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Dwight Howard Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings
Dwight Howard Workout Plan

Dwight Howard Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings

Dwight Howard Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Dwight Howard Chest & Triceps Workout

Notes for Week 1, Day 1

Bench sets are 10,8,6,4,2. You should be going up in weight each set. This Dwight Howard workout not only trains you to get stronger but to be explosive. When you do the exercises, think explosiveness. Lift under control with the proper form but explode up when you are lifting.

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
5 sets, 10,8,6,4,2 reps, 01:00 rest
5 10,8,6,4,2 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 12 reps
3 12 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Dwight Howard is currently one of the dominant big men in the NBA. Having entered into the professional ranks as a lanky, skinny seven-footer, he is now officially one of the most intimidating centers that you will find in basketball. Known for his enormous upper body size and strength, Howar... more

Dwight Howard is currently one of the dominant big men in the NBA. Having entered into the professional ranks as a lanky, skinny seven-footer, he is now officially one of the most intimidating centers that you will find in basketball.

Known for his enormous upper body size and strength, Howard has to credit his tough work ethic and the Dwight Howard workout routine for his prominence in the paint.

If you truly wish to gain mass and strength, consider trying out the Dwight Howard training and workout schedule.

This program features a 4 day split, with the first workout targeting the chest and triceps. The exercises listed will dominate the front of your upper body, so caution must be used.

Serious Work, Serious Results

Because the volume (sets multiplied by repetition) is incredibly high-- with nearly 200 reps all together on one day-- expect a lot of soreness the next day. However, the high reps will burn a tremendous amount of calories.

Following the Dwight Howard workout schedule will build huge size given that you eat a Dwight Howard diet and consume above maintenance in calories.

The first day of the Dwight Howard workout starts off brilliantly with the mother of all chest exercises: the Dwight Howard bench press. This is where the major component of strength gains are to be made. Later on, we follow with numerous accessory exercises done in a superset manner.

Supersets are where you conclude a set of a certain exercise by following up with a set of a different exercise, and then switch back until 3 sets are done on both exercises. That'll allow you to save time in the gym by allowing one muscle group to rest while simultaneously working on another.

Exercise Variety

The second day is a leg workout, and it mainly follows the same pattern as the first day. It is interesting to note that the reps start off relatively low on the squats, and then progressively get higher as we move onto exercises like calf raises and eventually mountain climbers.

You are covering a huge range of muscle fibers with this workout, but you still want to maintain explosiveness throughout every repetition of every exercise.

The next day of Dwight Howard's workout is for both aesthetic purposes and injury prevention reasons. The shoulders, back, and biceps of an athlete are supplemental to many of the major movements in sports.

They are required in both pulling and pushing movements, and thus there is an emphasis on a standard bodybuilding set/rep. Don't be surprised to find yourself growing Dwight Howard shoulders with these workouts, and always start off with light weights to gage your initial ability.

Explosiveness from Plyometrics

Lastly, the Dwight Howard plyometric workout is meant to teach your body to be explosive. It is highly recommended that you make this day as far apart from your legs day as possible. You do not want to be trying to jump and snatch on a day where your legs are still sore!

Overall, this basketball training workout will give you a basketball body like Dwight Howard and greatly enhance your abilities on the court. You may never be seven feet tall, but with this workout you can be a much better ball player. Start following Dwight Howard's training program, and step up your game today!

Dwight Howard Legs Workout

Notes for Week 1, Day 2

Dumbbell Calf Raise is listed as repetitions per leg. Squat weight and Hang clean weight should be heavy.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Dwight Howard is currently one of the dominant big men in the NBA. Having entered into the professional ranks as a lanky, skinny seven-footer, he is now officially one of the most intimidating centers that you will find in basketball. Known for his enormous upper body size and strength, Howar... more

Dwight Howard is currently one of the dominant big men in the NBA. Having entered into the professional ranks as a lanky, skinny seven-footer, he is now officially one of the most intimidating centers that you will find in basketball.

Known for his enormous upper body size and strength, Howard has to credit his tough work ethic and the Dwight Howard workout routine for his prominence in the paint.

If you truly wish to gain mass and strength, consider trying out the Dwight Howard training and workout schedule.

