Dwyane Wade Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Dwyane Wade Workout Plan

Dwyane Wade Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Dwyane Wade Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Dwyane Wade Superset Legs Workout

Notes for Week 1, Day 1

Dwyane Wade does the majority of his conditioning on the basketball court. This workout is only a portion of his total fitness plan. Every exercise that Wade does he tries to be explosive and generate strength and power in his movements. Supersets will help you to build strength as well as conditioning.

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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
3 sets, 15 reps
3 15 -- --:--
Glutes / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Quads / Intermediate
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 15 reps
3 15 -- --:--
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

For those who are looking for an intelligent basketball training routine, using the Dwyane Wade workout can be highly advantageous. Dwayne Wade’s workout is designed for those who wish to excel at basketball and is specifically geared towards improving at the sport. Full-Body FocusOne interestin... more

For those who are looking for an intelligent basketball training routine, using the Dwyane Wade workout can be highly advantageous. Dwayne Wade’s workout is designed for those who wish to excel at basketball and is specifically geared towards improving at the sport.

Full-Body Focus

One interesting aspect of the Dwayne Wade basketball training routine is that it involves training each body part with a very high volume only once per week. This can be advantageous for advanced lifters who are capable of inducing enough fatigue each workout that they require a full week for that body part to heal.

Alternatively, the Dwyane Wade training routine may not be optimal for a complete beginner who has never lifted weights before, as it will impossible for novices to induce enough fatigue to require a full week of recovery between training each body part.

Bring on the Supersets!

Another noteworthy aspect of Dwayne Wade’s workout is that a large majority of the workout involves supersets of multiple exercises. This means that many of the exercises are performed back-to-back with no rest between them.

On the one hand, this will cause the cardiovascular system to be worked to a much greater degree and is good for conditioning, which is highly beneficial for an athlete.

Conversely, however, the lack of rest between sets will require less weight to be used during the exercises, which means that this workout would be less beneficial for someone whose most prominent goal was to improve strength.

Be Explosive

One additional element of the D Wade workout that should not be overlooked is that during each repetition, Wade attempts to be as explosive as possible.

This is very important, as sports such as basketball are not slow-paced and require a large degree of explosiveness. In order to train the fast-twitch muscle fibers to exhibit explosiveness, each repetition during the workout should be performed as quickly and explosively as possible.

Dwyane Wade Chest & Triceps Workout

Notes for Week 1, Day 2

Dwyane Wade does the majority of his conditioning on the basketball court. This workout is only a portion of his total fitness plan. Every exercise that Wade does he tries to be explosive and generate strength and power in his movements. In today's game of basketball you need to not only be skilled but also strong, quick, and explosive. Whether you play basketball or not, Dwyane Wade's workout will help you to better achieve these three things.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Chest / Intermediate
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 15 reps
3 15 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

For those who are looking for an intelligent basketball training routine, using the Dwyane Wade workout can be highly advantageous. Dwayne Wade’s workout is designed for those who wish to excel at basketball and is specifically geared towards improving at the sport. Full-Body FocusOne interestin... more

For those who are looking for an intelligent basketball training routine, using the Dwyane Wade workout can be highly advantageous. Dwayne Wade’s workout is designed for those who wish to excel at basketball and is specifically geared towards improving at the sport.

Full-Body Focus

One interesting aspect of the Dwayne Wade basketball training routine is that it involves training each body part with a very high volume only once per week. This can be advantageous for advanced lifters who are capable of inducing enough fatigue each workout that they require a full week for that body part to heal.

Alternatively, the Dwyane Wade training routine may not be optimal for a complete beginner who has never lifted weights before, as it will impossible for novices to induce enough fatigue to require a full week of recovery between training each body part.

Bring on the Supersets!

Another noteworthy aspect of Dwayne Wade’s workout is that a large majority of the workout involves supersets of multiple exercises. This means that many of the exercises are performed back-to-back with no rest between them.

On the one hand, this will cause the cardiovascular system to be worked to a much greater degree and is good for conditioning, which is highly beneficial for an athlete.

Conversely, however, the lack of rest between sets will require less weight to be used during the exercises, which means that this workout would be less beneficial for someone whose most prominent goal was to improve strength.

Be Explosive

One additional element of the D Wade workout that should not be overlooked is that during each repetition, Wade attempts to be as explosive as possible.

This is very important, as sports such as basketball are not slow-paced and require a large degree of explosiveness. In order to train the fast-twitch muscle fibers to exhibit explosiveness, each repetition during the workout should be performed as quickly and explosively as possible.

Dwyane Wade Shoulders & Biceps Workout

Notes for Week 1, Day 3

Bicep Curls are listed as repetitions per arm. Dwyane Wade does the majority of his conditioning on the basketball court. This workout is only a portion of his total fitness plan. Every exercise that Wade does he tries to be explosive and generate strength and power in his movements. In today's game of basketball you need to not only be skilled but also strong, quick, and explosive. Whether you play basketball or not Dwyane Wade's workout will help you to better achieve these three things.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Intermediate
3 sets, 12 reps
3 12 -- --:--
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Shoulders / Beginner
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

For those who are looking for an intelligent basketball training routine, using the Dwyane Wade workout can be highly advantageous. Dwayne Wade’s workout is designed for those who wish to excel at basketball and is specifically geared towards improving at the sport. Full-Body FocusOne interestin... more

For those who are looking for an intelligent basketball training routine, using the Dwyane Wade workout can be highly advantageous. Dwayne Wade’s workout is designed for those who wish to excel at basketball and is specifically geared towards improving at the sport.

Full-Body Focus

One interesting aspect of the Dwayne Wade basketball training routine is that it involves training each body part with a very high volume only once per week. This can be advantageous for advanced lifters who are capable of inducing enough fatigue each workout that they require a full week for that body part to heal.

Alternatively, the Dwyane Wade training routine may not be optimal for a complete beginner who has never lifted weights before, as it will impossible for novices to induce enough fatigue to require a full week of recovery between training each body part.

Bring on the Supersets!

Another noteworthy aspect of Dwayne Wade’s workout is that a large majority of the workout involves supersets of multiple exercises. This means that many of the exercises are performed back-to-back with no rest between them.

On the one hand, this will cause the cardiovascular system to be worked to a much greater degree and is good for conditioning, which is highly beneficial for an athlete.

Conversely, however, the lack of rest between sets will require less weight to be used during the exercises, which means that this workout would be less beneficial for someone whose most prominent goal was to improve strength.

Be Explosive

One additional element of the D Wade workout that should not be overlooked is that during each repetition, Wade attempts to be as explosive as possible.

This is very important, as sports such as basketball are not slow-paced and require a large degree of explosiveness. In order to train the fast-twitch muscle fibers to exhibit explosiveness, each repetition during the workout should be performed as quickly and explosively as possible.

90 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Ab Roller
  • Weight Plates
  • Hamstring Curl Machine
  • Incline Bench
Show All

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Dwyane Wade Workout Plan

90 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Ab Roller
  • Weight Plates
  • Hamstring Curl Machine
  • Incline Bench
Show All