Brock Lesnar MMA Workout Routine

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Brock Lesnar was raised on a farm in his younger years, so if anyone knows a thing or two about work ethic – it’s Brock. In his younger days he’d use old-school farm-based exercises to build his physique, with the nearest gym not being for miles.

For example, Brock could regularly be seen carrying a tree log over his shoulders.. which explains the huge traps we see on him today.

Brock’s CV is beyond impressive. At 25 years old he became the youngest WWE Champion, when he beat The Rock in 2002. He’s also turned his hand to American Football, before becoming a respected mixed martial artist and UFC heavyweight champion in November 2008.

Since 2018 Lesnar quit MMA and returned to the WWE where his physical size is still applauded by wrestling fans.

Lesnar is one of sport’s most enigmatic performers, shying away from the limelight wherever possible, and avoiding the media as best he can. Due to this, it is quite difficult to learn his training and diet secrets. However, from promotional videos he’s released, we’re able to catch a glimpse of his workouts.

Lesnar appears to use a lot of compound movements in his training, with evidence of him performing many bench presses, deadlifts, pull ups, and overhead presses. Evidently, these are responsible for his size and mass. You can also see a lot of HIIT drills, particularly heavy ropes, skipping, plyometrics, and cross training. Lesnar also appears to like his swimming, being a great form of cardio.

Brock Lesnar MMA Workout Routine

This program is the type of training Brock Lesnar followed, whilst regularly fighting in MMA. A different training routine would be required for his wrestling years, where the physical demands are different. Remember that Brock is a highly trained athlete (on steroids), thus his training regime would be impossible for most people.

If you think you can handle it – give it a try!

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

brock lesnar workout

Brock follows a typical 4 day split.

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

Brock performs a lot of volume, completing a whopping 24 sets for his back. This is roughly double the volume of a standard gym rat training their lats. Brock also performs anywhere from 6-12, which is pretty standard of a bodybuilding split; opting for higher rep ranges on the bench press and curls (for the biceps).

Give this Brock Lesnar workout routine a try, and let us know how it goes!

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Steve Shaw is the original founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. During competition he’s recorded a 602.5lb squat, 672.5lb deadlift and a 382.5lb bench press.

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