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Brock Lesnar Nutrition and Workouts

Brock Lesnar is a phenomenon of a man and an athlete. Lesnar weighs a lean 265 lbs and yet possesses extreme speed, agility and athleticism. How a man carrying so much muscle mass can maintain such high levels of athleticism speaks volumes for the way he trains and looks after himself.

Brock has never been one to shy away from hard work after growing up on a farm in Webster, South Dakota. He takes this mentality and tenacity into his workouts and nutrition and trains like a beast.

Brock Lesnar Workouts

For Brock Lesnar’s workouts the goal is to maintain his size and strength as it is a major advantage for him in the Octagon. But at the same time needs to train his speed, power and athleticism. These attributes are very important for an MMA fighter and he cannot rely on his size and strength alone.

Brock trains twice a day four times a week. He focuses on his fighting and grappling skills in the morning sessions and his cardio and strength in the afternoon sessions.

Below are an example of strength and conditioning workouts used by Brock Lesnar.

Brock Lesnar
Brock Lesnar

Strength Workout

Leading up to a fight the exercises would be performed with less weight and a higher intensity to focus more on conditioning.

Day 1 – Chest and Triceps

Bench Press – 6 Sets of 12 reps

Incline Dumbbell Press - 4 Sets of 10 reps

Dumbbell Flyes - 3 Sets of 8 reps

Cable Crossovers - 3 Sets of 8 reps

Triceps Dips - 4 Sets of 10 reps

Triceps Pushdown - 4 Sets of 10 reps

Skull Crushers - 3 Sets of 10 reps

Day 2 – Back and Biceps

Wide Grip Pull Up – 4 Sets of 6 reps

Medium Grip Pull Up - 4 Sets of 6 reps

Narrow Grip Pull Up - 4 Sets of 6 reps

Seated Cable Row - 4 Sets of 6 reps

Stiff Legged Deadlift - 4 Sets of 6 reps

Deadlift - 4 Sets of 6 reps

Preacher Curl - 4 Sets of 12 reps

Hammer Curl - 3 Sets of 10 reps

Incline Dumbbell Curl - 3 Sets of 10 reps

Day 3 – Shoulders

Overhead Barbell Press – 4 Sets of 10 reps

Seated Dumbbell Press - 3 Sets of 10 reps

Dumbbell Front Raise - 3 Sets of 10 reps

Dumbbell Lateral Raise - 3 Sets of 10 reps

Smith Machine Upright Row - 4 Sets of 6 reps

Barbell/Dumbbell Shrug - 4 Sets of 6 reps

Day 4 – Legs

Leg Extension – 3 Sets of 10 reps

Leg Curl - 3 Sets of 10 reps

Narrow Stance Smith Machine Squat - 4 Sets of 6 reps

Medium Stance Smith Machine Squat – 4 Sets of 6 reps

Wide Stance Smith Machine Squat - 4 Sets of 6 reps

Leg Press - 4 Sets of 6 reps

Stiff Legged Deadlift - 4 Sets of 6 reps

Cardio and Muscular Endurance Workout

This workout was shown on the UFC All Access program where Rachelle Leah gives viewers an insight how UFC fighters live and train.

It consists of 5 x 5 minute rounds. Each round focuses on a different aspect of his fitness.

Round 1 – Pushing Muscular Endurance

Spiderman Push Ups

Plyo Push Ups

Mounted Punching

Tire Push

Hand Switch

Round 2 – Pulling Muscular Endurance

Recline Pull Ups

Bodyweight Pull Ups

Pulling/Pushing Tire

Jumping Pull Ups

Heavy Bag Twirl

Round 3 – Cardio

Airdyne Bike (70 rpm)

UBE Machine

Incline Treadmill (as steep as possible)

Windsprint Bike (standing the whole time)

Airdyne Bike

Round 4 – Hybrid Strength

Jammer Machine

One Arm Sledgehammer

Medicine Ball Sprawls

Bear Crawls

Transition Station

Round 5 – Most Intense Round

Airdyne Bike (70 rpm)

UBE Machine

Incline Treadmill (as steep as possible)

Windsprint Bike (standing the whole time)

Airdyne Bike (70 rpm)

Brock Lesnar Workout Video

Brock Lesnar Nutrition

Brock Lesnar consumes a high amount of calories in his diet, and uses creatine and whey protein supplements to increase strength and build muscle. Brock consumes 30g of protein immediately post workout to replenish his muscles. He also refuels by drinking a minimum of a gallon of water with added electrolytes a day.

Brock Lesnar has always said he is a carnivore and eats what he kills. He is a big fan of hunting and follows a caveman diet that is very high in protein.

In 2009 Brock was diagnosed with diverticulitis. This led him to serious change his dietary habits. He has had to start eating more greens in his diet for fibre which he lacked before.

Brock Lesnar uses supplements from the Dymatize brand. He uses protein shakes to supplement his diet and immediately post workout. Brock uses Dymatize Xpand Xtreme Pump as a pre workout drink to give him the energy and pump for the intense sessions that lie ahead.

2 comments

AHMED RAZA 10 months ago

I LOVE STRENGHT SUPPLEMENT, SON WHAT SUPPLEMENT I USE?


Fitness4London profile image

Fitness4London 5 years ago from London

Fantastic article on Brock Lesnar - what a dedicated athlete and awesome physique.

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