Bobby Lashley, a prominent figure in combat sports, is a two-time WWE World Heavyweight Champion, three-time United States Champion, army veteran, and undefeated Bellator fighter. Competing under the moniker "The All Mighty" in World Wrestling Entertainment (WWE), Lashley possesses a massive bodybuilder physique achieved through a dedicated approach to fitness and nutrition. This article delves into the workout routines, diet plans, and supplement strategies that contribute to Lashley's impressive physique and enduring success.
Bobby Lashley: A Legacy of Strength and Athleticism
Franklin Roberto "Bobby" Lashley's journey in wrestling began at the age of 13. He secured the title of wrestling champion for three consecutive years (1996-98) at Missouri Valley College. His passion for wrestling has remained strong ever since. During his college years, he earned a gold and silver medal at the International Military Sports Council wrestling event.
Lashley's career spans across WWE, ECW, and TNA, marked by numerous title victories. These include two WWE Title reigns, two ECW World Title reigns, two WWE Intercontinental Title reigns, and three WWE US Title reigns. In 2023, he added another accolade to his name by winning the André the Giant Memorial Battle Royal.
Beyond wrestling, Lashley has diversified his ventures, owning a gym, a nutrition store, a smoothie shop, and maintaining an active presence on social media. He is also featured as a playable character in several WWE video games and boasts a substantial following of over a million fans on social media platforms.
Bobby Lashley Workout Routine
Lashley's workout routine is a blend of strength training and cardiovascular exercises, designed to build power, maintain agility, and enhance overall athleticism. He dedicates 5-6 days a week to his training regimen. Strength training forms the core of Bobby Lashley's gym routine, incorporating fundamental compound movements performed with free weights. This approach focuses on maximizing overall strength and power output, directly translating to increased striking power in the ring.
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Here's a breakdown of his weekly workout split:
Day 1: Legs and Lower Back
- Squats: 5 sets of 5 reps
- Deadlifts: 4 sets of 5 reps
- Walking Lunges: 3 sets of 12 reps
- Sled Pushes: 4 sets of 50 yards
In a video published on Sheamus’ Celtic Warrior Workouts YouTube channel on Oct. 14, 2022, Lashley and Sheamus met up at the FITLAB Fitness Club in Manchester, NH, for a leg and back workout. Lashley led the opening of the workout with several rounds of 60-second wall sits. Sheamus couldn’t help but laugh as Lashley held an entire conversation while performing the wall sits. The first working movement for the pro wrestlers was walking lunges. As Lashley explained, starting at a depth that feels comfortable is optimal. The duo performed 10 sets of bodyweight walking lunges, completing 20 reps to two reps per leg in descending fashion. Lashley reminds viewers that this progression gets easier over time with consistent training. The first set completed was 20 reps per leg, with each subsequent set decreasing until they performed a set of just two reps per leg.
Day 2: Back and Biceps
- Barbell Bent-Over Rows: 3 sets of 12 reps
- Sprints: 10 sets of 30-second sprints
- Pull-ups: 20 sets of 5 reps
- Ball Slams: 3 sets of 10 reps
Next up were wide-grip pull-ups alternating grips between sets. We don’t want to burn ourselves out. There was no set number of reps for this exercise, as both athletes went by feel.
Day 3: Rest## Day 4: Chest
- Bench Press: 10 sets of 10 reps
- Chest Flyes: 3 sets of 15 reps
- Parallel Bar Dips: 3 sets of AMRAP (As Many Reps As Possible)
- Single Arm Incline Bench Press: 3 sets of 10 reps
Day 5: Shoulders and Arms
- Single-Arm Dumbbell Overhead Press: 5 sets of 5 reps
- Thrusters: 3 sets of 10-12 reps
- Barbell Curls: 3 sets of 10 reps
- Hammer Curls: 3 sets of 10 reps
- Lateral Raises: 4 sets of 12 reps
Day 6: EMOM (Every Minute On the Minute)
- EMOM for 30 minutes:
- Push-ups: 10 reps
- TGU (Turkish Get-Up): 50-100 total
- Pull-ups: 5 reps
Day 7: Rest
After completing a warm-up that could have counted as the typical athlete’s workout, Lashley explained the goal was to perform a giant set of four different exercises for three to four sets with no rest between them.
