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Ever wondered how Triple H kept wrestling, and looking like that, well into his 40s? The answer isn’t lifting heavier. It’s lifting smarter.
His strength coach, Joe DeFranco, has talked openly about how they changed Triple H’s training to protect his joints while still building muscle. In this article, we’re covering what’s actually been shared about how he trains, and a 4 day plan built on the same ideas.
The trainer behind the change
When Triple H appeared on the cover of Muscle & Fitness in 2014, at 44, WWE.com reported that he credited the “lifestyle and training changes” behind it to “world-class strength trainer Joe DeFranco.”
DeFranco later had Triple H on his podcast. The episode page lists what changed, and it’s a great lesson for anyone who wants to keep training for decades.
What changed in Triple H’s training
According to DeFranco’s show page:
- Box squats instead of free squats. Switching to box squats “improved Triple H’s knee health & overall strength.” A box squat means sitting back onto a box at the bottom of each rep, which keeps your depth the same every time.
- Blackburns for his shoulders. This small exercise, done lying face down and moving your arms through a “Y” and other positions with no weight, had “a profound affect on improving his shoulder health.”
- Bigger shoulders with less weight. One topic says it all: “How/Why Triple H’s shoulders got BIGGER [and healthier] once he stopped lifting heavy weights.”
- Training barefoot, and sessions late at night around his schedule.
- Built to last. DeFranco calls his “Built 2 Last” program one of the most successful he’s had Triple H do, “great for improving strength, without beating up your joints.”
And the proof? The page includes a video of Triple H “jumping onto a 45″ box on his 45th birthday!”
Why lighter weights still built bigger shoulders
That shoulder story isn’t a fluke. A meta-analysis of 21 studies found that muscle growth was similar across light and heavy loads, as long as the sets were hard. Heavy weights mainly build more maximal strength.
So if heavy lifting is starting to beat up your joints, moderate weights for more reps can keep building muscle. That’s great news for anyone over 40.
A 4 day plan built on Triple H’s approach
Triple H’s exact split, sets and reps weren’t published on those pages. So this is Exercise With Style’s plan, built on the principles above: box squats, shoulder-friendly pressing, Blackburns, and moderate weights. Sets and reps are ours.
| Level | Intermediate |
| Days | 4 a week |
| Session length | 60 minutes |
| Rest | 90 sec to 2 min on the first lift, 60 sec on the rest |
| Monday | Tuesday | Wednesday | Thursday | Friday | Weekend |
|---|---|---|---|---|---|
| Lower A | Upper A | Rest | Lower B | Upper B | Rest |
Lower A
| Exercise | Sets | Reps |
|---|---|---|
| Box squat | 4 | 6-8 |
| Romanian deadlift | 3 | 8-10 |
| Walking lunge | 3 | 10 each leg |
| Leg curl | 3 | 12 |
| Box jump (low box, step down) | 3 | 5 |
Upper A
| Exercise | Sets | Reps |
|---|---|---|
| Incline dumbbell press | 4 | 8-10 |
| Chest-supported row | 4 | 10 |
| Seated dumbbell shoulder press | 3 | 10-12 |
| Lateral raise | 3 | 12-15 |
| Blackburns | 2 | 10 slow reps |
Lower B
| Exercise | Sets | Reps |
|---|---|---|
| Trap bar deadlift | 4 | 5-6 |
| Bulgarian split squat | 3 | 8 each leg |
| Leg press | 3 | 12-15 |
| Back extension | 3 | 12 |
| Plank | 3 | 45 sec |
Upper B
| Exercise | Sets | Reps |
|---|---|---|
| Neutral grip pull-up or lat pulldown | 4 | 8-10 |
| Dumbbell bench press | 3 | 10 |
| Face pull | 3 | 15 |
| Rear delt raise | 3 | 15 |
| Curl and triceps pushdown | 3 | 12 each |
| Blackburns | 2 | 10 slow reps |
How to progress: add a little weight when you hit the top of the rep range on every set. If a lift starts to hurt a joint, keep the weight and add reps instead.
Training each muscle twice a week works well here. Research found the total weekly work matters more than how many days you split it across.
Questions people ask
Is this Triple H’s exact routine?
No. What’s been shared publicly are the principles: box squats, Blackburns, lighter weights and joint-friendly training. The 4 day plan is ours, built on those.
What are Blackburns, exactly?
Lie face down on a bench or the floor. With no weight, raise your arms into a “Y,” then a “T,” and other positions, squeezing your shoulder blades each time. Slow and controlled.
Is this good for men over 40?
That’s exactly who it’s built for. Joint-friendly exercises and moderate weights let you keep training hard for years.
Want more wrestlers?
Check out The Rock, John Cena and Dave Bautista.
Happy lifting, and train to last!
This article is for general information and is not medical advice. If you have joint pain, an injury or a medical condition, check with a doctor or physical therapist before starting a new training plan.
