Chest & Triceps
- Incline bench press: 6-10 reps x 2-4 sets
- Bench press: 6-10 reps x 2-4 sets
- Dumbbell press: 6-10 reps x 2-4 sets
- Lateral raise OR upright row: 6-10 reps x 2-4 sets
- Triceps pushdowns: 6-10 reps x 2-4 sets
Day 2: Back, Biceps & Legs
- Wide grip lat pulldown: 12-15 reps x 2-4 sets
- Dumbbell row: 12-15 reps x 2-4 sets
- Hyperextension: 12-15 reps x 2-4 sets
- Dumbbell curl: 12-15 reps x 2-4 sets
- Barbell curl: 12-15 reps x 2-4 sets
- Leg extension: 12-15 reps x 2-4 sets
- Leg curl: 12-15 reps x 2-4 sets
Day 3
Rest
Day 4: Chest & Triceps
- Repeat day one plus:
- Lying triceps extension: 6-10 reps x 2-4 sets
Day 5: Back, Biceps & Legs
- Repeat day two plus:
- Leg press: 12-15 reps x 2-4 sets
- Calf raise: 12-15 reps x 2-4 sets
Day 6
Rest
Levesque on his early routine
‘When I was younger, it was about getting into the gym and lifting heavy and training from a bodybuilder’s standpoint.’
Levesque on training & aging
‘As I have gotten older, I realize it’s all about athletics, health, and feeling good.’
Levesque on one of the benefits of consistent training
‘The look just comes along with it.’
Levesque on his least-favorite cardio
‘I can’t do stairclimber or elliptical. It’s mind-numbingly boring to me.’
Levesque on finding time to work out
‘If you really want to do it, you’ll make time.’
Triple H’s Supplements
Protein
Levesque uses protein shakes as a convenient way to get his nutrients on the go. He will have a shake or protein bar as a meal replacement when he can’t get regular food.
Fish Oil
Fish oil is one of Levesque’s top picks for supplements for its anti-inflammatory properties and protective benefits for the brain, heart and overall health.
Creatine
Another one of Levesque’s go-tos is creatine, which helps him maximize performance at the gym and reduce recovery time.
Triple H’s Lifestyle
Tricky Balance
Levesque says that between work, travel, family, and training, the thing that has to give is sleep. He usually only gets 5-6 hours, but he doesn’t recommend this system to anyone.
The Toughest Test
Leveque married Stephanie McMahon in 2003, the daughter of WWE CEO Vince McMahon. Daddy McMahon was not keen on his daughter dating any of the wrestlers and made them break up and prove they really wanted to be together.
Family Legacy
Levesque says his 3 daughters love to watch pro wrestling both on tv and live, and his eldest talks about getting into the ring, which he supports.
Major Motorhead Fan
Levesque is a huge fan of the band Motorhead, and the band performed multiple times for him at events. Levesque sported similar hair to Motorhead’s frontman Lemmy for several years, and spoke at Lemmy’s funeral in 2016.
Major Health Scare
In 2021, Levesque wound up in the ER after suffering a heart attack due to a viral pneumonia infection. He now wears a defibrilator.
Giving Back
Levesque and his wife created the charity Connor’s Cure for a young wrestling fan who died of cancer when he was 8.
Levesque on sleep
‘We’re extremely busy. We often sacrifice sleep, which I don’t recommend, but it’s what we have to do.’
Levesque on functioning on less sleep
‘I understand the importance of rest and sleep, but I think your body is remarkably adaptive and can function with a lot less sleep or rest than most people think.’
Levesque on family
‘I’m a dad and husband first; they’re they most important things I do.’
Levesque on the cure for bad days
‘You can have the worst day in the world, and then you come home and [your kids] come running over and throw their arms around you and it all goes away.’
Levesque on pre-match rituals
‘When you get to WrestleMania, with more than 90,000 people, there’s nothing you need to do to get excited.’
Levesque on his daughters going in to wrestling
‘I’d love it and support it, if that is what makes them happy… WWE is a wonderful business and very family-friendly.’
Levesque on the X-factor for WWE superstars
‘Charisma is the one thing you can’t teach.’
Levesque on his near-death experience
‘[It] makes you think differently.’
Recommended Products
Dumbbells
Barbells
Weight Bench
Boxing Gloves
Speed Bag
Heavy Bag
Triple H Action Figure
Triple H merch