Cardiovascular Training
Bobby incorporates a significant amount of cardiovascular exercises into his routine to maintain optimal cardiovascular endurance. He dedicates two days a week specifically to cardio workouts, ensuring that his fitness remains at its peak. These sessions are crucial for maintaining his stamina during matches in the ring.
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Bobby Lashley Diet Plan
Unlike many other elite athletes, Bobby doesn't adhere to a specific, rigid diet plan. Throughout his career, he has experimented with various dietary approaches, ultimately finding what works best for his body and performance goals.
Lashley believes you can tailor workouts to their desired lifestyle. While an unhealthy diet is not sustainable for achieving results in the gym, Lashley believes in compromise. I hate when people restrict themselves to a lifestyle that’s not right for them.
His diet is centered around consuming a variety of nutritious foods, including whole grains, fresh fruits, lean proteins (meat, eggs, poultry), and vegetables. Bobby's eating plan includes moderate amounts of proteins, fats, and carbs, primarily aimed at enhancing his physical performance.
Most of the time, Bobby eats for performance rather than pleasure. However, occasionally he indulges in cheat meals, enjoying cookies and cheeseburgers. Following these cheat days, he ensures to train extensively in the gym the next day.
Bobby avoids zero-calorie foods, fast food, processed foods, and items containing chemical and artificial ingredients.
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Bobby Lashley Supplements
Bobby recognizes the importance of supplements in supporting his training, recovery, and overall performance.
One thing that has changed is my focus on recovery. I make sure that my body is optimum. I actually had a massage today; I saw my chiropractor. For somebody like myself, who is maybe a little bit of an older athlete, it is important to pay attention to recovery.
The specific supplements he uses may vary, but they likely include:
- Protein powder: To support muscle recovery and growth.
- Creatine: To enhance strength and power output.
- Multivitamins: To ensure adequate micronutrient intake.
- Omega-3 fatty acids: To support joint health and reduce inflammation.
Staying on Top: Bobby Lashley's Rules for Success
When Bobby Lashley defeated Apollo Crews at Payback to lift the United States title for the second time, it was a major milestone bookending a fourteen-year gap between each of his US championship reigns. Now a member of WWE’s “Hurt Business,” Lashley told us that he’s still a maniac in the gym, but with age comes experience. Fortunately for us, the WWE superstar gave M&F seven rules for staying on top. And the best news? As Lashley has matured, he’s learned to appreciate the need for rest and recuperation.
Lashley thrives on routine and believes in the power of positive thinking and visualizing his future successes. “I start every day by making my bed, I listen to some of my motivational audio books, and I go to the park every morning, before my kids get up, five o’clock in the morning. It sets my day up. I’m on top of the world. I feel like I could pick up a building. While Lashley has lived a hectic life, including serving in the US Army, amateur wrestling with Team USA and tapping out opponents in the world of MMA, he’s never viewed periods of inactivity as an excuse to let himself go.
You don’t get to look like Lashley by taking selfies or staring for long periods of time into the mirror. Lashley has often referred to the gym as his ‘church’ and he loves nothing better than an intense session that leaves his body exhausted and drenched in sweat. “When I get into the gym, I’m not one of those guys that has to have a nice new outfit on. I’m there to work my body and I train,” says Lashley. “You know when I’m in the gym, I love it, I love kicking my own ass. To stay positive, it’s a good idea to spend your time with people that won’t bring you down. Whether in the gym or at home, healthy personal relationships will boost your motivation and wellbeing. “To demand respect, you have to earn respect. That’s what the Hurt Business is all about. Lashley told M&F that he’s tried a wealth of different diets over the years, but when it comes to maintaining a sustainable approach, he believes that a rigid plan can be counterintuitive. “I keep it very simple. I never get tied to a diet, because I have to live me life. He may be the United States champion, but Lashley is always raising the bar when it comes to setting new goals. “I think that Drew McIntyre is one of the greatest WWE World Heavyweight Champions that we’ve had, and that is why it would be an honor to wrestle him, and to take the title from him,” says Lashley. “I’m in the greatest place in my life right now. Watch Lashley and The Hurt Business every week on WWE Monday Night RAW.