Brock Lesnar

Brock Lesnar made a huge splash when crossed over from WWE to the MMA.  He shocked the MMA world by beating some of the best heavyweight fighters they had to offer.  A huge part of Brock’s success has been his unique combination of strength and explosiveness.

How often have you watched Brock lesnar fight and thought to yourself; how does a guy that big move like that?  Few MMA fighters are as massive and muscular, while still remaining flexible and agile, as Brock.

Brock Lesnar Workout

Brock Lesnar workout routine includes 4 days of weight lifting:

Day 1: Chest & Triceps 

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

Day 2: Back & Biceps 

Wide-Grip Pull Up : 4 Sets x 6 Reps

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

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

Day 4: Legs
Leg Extension : 3 Sets x 10 Reps
Leg Curl : 3 Sets x 10 Reps
Narrow-Stance Smith Machine Squat : 4 Sets x 6 Reps
Medium-Stance Smith Machine Squat : 4 Sets x 6 Reps
Wide-Stance Smith Machine Squat : 4 Sets x 6 Reps
Leg Press : 4 Sets x 6 Reps
Stiff-Legged Deadlift : 4 Sets x 6 Reps

Brock Lesnar MMA Workout:

How Brock Lesnar Trains For Fights

In addition to his weight training, Brock Lesnar performs an MMA workout as well. He does grappling 4 days per week, striking and ground and pound 2 days per week and performs a 5 round circuit training workout for his cardio routine.

Grappling
5 rounds of 1 Minute each
5 standing drills of 1 Minute each

Striking and Ground and Pound
5 minute rounds 5 x with 1 minute

*rest between rounds

Circuit training workout routine

1st Round : Pushing Muscular Endurance

• Spiderman Push-ups
• Plyo Push-ups

• Mounted Punching
• Tire Push
• Hand Switch

2nd Round : Pulling Muscular Endurance

• Recline Pull-ups
• Bodyweight Pull-ups
• Pulling/Pushing tire
• Jumping Pull-ups
• Heavy bag Twirl

3rd Round : Cardio Endurance Training

• Airdyne Bike (70rpm)
• UBE Machine
• Incline Treadmill (as steep as possible)
• Windsprint Bike (standing full time)
• Airdyne Bike

4th Round : Hybrid Strength Training

• Jammer Machine
• One arm Sledge Hammer
• Medicine Ball Sprawls
• Bear Crawls
• Transition Station

5th Round : Intense Round

• Airdyne Bike (70rpm)
• UBE Machine
• Incline Treadmill (as steep as possible)
• Windsprint Bike (standing full time)
• Airdyne Bike

Brock Lesnar Workout Video :

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