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WE SH IP TO ALGERI A VIE W D E TAILS

Brock Lesnar's Hardcore MMA Workout

Train hardcore like former UFC heavyweight champion and

professional wrestler Brock Lesnar. Workout includes MMA,
circuit and weight training.

Workout Summary

Main Goal Sports Performance

Workout Type Sports Training

Training Level Advanced

Program Duration 12 weeks

Days Per Week 4

Time Per Workout 60-90 minutes

Equipment Required Barbell, Bodyweight, Cables, Dumbbells, EZ

Bar, Machines, Other

Target Gender Male

Author M&S Writers

Workout PDF Download Workout

 Workout Description
Brock Lesnar is a former UFC heavyweight champion and professional wrestler. He was
also an amateur wrestler, and won the 1999 NCAA wrestling heavyweight national
championship.

In the WWE, Brock won the heavyweight title on 3 separate occasions. He became the
youngest champion in the history of the WWE, winning the title at the age of 25. In 2004
Brock Lesnar exited the WWE and made an attempt to enter the NFL. He was ultimately
cut by the Minnesota Vikings in the pre-season.

In 2007 Brock signed with the UFC, and promptly lost his debut fight to Frank Mir. Nine
months later Brock won his first UFC title in 2008, defeated Randy Couture.

Brock Lesnar Stats

Height - 6'3"
Weight - 266 lbs
Born - 1977
Status - 2011 retired from MMA

UFC Fight History

Frank Mir - Loss by submission, February, 2008.
Heath Herring - Win by unanimous decision, August, 2008.
Randy Couture - Win by TKO, November, 2008.
Frank Mir - Win by TKO, July, 2009.
Shane Carwin - Win by submission, July, 2010.
Cain Velasquez - Loss by TKO, October, 2010.
Alistair Overeem - Loss by TKO, December, 2011.

Brock Lesnar MMA Workout

Before weight training each day, Brock Lesnar begins each workout with the following:

Wrestling and Grappling - 10 minutes

Striking (Ground and Pound) - 25 minutes
Circuit Training - See below

Brock Lesnar Circuit Training

Round One (Pushing Endurance) - Spiderman style push ups, plyo box push
ups, punching from the mount, tire pushing and hand switching.
 Round Two (Pulling Endurance) - Reclining pull ups, wide grip pull ups, tire
pushing and pulling, jump style pull ups, and heavy bar twirling over shoulders.
Round Three (Cardio Endurance) - Airdyne biking at 70 RPM, upper body UBE
machine work, very steep incline treadmill, Windsprint biking while standing, and
Airdyne biking at 70 RPM.
Round Four (Strength Training Endurance) - Explosive Hammer Strength Jammer
machine training, single arm sledge hammer work, medicine ball sprawls, and bear
crawling.
Round Five (Intense) - Airdyne biking at 70 RPM, upper body UBE machine
work, very steep incline treadmill, Windsprint biking while standing, and Airdyne
biking at 70 RPM.

Day 1 - Chest and Triceps

Chest and Triceps

Exercise Sets Reps

Bench Press 6 12

Incline Dumbbell Bench Press 4 10

Dumbbell Flye 3 8

Cable Crossovers 3 8

Tricep Dip 4 10

Cable Tricep Extensions 4 10

Skullcrushers 3 10

Day 2 - Back and Biceps

Back and Biceps

Exercise Sets Reps

Wide Grip Pull Up 4 6

Medium Grip Pull Up 4 6

Narrow Grip Pull Up 4 6

Seated Cable Row 4 6

Stiff Leg Deadlift 4 6

Deadlift 4 6

Preacher Curl 4 12
Hammer Curl 3 10

Incline Dumbbell Curl 3 10

Day 3 - Shoulders

Shoulders

Exercise Sets Reps

Military Press 4 10

Seated Dumbbell Press 3 10

Dumbbell Front Raise 3 10

Dumbbell Lateral Raise 3 10

Smith Machine Upright Row 4 6

Barbell or Dumbbell Shrug 4 6

Day 4 - Legs

Legs

Exercise Sets Reps

Leg Extension 3 10

Leg Curl 3 10

Smith Machine Narrow Stance Squat 4 6

Smith Machine Squat 4 6

Smith Machine Wide Stance Squat 4 6

Leg Press 4 6

Stiff Leg Deadlift 4 6

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About The Author

M&S Writers
M&S writers is a collection of all the other writers that have published
content on Muscle and Strength.
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12 Comments + Post Comment

Posted Sun, 04/05/2015 - 22:36 LIKE 16

arslan
I know this workout routine of Lesnar develops strength but can u also build muscle or the
current physique of brock lesnar?

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Posted Wed, 09/03/2014 - 21:26 LIKE 12

reshab borpujari
brocks no break ! only brock !

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Posted Sat, 05/17/2014 - 07:04 LIKE 19

BrockRocks
A workout like this would go perfect with a High protein diet. I recommend the 'shredded chef'
by Michael Matthews. Check it out

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REPLY

Posted Sat, 03/01/2014 - 07:15 LIKE 20

prem brock
I AM A BROCK

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REPLY

Posted Tue, 02/25/2014 - 05:23 LIKE 25

justin carron
Haha rest time???? What rest time!? Its Brock freakin lesnar!!! A genetic freak of nature! There
is NO REST TIME!!!

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REPLY

Posted Sat, 06/15/2013 - 05:24 LIKE 27

Cal
When are rest days? Are we supposed to do these workout Monday-Thursday or what?
 REPLY
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Posted Fri, 05/10/2013 - 03:12 LIKE 29

abdullah
does anyone know brock lesnar's diet?

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Posted Fri, 12/28/2012 - 23:36 LIKE 28

Eric
What should rest time between sets be?

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Posted Sun, 11/18/2012 - 12:43 LIKE 38

alex
Is it important to do the circuit work out before starting the weight lifting part

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REPLY

Posted Wed, 11/14/2012 - 06:25 LIKE 37

karlos
hey,I'm a karlos and I very dedicated to gyming,but I weigh 47kgs and its constant,I have a
very fast metabolism and I would just appreciate it if u would help me become like my role
model and mentour brock lesner

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REPLY

Posted Wed, 10/03/2012 - 02:54 LIKE 36

WAYNE
this is extreme!
no wonder Brock did so well even tho his striking and BJJ was terrible!
the guy is an animal.
Has any one tried modifying this?
think i might do 15 mins cardio before the weight sessions with my two weekly mma sessions.
(maybe scale the sets back one also)

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Posted Sun, 04/01/2012 - 02:47 LIKE 48

PRADEEP B
 Brock Rocks!!

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REPLY

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