{"id":32159,"date":"2026-10-20T19:09:39","date_gmt":"2026-10-20T19:09:39","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=32159"},"modified":"2026-10-20T19:09:39","modified_gmt":"2026-10-20T19:09:39","slug":"shaquille-oneals-bodybuilding-workout-inside-his-four-day-training-routine-at-54","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=32159","title":{"rendered":"Shaquille O\u2019Neal\u2019s Bodybuilding Workout: Inside His Four-Day Training Routine at 54"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<h2 id=\"h-shaquille-o-neal-is-training-four-days-a-week-combining-high-rep-bodybuilding-exercises-with-cardio-as-he-continues-his-impressive-fitness-transformation\" class=\"wp-block-heading\"><strong>Shaquille O\u2019Neal is training four days a week, combining high-rep bodybuilding exercises with cardio as he continues his impressive fitness transformation.<\/strong><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Shaquille O\u2019Neal<\/strong> 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 <a href=\"https:\/\/generationiron.com\/shaquille-oneal-workout-viral-video\/\">shirtless workout video<\/a> in which he jokingly compared himself to <a href=\"https:\/\/generationiron.com\/arnold-schwarzenegger-profile-stats\/\">Arnold Schwarzenegger<\/a>, <strong>new details have emerged about Shaq\u2019s bodybuilding-style training routine<\/strong>.<\/p>\n<p class=\"wp-block-paragraph\">In a recent breakdown from <em>Men\u2019s Health<\/em>, O\u2019Neal revealed that he trains four days per week, mixing <a href=\"https:\/\/generationiron.com\/does-olympic-weightlifting-build-muscle\/\">weightlifting<\/a> with <a href=\"https:\/\/generationiron.com\/5-tips-cardio\/\">low-intensity cardio<\/a>. The 7-foot-1 former NBA superstar has also developed an appreciation for bodybuilding. Shaq loves the <a href=\"https:\/\/generationiron.com\/tips-better-chest-day-pump\/\">muscle pump<\/a> that comes with a solid workout.<\/p>\n<p class=\"wp-block-paragraph\">\u201cHere I come Arnold Shaqanager,\u201d O\u2019Neal joked in the viral video, making it clear that Schwarzenegger remains one of his fitness inspirations.<\/p>\n<div class=\"preferred-source-link\"><a href=\"https:\/\/www.google.com\/preferences\/source?q=generationiron.com\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" width=\"676\" height=\"213\" alt=\"Preferred source\" src=\"https:\/\/generationiron.com\/wp-content\/themes\/generation-iron\/images\/preferred-source.webp\"\/><img loading=\"lazy\" decoding=\"async\" width=\"676\" height=\"213\" src=\"https:\/\/generationiron.com\/wp-content\/themes\/generation-iron\/images\/preferred-source.webp\" alt=\"Preferred source\"\/><\/a><\/div>\n<figure class=\"wp-block-embed is-type-video is-provider-tiktok wp-block-embed-tiktok wp-embed-aspect-9-16 wp-has-aspect-ratio\">\n<p>\n<iframe height=\"578\" width=\"325\" src=\"https:\/\/generationiron.com\/shaquille-oneal-bodybuilding-workout\/about:blank\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; fullscreen; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"\" loading=\"lazy\" data-rocket-lazyload=\"fitvidscompatible\" data-lazy-src=\"https:\/\/www.tiktok.com\/player\/v1\/7694521918493396238?embed_from=oembed&amp;music_info=1&amp;description=1&amp;autoplay=1&amp;muted=1\"><\/iframe><noscript><iframe height=\"578\" width=\"325\" src=\"https:\/\/www.tiktok.com\/player\/v1\/7694521918493396238?embed_from=oembed&amp;music_info=1&amp;description=1&amp;autoplay=1&amp;muted=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; fullscreen; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"\" loading=\"lazy\"><\/iframe><\/noscript>\n<\/p>\n<\/figure>\n<h2 id=\"h-shaquille-o-neal-s-four-day-bodybuilding-workout-routine\" class=\"wp-block-heading\"><strong>Shaquille O\u2019Neal\u2019s Four-Day Bodybuilding Workout Routine<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">According to <em>Men\u2019s Health<\/em>, Shaq follows a relatively straightforward training schedule that emphasizes muscle building and <a href=\"https:\/\/generationiron.com\/best-supplements-for-heart-health\/\">cardiovascular fitness<\/a>.<\/p>\n<p class=\"wp-block-paragraph\">Each workout lasts approximately one hour, with the majority of that time dedicated to resistance training.<\/p>\n<p class=\"wp-block-paragraph\"><strong>Shaquille O\u2019Neal\u2019s Weekly Workout Schedule:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Training frequency:<\/strong> Four days per week<\/li>\n<li><strong>Workout duration:<\/strong> Approximately 60 minutes per session<\/li>\n<li><strong>Cardio:<\/strong> 20 minutes of low-intensity exercise<\/li>\n<li><strong>Weight training:<\/strong> Approximately 40 minutes<\/li>\n<li><strong>Training style:<\/strong> Bodybuilding-focused resistance exercises<\/li>\n<li><strong>Primary emphasis:<\/strong> <a href=\"https:\/\/generationiron.com\/rep-range-muscle-mass\/\">High repetitions<\/a>, muscle contractions, and achieving a strong pump<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">His latest viral workout provides a closer look at the exercises he uses to build his upper body.