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