Shaquille O’Neal’s Bodybuilding Workout: Inside His Four-Day Training Routine at 54

Shaquille O’Neal is training four days a week, combining high-rep bodybuilding exercises with cardio as he continues his impressive fitness transformation.

Shaquille O’Neal is retired from the NBA, but the 54-year-old basketball legend is still putting in serious work at the gym. After recently going viral for a shirtless workout video in which he jokingly compared himself to Arnold Schwarzenegger, new details have emerged about Shaq’s bodybuilding-style training routine.

In a recent breakdown from Men’s Health, O’Neal revealed that he trains four days per week, mixing weightlifting with low-intensity cardio. The 7-foot-1 former NBA superstar has also developed an appreciation for bodybuilding. Shaq loves the muscle pump that comes with a solid workout.

“Here I come Arnold Shaqanager,” O’Neal joked in the viral video, making it clear that Schwarzenegger remains one of his fitness inspirations.

Shaquille O’Neal’s Four-Day Bodybuilding Workout Routine

According to Men’s Health, Shaq follows a relatively straightforward training schedule that emphasizes muscle building and cardiovascular fitness.

Each workout lasts approximately one hour, with the majority of that time dedicated to resistance training.

Shaquille O’Neal’s Weekly Workout Schedule:

• Training frequency: Four days per week
• Workout duration: Approximately 60 minutes per session
• Cardio: 20 minutes of low-intensity exercise
• Weight training: Approximately 40 minutes
• Training style: Bodybuilding-focused resistance exercises
• Primary emphasis: High repetitions, muscle contractions, and achieving a strong pump

His latest viral workout provides a closer look at the exercises he uses to build his upper body.

Exercises Featured in Shaq’s Workout Video:

1. Cable Chest Flyes: Shaq performs high-repetition sets on a cable machine, targeting his chest through a controlled movement.
2. Incline Bench Lat Pulldown Variation: O’Neal moves to an incline bench for a cable pulldown variation designed to target his back muscles.
3. Bodybuilding Posing: Shaq finishes by showing off his physique with a back double biceps pose and rear lat spread.

While the video does not reveal exact weights, sets, or repetition counts, Shaq’s training appears to prioritize controlled movements and higher repetitions rather than attempting maximum lifts.

Cable machines also allow him to train different muscle groups without the same stabilization demands associated with heavy free weights.

Shaq Loves the Bodybuilding Pump

O’Neal has become increasingly interested in bodybuilding-style training, and he shares one particular obsession with Schwarzenegger: the pump.

“My favourite part of working out is that I know when I get a good pump in, especially here on the biceps. My arms are looking really good and really young,” O’Neal previously told Men’s Health.

The former NBA champion has also shown his appreciation for bodybuilding through his appearances at major competitions, including the Mr. Olympia. He has interacted with some of the sport’s biggest stars and has never been shy about showing off his own massive physique.

However, Shaq’s training has also changed considerably as he has gotten older.

After undergoing hip replacement surgery in 2023, O’Neal has had to adjust his cardiovascular routine.

“My least favourite part of working out is if I have to run on the treadmill – I can’t run anymore and it’s sad. I used to be the greatest athlete ever, and now I have to walk on the treadmill.”