<\/p>\n<p class=\"wp-block-paragraph\"><strong>Exercises Featured in Shaq\u2019s Workout Video:<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/generationiron.com\/high-cable-fly-exercise-guide\/\"><strong>Cable Chest Flyes<\/strong><\/a><strong>:<\/strong> Shaq performs high-repetition sets on a cable machine, targeting his <a href=\"https:\/\/generationiron.com\/tips-better-chest-day-pump\/\">chest<\/a> through a controlled movement.<\/li>\n<li><strong>Incline Bench<\/strong> <a href=\"https:\/\/generationiron.com\/lat-pulldown-exercise-guide\/\"><strong>Lat Pulldown<\/strong><\/a> <strong>Variation:<\/strong> O\u2019Neal moves to an incline bench for a cable pulldown variation designed to target his <a href=\"https:\/\/generationiron.com\/best-back-exercises\/\">back<\/a> muscles.<\/li>\n<li><strong>Bodybuilding Posing:<\/strong> Shaq finishes by showing off his physique with a <a href=\"https:\/\/generationiron.com\/a-master-of-presentation-kevin-levrone-teaches-how-to-perform-the-perfect-back-double-bicep\/\">back double biceps pose<\/a> and <a href=\"https:\/\/generationiron.com\/essential-details-on-how-to-pose-like-a-pro\/\">rear lat spread<\/a>.<\/li>\n<\/ol>\n<p class=\"wp-block-paragraph\">While the video does not reveal exact weights, sets, or repetition counts, Shaq\u2019s training appears to prioritize controlled movements and higher repetitions rather than attempting maximum lifts.<\/p>\n<p class=\"wp-block-paragraph\">Cable machines also allow him to train different muscle groups without the same stabilization demands associated with heavy free weights.<\/p>\n<h2 id=\"h-shaq-loves-the-bodybuilding-pump\" class=\"wp-block-heading\"><strong>Shaq Loves the Bodybuilding Pump<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">O\u2019Neal has become increasingly interested in bodybuilding-style training, and he shares one particular obsession with Schwarzenegger: the pump.<\/p>\n<p class=\"wp-block-paragraph\">\u201cMy 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,\u201d O\u2019Neal previously told <em>Men\u2019s Health<\/em>.<\/p>\n<p class=\"wp-block-paragraph\">The former <a href=\"https:\/\/generationiron.com\/matthew-dellavedova-ai-body-tansformation\/\">NBA<\/a> 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\u2019s biggest stars and has never been shy about showing off his own massive physique.<\/p>\n<p class=\"wp-block-paragraph\">However, Shaq\u2019s training has also changed considerably as he has gotten older.<\/p>\n<p class=\"wp-block-paragraph\">After undergoing hip replacement surgery in 2023, O\u2019Neal has had to adjust his cardiovascular routine.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cMy least favourite part of working out is if I have to run on the treadmill \u2013 I can\u2019t run anymore and it\u2019s sad. I used to be the greatest athlete ever, and now I have to walk on the treadmill.\u201d<\/p>\n<\/blockquote>\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"\/>\n<h2 id=\"h-shaquille-o-neal-s-impressive-weight-loss-transformation\" class=\"wp-block-heading\"><strong>Shaquille O\u2019Neal\u2019s Impressive Weight Loss Transformation<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">Shaq\u2019s dedication to fitness comes after a significant physical transformation.<\/p>\n<p class=\"wp-block-paragraph\">The NBA legend previously revealed that he gained considerable weight during the COVID-19 pandemic before committing to getting back into shape.<\/p>\n<p class=\"wp-block-paragraph\">He eventually lost approximately 25 kilograms, or 55 pounds, through changes to his training and lifestyle.<\/p>\n<p class=\"wp-block-paragraph\">Now, O\u2019Neal continues to maintain his fitness with four weekly gym sessions, proving that even at 54, he has no intention of slowing down.<\/p>\n<p class=\"wp-block-paragraph\">And while an appearance on the <a href=\"https:\/\/generationiron.com\/mr-olympia-winners\/\">Mr. Olympia<\/a> stage probably isn\u2019t in his future, Shaq seems perfectly happy chasing bigger <a href=\"https:\/\/generationiron.com\/best-triceps-exercises\/\">arms<\/a>, a better pump, and perhaps a little of that Arnold Schwarzenegger magic.<\/p>\n<p class=\"wp-block-paragraph\"><em>Image embed via TikTok<\/em> <a href=\"https:\/\/www.tiktok.com\/t\/ZPLSu2mJg\/\">@shaqdieseloneal<\/a><\/p>\n<\/div>\n<p><script async src=\"\/\/www.tiktok.com\/embed.js\"><\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/generationiron.com\/shaquille-oneal-bodybuilding-workout\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Shaquille O\u2019Neal is training four days a week, combining high-rep bodybuilding exercises with cardio as he continues his impressive fitness transformation. Shaquille O\u2019Neal 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 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":32160,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-32159","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Shaquille O\u2019Neal\u2019s Bodybuilding Workout: Inside His Four-Day Training Routine at 54 - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=32159\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Shaquille O\u2019Neal\u2019s Bodybuilding Workout: Inside His Four-Day Training Routine at 54 - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Shaquille O\u2019Neal is training four days a week, combining high-rep bodybuilding exercises with cardio as he continues his impressive fitness transformation. 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