Brock Lesnar’s Intense Workout Routine, Diet Plan, and Training Video

Brock Lesnar (born on 12^th July 1977) is a professional wrestler, MMA fighter, and former American football player and amateur wrestler who is presently signed to the WWE. With four WWE World Championships, one UFC Heavyweight Championship, and an NCAA Heavyweight Wrestling Championship to his name, the Beast Incarnate is one of the most celebrated athletes in the wrestling history.

Brock Lesnar Body Stats

Height: 1.91 m (6’ 3”); Weight: 130 kg (286 lb)

Chest: 54”; Waist: 38”

Biceps: 20”

Brock Lesnar Workout Routine

Having been raised in a rural area in South Dakota, Lesnar has learned the meaning of hard work, mental endurance, and power at an early age. As a young man, he devised an unconventional training program to develop agility and strength. With no workout facilities in his native land, Lesnar used equipment from their dairy farm in Webster to shape his physique.

Once Lesnar started his careers in wrestling and MMA, he realized the importance of improving cardiovascular fitness, as well as strength and stamina. His weekly training regimen now includes 4 days of workout with 2 training sessions each day. The morning sessions are used for honing his wrestling/fighting skills while the evening sessions are reserved for lifting weights and sports-specific conditioning.

Brock Lesnar Workout Plan

MMA Workout

Before lifting weights, Lesnar starts each exercise by doing the following

• Wrestling or Grappling training: 5-10 min rounds
• Ground & Pound Training or Striking: 5X5 min rounds; twice a week

Circuit Training

Thirty seconds rest in between exercises excepting the fifth round

• First Round – Plyo box pushups, Spiderman pushups, mounted punching, pushing tire, hand switching
• Second Round – Recline pull-ups, wide grip bodyweight pull-ups, jumping pull-ups, pulling/pushing tire, heavy bag twirl
• Third Round – Airdyne biking, incline treadmill, upper body ergometer machine work, windsprint biking, Airdyne biking
• Fourth Round – Jammer machine training, sledge hammer swings with single arm, med ball sprawls, bear crawling
• Fifth Round (Intense training) – Airdyne biking, incline treadmill, upper body ergometer machine work, windsprint biking, Airdyne biking

Strength Training Workouts

Monday: Chest/triceps

• Medium-grip barbell bench press (sets: 6, reps: 12)
• Incline-bench dumbbell press (sets: 4, reps: 10)
• Flat bench dumbbell fly (sets: 3, reps: 10)
• Cable crossover (sets: 3, reps: 10)
• Triceps dips (sets: 4, reps: 10s)
• Triceps pushdown (sets: 4, reps: 10)
• Lying triceps extension (sets: 3, reps: 10)

Tuesday: Back/biceps

• Wide-grip, medium-grip, narrow-grip pull-ups (sets: 4, reps: 6)
• Cable seated rows (sets: 4, reps: 6)
• Barbell stiff-legged deadlift (sets: 4, reps: 6)
• Deadlift (sets: 4, reps: 6)
• Preacher curl with EZ bar (sets: 4, reps: 12)
• Hammer curls (sets: 3, reps: 10)
• Incline-bench dumbbell curl (sets: 4, reps: 6)

Wednesday: Rest

Thursday: Shoulders

• Seated military press (sets: 4, reps: 10)
• Dumbbell seated press (sets: 3, reps: 10)
• Front dumbbell raise (sets: 3, reps: 10)
• Lateral side raise (sets: 3, reps: 10)
• Upright row using Smith Machine (sets: 4, reps: 6)
• Barbell shrug (sets: 4, reps: 6)

Friday: Legs

• Leg extensions (sets: 3, reps: 10)
• Leg curls (sets: 3, reps: 10)
• Smith machine squats with narrow-, medium-, and wide-stance (sets: 4, reps: 6)
• Leg press (sets: 4, reps: 6)
• Barbell stiff-legged deadlift (sets: 4, reps: 6)

Saturday: Rest

Sunday: Rest

Video: Brock Lesnar Workout/Training in Gym

Brock Lesnar Diet Plan

Lesnar started sticking to a healthy and balanced diet after being diagnosed with diverticulitis, a condition caused by inadequate consumption of fiber. To build muscle and strength, he takes supplements containing whey protein, creatine, and multi-vitamins. After a rigorous training session, the WWE superstar usually has 30g of quality protein and some healthy sources of carbs. This helps in refilling the depleted levels of glycogen. He also drinks at least a gallon of water throughout the day but avoids having sugar, salt, and refined foods.

No wonder, Lesnar has had an illustrious career in pro wrestling, UFC, and MMA. If you wish to develop your strength and endurance like Brock, then follow his training program and meal plan closely.