This program features a 4 day split, with the first workout targeting the chest and triceps. The exercises listed will dominate the front of your upper body, so caution must be used.

Serious Work, Serious Results

Because the volume (sets multiplied by repetition) is incredibly high-- with nearly 200 reps all together on one day-- expect a lot of soreness the next day. However, the high reps will burn a tremendous amount of calories.

Following the Dwight Howard workout schedule will build huge size given that you eat a Dwight Howard diet and consume above maintenance in calories.

The first day of the Dwight Howard workout starts off brilliantly with the mother of all chest exercises: the Dwight Howard bench press. This is where the major component of strength gains are to be made. Later on, we follow with numerous accessory exercises done in a superset manner.

Supersets are where you conclude a set of a certain exercise by following up with a set of a different exercise, and then switch back until 3 sets are done on both exercises. That'll allow you to save time in the gym by allowing one muscle group to rest while simultaneously working on another.

Exercise Variety

The second day is a leg workout, and it mainly follows the same pattern as the first day. It is interesting to note that the reps start off relatively low on the squats, and then progressively get higher as we move onto exercises like calf raises and eventually mountain climbers.

You are covering a huge range of muscle fibers with this workout, but you still want to maintain explosiveness throughout every repetition of every exercise.

The next day of Dwight Howard's workout is for both aesthetic purposes and injury prevention reasons. The shoulders, back, and biceps of an athlete are supplemental to many of the major movements in sports.

They are required in both pulling and pushing movements, and thus there is an emphasis on a standard bodybuilding set/rep. Don't be surprised to find yourself growing Dwight Howard shoulders with these workouts, and always start off with light weights to gage your initial ability.

Explosiveness from Plyometrics

Lastly, the Dwight Howard plyometric workout is meant to teach your body to be explosive. It is highly recommended that you make this day as far apart from your legs day as possible. You do not want to be trying to jump and snatch on a day where your legs are still sore!

Overall, this basketball training workout will give you a basketball body like Dwight Howard and greatly enhance your abilities on the court. You may never be seven feet tall, but with this workout you can be a much better ball player. Start following Dwight Howard's training program, and step up your game today!

Dwight Howard Shoulders, Back, & Biceps Workout

Notes for Week 1, Day 3

Pull ups are hesitation pull ups. This means that it should take 5 seconds to pull yourself up and then 5 seconds to lower yourself back down.

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Exercise Sets Distance Time Reps Weight Rest
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Lats / Intermediate
3 sets, 5 reps, 01:00 rest
3 5 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Dwight Howard is currently one of the dominant big men in the NBA. Having entered into the professional ranks as a lanky, skinny seven-footer, he is now officially one of the most intimidating centers that you will find in basketball. Known for his enormous upper body size and strength, Howar... more

Dwight Howard is currently one of the dominant big men in the NBA. Having entered into the professional ranks as a lanky, skinny seven-footer, he is now officially one of the most intimidating centers that you will find in basketball.

Known for his enormous upper body size and strength, Howard has to credit his tough work ethic and the Dwight Howard workout routine for his prominence in the paint.

If you truly wish to gain mass and strength, consider trying out the Dwight Howard training and workout schedule.

This program features a 4 day split, with the first workout targeting the chest and triceps. The exercises listed will dominate the front of your upper body, so caution must be used.

Serious Work, Serious Results

Because the volume (sets multiplied by repetition) is incredibly high-- with nearly 200 reps all together on one day-- expect a lot of soreness the next day. However, the high reps will burn a tremendous amount of calories.

Following the Dwight Howard workout schedule will build huge size given that you eat a Dwight Howard diet and consume above maintenance in calories.

The first day of the Dwight Howard workout starts off brilliantly with the mother of all chest exercises: the Dwight Howard bench press. This is where the major component of strength gains are to be made. Later on, we follow with numerous accessory exercises done in a superset manner.

Supersets are where you conclude a set of a certain exercise by following up with a set of a different exercise, and then switch back until 3 sets are done on both exercises. That'll allow you to save time in the gym by allowing one muscle group to rest while simultaneously working on another.

Exercise Variety

The second day is a leg workout, and it mainly follows the same pattern as the first day. It is interesting to note that the reps start off relatively low on the squats, and then progressively get higher as we move onto exercises like calf raises and eventually mountain climbers.

