MP Store


Get Exclusive Content like:
New Motivational Videos
Workout & Diet Plans

Join MP Nation Today!

Ben Wallace Workout

Ben Wallace Workout


Ben Wallace

Center, Detroit Pistons

6’9, 240 lbs.

Max Bench Press:  460 lbs.


Four-time defensive player of the year Ben Wallace is straight up jacked.  His intensity on the defensive end is a product of his tough road to the NBA, but eventually he found his niche. “I wanted to pass like Magic, jump like Mike, shoot like Bird, and cover the ball like Zeke. But none of that worked out. So I decided to play defense and rebound”, said Wallace.  As an undrafted rookie out of Virginia Union, Wallace was determined to get huge and be the best defensive player in the NBA.  In his prime, Wallace averaged over 15 rebounds and 3 blocks per game, a successful career to say the least. His workout below:


Wallace has some of the strongest biceps in the game. No wonder why Muscle & Fitness wanted him
to perform a bicep curl in this picture. Wallace is a true fitness guru and possesses some of the best
feats of strength in the whole NBA. 






If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.


This product is not endorsed by any athlete featured on this page





Monday & Thursday (chest, arms, abs):

Bench Press: 8 sets, 8 reps

Tricep Pressdown: 6 sets, 12 reps

DB Lying Tri Extension: 6 sets, 12 reps

DB Flye: 6 sets, 10 reps

BB Curl: 6 sets, 12 reps

DB Curl: 6 sets, 12 reps

Tuesday & Friday (legs, shoulders, back):

Leg Extension: 5 sets, 20 reps

Leg Press: 5 sets, 20 reps

Leg Curl: 5 sets, 20 reps

Calf Raises: 5 sets, 20 reps

Lat Pull Down: 6 sets, 8-10 reps

Machine Shoulder Press: 6 sets, 10 reps

DB Shoulder Press: 6 sets,10 reps

Bent-over Row: 6 sets, 10 reps


As you can see, Wallace works the same muscle group twice a week. He gives himself at least three days of rest before training that same muscle group again. You should give yourself at least three days of rest before training the same muscle group to ensure your muscles are properly recovered. If you workout the same muscle too soon then that could lead to overtraining and you will eat away precious muscle tissue. Wallace gives himself this ideal amount of time. He also does a good mix of compound and isolation workouts to both build and define the muscle. To full stimualte the muscles, you should incorporate both compound and isolation movements.














DISCLAIMER: The athlete on this page is not affiliated with MP45. This is not a paid endorsement. Muscle Prodigy LLC makes no claim that the celebrities and athletes featured on the site are promoting Muscle Prodigy or are users of the products mentioned throughout the website. Please read our Terms of Use.

Muscle Prodigy Products


  • Basic Information
  • Related Articles

Date Published : 2010-08-16 07:38:14
Written By : Martin Pesis

JJ Watt Workout
Featured Articles
Justin Tuck Workout
Featured Articles