Celebrity Workouts

Brock Lesnar MMA Workout Routine

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Before weight training, Brock Lesnar begins each workout with:

  • Grappling/Wrestling – 10 minutes
  • Striking/Ground & Pound – 25 minutes
  • Circuit Training

Brock Lesnar Circuit Training

  • Round One (Pushing Endurance): Spiderman Push-ups, Plyo Push-ups, Mounted Punching, Tire Push, Hand Switch.
  • Round Two (Pulling Endurance): Recline Pull-ups, Bodyweight Pull-ups, Pulling/Pushing tire, Jumping Pull-ups, Heavy bag Twirl.
  • Round Three (Cardio Endurance): Airdyne Bike (70rpm), UBE Machine, Incline Treadmill (as steep as possible), Windsprint Bike (standing full time), Airdyne Bike.
  • Round Four (Strength Training Endurance): Jammer Machine, One arm Sledge Hammer, Medicine Ball Sprawls, Bear Crawls
    Transition Station.
  • Round Five (Intense): Airdyne Bike (70rpm), UBE Machine, Incline Treadmill (as steep as possible), Windsprint Bike (standing full time), Airdyne Bike

Brock Lesnar Weight Training Routine

Day 1: Chest and Triceps

  • Bench Press: 6 Sets 12 Reps
  • Incline Dumbell Press: 4 Sets 10 Reps
  • Dumbell Flys: 3 Sets 8 Reps
  • Cable Crossovers: 3 Sets 8 Reps
  • Triceps Dips: 4 Sets 10 Reps
  • Triceps Pushdowns: 4 Sets 10 Reps
  • Skull Crushers: 3 Sets 10 Reps

Day 2: Back and Biceps

  • Wide-Grip Pull Up 4 Sets 6 Reps
  • Medium Grip Pull Up: 4 Sets 6 Reps
  • Narrow Grip Pull Up: 4 Sets 6 Reps
  • Seated Cable Row: 4 Sets 6 Reps
  • Stiff-Legged Deadlift: 4 Sets 6 Reps
  • Deadlift: 4 Sets 6 Reps
  • Preacher Curl: 4 Sets 12 Reps
  • Hammer Curl: 3 Sets 10 Reps
  • Incline Dumbbell Curl 3 Sets 10 Reps

Day 3: Shoulders

  • Overhead Barbell Press: 4 Sets 10 Reps
  • Seated Dumbbell Press: 3 Sets 10 Reps
  • Dumbbell Front Raise: 3 Sets 10 Reps
  • Dumbbell Lateral Raise: 3 Sets 10 Reps
  • Smith Machine Upright Row: 4 Sets 6 Reps
  • Barbell/Dumbbell Shrug: 4 Sets 6 Reps

Day 4: Legs

  • Leg Extension: 3 Sets 10 Reps
  • Leg Curl: 3 Sets 10 Reps
  • Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
  • Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
  • Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
  • Leg Press: 4 Sets 6 Reps
  • Stiff-Legged Deadlift: 4 Sets 6 Reps
Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
3 Comments
  • Gee Jul 16,2015 at 4:32 am

    nice programm

  • jaskaran sekhon Dec 21,2014 at 10:31 pm

    Notify me of the new workouts as i want to be like u

  • Muddii Sep 2,2012 at 9:41 am

    is the bench press, drop setts?

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