You are covering a huge range of muscle fibers with this workout, but you still want to maintain explosiveness throughout every repetition of every exercise.

The next day of Dwight Howard's workout is for both aesthetic purposes and injury prevention reasons. The shoulders, back, and biceps of an athlete are supplemental to many of the major movements in sports.

They are required in both pulling and pushing movements, and thus there is an emphasis on a standard bodybuilding set/rep. Don't be surprised to find yourself growing Dwight Howard shoulders with these workouts, and always start off with light weights to gage your initial ability.

Explosiveness from Plyometrics

Lastly, the Dwight Howard plyometric workout is meant to teach your body to be explosive. It is highly recommended that you make this day as far apart from your legs day as possible. You do not want to be trying to jump and snatch on a day where your legs are still sore!

Overall, this basketball training workout will give you a basketball body like Dwight Howard and greatly enhance your abilities on the court. You may never be seven feet tall, but with this workout you can be a much better ball player. Start following Dwight Howard's training program, and step up your game today!

Dwight Howard Plyometric Workout

Notes for Week 1, Day 4

Plyometric lunge is listed as repetitions per leg. These exercises will help to improve your cardio as well.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
--
Quads / Beginner
--
Quads / Expert
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Dwight Howard is currently one of the dominant big men in the NBA. Having entered into the professional ranks as a lanky, skinny seven-footer, he is now officially one of the most intimidating centers that you will find in basketball. Known for his enormous upper body size and strength, Howar... more

Dwight Howard is currently one of the dominant big men in the NBA. Having entered into the professional ranks as a lanky, skinny seven-footer, he is now officially one of the most intimidating centers that you will find in basketball.

Known for his enormous upper body size and strength, Howard has to credit his tough work ethic and the Dwight Howard workout routine for his prominence in the paint.

If you truly wish to gain mass and strength, consider trying out the Dwight Howard training and workout schedule.

This program features a 4 day split, with the first workout targeting the chest and triceps. The exercises listed will dominate the front of your upper body, so caution must be used.

Serious Work, Serious Results

Because the volume (sets multiplied by repetition) is incredibly high-- with nearly 200 reps all together on one day-- expect a lot of soreness the next day. However, the high reps will burn a tremendous amount of calories.

Following the Dwight Howard workout schedule will build huge size given that you eat a Dwight Howard diet and consume above maintenance in calories.

The first day of the Dwight Howard workout starts off brilliantly with the mother of all chest exercises: the Dwight Howard bench press. This is where the major component of strength gains are to be made. Later on, we follow with numerous accessory exercises done in a superset manner.

Supersets are where you conclude a set of a certain exercise by following up with a set of a different exercise, and then switch back until 3 sets are done on both exercises. That'll allow you to save time in the gym by allowing one muscle group to rest while simultaneously working on another.

Exercise Variety

The second day is a leg workout, and it mainly follows the same pattern as the first day. It is interesting to note that the reps start off relatively low on the squats, and then progressively get higher as we move onto exercises like calf raises and eventually mountain climbers.

You are covering a huge range of muscle fibers with this workout, but you still want to maintain explosiveness throughout every repetition of every exercise.

The next day of Dwight Howard's workout is for both aesthetic purposes and injury prevention reasons. The shoulders, back, and biceps of an athlete are supplemental to many of the major movements in sports.

They are required in both pulling and pushing movements, and thus there is an emphasis on a standard bodybuilding set/rep. Don't be surprised to find yourself growing Dwight Howard shoulders with these workouts, and always start off with light weights to gage your initial ability.

Explosiveness from Plyometrics

Lastly, the Dwight Howard plyometric workout is meant to teach your body to be explosive. It is highly recommended that you make this day as far apart from your legs day as possible. You do not want to be trying to jump and snatch on a day where your legs are still sore!

Overall, this basketball training workout will give you a basketball body like Dwight Howard and greatly enhance your abilities on the court. You may never be seven feet tall, but with this workout you can be a much better ball player. Start following Dwight Howard's training program, and step up your game today!

99 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Squat Rack
  • Cable Machine
  • Weight Plates
Show All

No Reviews yet.

Dwight Howard Workout Plan

99 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Squat Rack
  • Cable Machine
  • Weight Plates
Show All