MP Store


Get Exclusive Content like:
New Motivational Videos
Workout & Diet Plans

Join MP Nation Today!

Alistair Overeem Workout

Alistair Overeem Workout


Alistair Overeem, the former Strikeforce Heavyweight champion and current MMA muscular freak, is set to step in the Octagon with Brock Lesnar at UFC 141, which is Overeem's much anticipated UFC debut. Overeem's strength training workout and diet routine is a stuff of legend and facing Brock Lesnar will force him to work even harder. Find out how he has gained almost 40 pounds of lean muscle on his physique. 


Don't forget to check out Brock Lesnar's workout routine


You can find so many other UFC fighters workout routines and other athletes here...



Look how his physique has changed over the years. Few people attribute this change to steroid use but we believe it's a great
combination of genetics and an unbelievable work ethic in the gym. He has very strong discipline with his eating regimen, which helps
him achieve that perfect physique.



The 6'5, 256 lb. muscle machine was not always this big. He used to compete as a light heavyweight at 220 lbs. Constantly cutting weight took a toll on Overeem's body so he decided that the heavyweight division would be a more natural weight class for him. He did an extreme training workout and diet routine to add 40 pounds of lean muscle to his already jacked body. There's a reason why he was named Muscle Prodigy's Most Jacked UFC Fighter.




Overeem is considered the most jacked fighter for a reason.
Look at those abs!






If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.


This product is not endorsed by any athlete featured on this page





Overeem uses a combination of strongman exercises, plyometrics and speed and agility training to build his size and strength. 


Here's some of his favorite workouts:

In this video, Overeem is carrying a 550 pound block (250 kg.) and carries it up big stairs. Not only does he lift the weight, but he has to move it forward up a flight of stairs, using more of his stabilizer muscles than a traditional deadlift. This is a great exercise for strengthening and building the lower back and legs in addition to the core. He also does a heavy sled pull. This really develops all the leg muscles, such as the quads, glutes, hamstrings, and calves. 






In this video, Overeem is doing a 660 lb. (300 kg.) deadlift for 5 reps. Unlike the previous exercise that he did (carrying the block up the stairs), he has to do a full motion to lift the weight, which puts even more emphasis on his lower back and hamstrings.   






In this video, he is doing the Farmers Walk with 352 lb. (160 kg.) blocks. This exercise builds muscular endurance, anaerobic capacity, grip strength, ankle strength, as well as increasing back strength. 






As you can see, Overeem focuses on a lot of strongman exercises. This type of training requires you to lift and move irregular shaped objects which produce more functional strength gains. For example, Overeem focuses on lifting concrete Atlas stones weighing 220 lbs. (100 kg.). These stones are round so they can be very difficult to grip and handle. This really builds and strengthens every muscle in the body, specifically the hips. The concentric movements (lifting phase) will develop explosive hip extensions which help to slam people down to the mat. It also will help with takedown defense and provides forearm strength for effective wrist control.



You can see all the unique kinds of workouts he does. It doesn't just begin and end with 
free weights. 

He also does a lot of heavy tire flips, which can also be difficult to grip at times. This enhances leg drive, flexibility, endurance and straight power and explosion. This really helps with takedown power. 



As you can see, people are fascinated with Overeem's physique, no matter where in the
world he is.


Alistair Overeem eats up to 8 meals a day. He has an extremely fast metabolism and little fat so he is constantly hungry and needs constant energy throughout the day.  
His diet consists of a lot of meat, his favorite type of food. He eats all kinds of meat. Some of his specifics are cow beef, horse beef and fish. He also likes eating a lot of greek yogurt and nuts for snacks.  One of Alistair's favorite meals is a dish that his mom used to make called ‘Dutch Boerenkool’. This is a dish made with meat, potatoes and cabbage.



Here's how Overeem spreads out his meals throughout the day:

Meal 1- 9 AM

Meal 2- 10 AM

Training Session

Meal 3- Immediately after training session

Meal 4- When he gets home from training


Meal 5- When he wakes up his nap

Training Session

Meal 6- Immediately after training session

Meal 7- When he gets home from training (biggest meal of the day)

Meal 8- Before he goes to sleep


In this video, Overeem talks about his diet routine:





Alistair Overeem is a true beast in the weight room and in the kitchen. Overeem has said "I am going to rip Brock Lesnar apart, piece by piece." We will see at UFC 141 on December 30.


This is one of the most anticipated fights for the UFC. 



You can find so many other UFC fighters workout routines and other athletes here...










DISCLAIMER: The athlete on this page is not affiliated with MP45. This is not a paid endorsement. Muscle Prodigy LLC makes no claim that the celebrities and athletes featured on the site are promoting Muscle Prodigy or are users of the products mentioned throughout the website. Please read our Terms of Use.

Muscle Prodigy Products


  • Basic Information
  • Related Articles

Date Published : 2011-12-03 14:09:17
Written By : Richard Allen

Jeff Francouer Workout
Featured Articles
Ben Wallace Workout
Featured Articles
Justin Tuck Workout
Featured Articles