7 Timeless Fitness Tips from Hulk Hogan’s Hulkamania Workout Set

“DON’T YOU DARE QUIT ON ME. IF YOU DO, I’LL BODY SLAM YOU.”

On July 24, 2025, the fitness world said goodbye to one of its most recognizable and influential figures: Hulk Hogan. The WWE Hall of Famer, born Terry Bollea, passed away at the age of 71 following cardiac arrest at his home in Clearwater, Florida.

While Hogan rose to fame through wrestling, his impact on fitness culture is undeniable. In the mid-1980s, at the peak of Hulkamania, he released the Hulkamania Workout Set – a VHS tape and training kit aimed at getting kids moving, sweating, and believing in the power of discipline and daily effort.

We’ve given the tape a listen back and picked out some of the most memorable lessons from that infamous, motivating voice. Behind the flexing and catchphrases was a surprisingly solid foundation for anyone starting a fitness journey and a message that still rings true today.

1. Start Slow and Build Consistency

“BEGIN SLOWLY AND WORK UP TO A LONGER AND HARDER WORKOUT AT YOUR OWN PACE.”

Long before progressive overload was a buzzword, Hogan encouraged beginners to ease into training. He stressed that effort and patience were more important than intensity on day one — a lesson modern coaches still preach.

2. Wear the Right Gear

“WEAR SOMETHING LOOSE OR SOMETHING THAT STRETCHES. AND ALWAYS WEAR SNEAKERS TO PROTECT YOUR FEET.”

Hogan might’ve been larger than life, but his gear advice was grounded. Supportive footwear and movement-friendly clothing still matter today, whether you’re lifting in a gym, doing bodyweight training at home, or grinding through a functional fitness workout.

3. Train in a Safe Space

“MAKE SURE YOUR WORKOUT AREA IS SAFE AND FREE OF HAZARDS.”

A clutter-free training environment prevents injuries and improves focus. Hogan told listeners to clear furniture, move rugs, and create enough room to move — timeless advice, especially for anyone training outside of a gym.

4. Track Your Progress

“KEEP A LOG OF YOUR WORKOUT SO YOU CAN LOOK BACK AND SEE HOW YOU’VE IMPROVED.”

Before apps and spreadsheets, Hogan championed the simple power of a training log. Writing down your reps, sets, and rest days gives structure to your training and a tangible sense of improvement.

5. Train with a Partner for Accountability

“THERE WILL BE SOMEONE THERE TO GIVE YOU ENCOURAGEMENT AND KEEP PUSHING YOU.”

Even then, Hogan understood that effort multiplies in community. He encouraged working out with a buddy for motivation and accountability — something still central to the success of group training environments.

6. Recovery Is Non-Negotiable

“SKIP A DAY BETWEEN WORKOUTS TO GIVE YOUR MUSCLES THE REST THEY NEED TO GROW BIG AND STRONG.”

Hogan made it clear: rest is part of the plan. Whether you’re chasing hypertrophy or building work capacity, recovery is where growth happens. Take the day off — and come back stronger.

7. Effort Is Everything

“DON’T YOU DARE QUIT ON ME. IF YOU DO, I’LL BODY SLAM YOU.”

It’s theatrical and classic Hogan — but there’s truth behind the line. Progress in fitness doesn’t require perfection, just consistent, focused effort. And maybe a little Hulkamania energy when you feel like quitting.

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Bonus: What Was in the Hulkamania Workout?

While the Hulkamania Workout Set was made for kids, its structure followed real training logic. It was split into four key sections: warm-up, stretching, workout, and cool-down. Here’s a reconstructed version of the routine, based on Hogan’s instructions.

Warm-Up (3–5 minutes)

• Running in place
  
• Jumping jacks
  
• Jump rope
  

“YOU GOT TO WAKE THOSE MUSCLES UP SLOWLY, MAN!”

Stretching (Choose 3, hold 15–30 seconds each)

• Toe touches
  
• Arm circles
  
• Shoulder stretches
  
• Neck rolls
  
• Side bends
  

“NEVER BOUNCE IN A STRETCH. FEEL THAT STRETCH, BUT BACK OFF IF IT HURTS.”

Workout A (Bodyweight Focus)

• 3 sets of 6 reps each (rest 1 min between sets)
  
  • Push-ups
    
  • Sit-ups
    
  • Jump squats
    
  • Hand gripper (max reps)
    
  • Shadow boxing (30 seconds)
    

Workout B (Alternate Day)

• 3 sets of 6 reps each
  
  • Lunges
    
  • Plank holds (20–30 sec)
    
  • Arm curls (band or light weights)
    
  • Standing overhead press (band or light weights)
    
  • Jump rope (1 min)
    

“THE LAST REP OF THE LAST SET — THAT’S WHERE YOU GROW, BROTHER!”

Alternate A and B every other day, with rest days in between.

Cool Down

• Light walking
  
• Shoulder rolls
  
• Neck rotations
  
• Repeat 1–2 stretches from earlier
  

“WE GOT TO BE TOO COOL TO FOOL.”

Final Rep

Hulk Hogan was more than a wrestling icon, he was a bridge between fitness and pop culture. Through his Hulkamania Workout, he inspired millions to care about their health, move daily, and believe in effort over excuses.

Whether you’re chasing PRs, race prep, or just trying to stay consistent, you could do a lot worse than a little old-school Hulkster mentality.

“IF YOU’RE GOING TO DO IT, MAN… DO IT THE HULKSTER WAY.”

To experience the full original energy, check out the complete Hulkamania Workout video below.