Brock Lesnar’s Workout, Strength and Endurance

Anabolic Steroids / Bodybuilding Blog

Brock Lesnar’s Workout, Strength and Endurance

Brock Lesnar has shocked the world by beating some of MMA’s best heavyweight fighters. No one can argue that a huge part of Brock Lesnar’s success has been pure strength and quickness. Few fighters in today’s world of MMA are as massive and muscular with as much flexibility and agility as Brock Lesnar. While some Mixed Martial Artists may say that it is not the size of the dog in the fight but the size of the fight in the dog, others will tell you that physical shape and fitness does make a big difference.

So what does a man have to do, besides having good genetics, to be as strong and agile as Brock Lesnar? Brock Lesnar works out 4 days a week twice a day. While his morning workouts focus on fight training, technique and running, his evening workout focuses on building strength. Here is a sample of Lesnar’s schedule:

Day 1: Chest & 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 & 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

 

Grappling – 4 Days a week

5 – 1 Minute Rounds

5 – 1 Minute Standing Drills

 

Striking and Ground and Pound – Twice a week

5 x 5 minute rounds

1 minute breaks

25 total minute workout

 

Brock Lesnar also trains his cardio and endurance in a 5 round circut:

1st Round: Pushing Muscular Endurance – 1 Minute

Spiderman Push-ups

Plyo Push-ups

Mounted Punching

Tire Push

Hand Switch

 

2nd Round: Pulling Muscular Endurance – 1 Minute

Recline Pull-ups

Bodyweight Pull-ups

Pulling/Pushing tire

Jumping Pull-ups

Heavy bag Twirl

 

3rd Round: Cardio Endurance Training – 1 Minute

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: Most Intense Round – No Rest Periods

Airdyne Bike (70rpm)

UBE Machine

Incline Treadmill (as steep as possible)

Windsprint Bike (standing full time)

Airdyne Bike

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