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Brock Lesnar Workout

Brock Lesnar Workout


Brock Lesnar, former UFC Heavyweight Champion, is a beast when it comes to his workout and training routine. According to an interview with Muscle & Fitness, Brock Lesnar trains twice a day for four days per week. In the morning, Lesnar focuses on his fighting technique while in the evening he does cardio and weight training. He alternates a six-week power cycle with a four-week conditioning cycle. Since Lesnar only trains four days per week, he gives himself three days of rest. This is an ideal amount of rest. Getting enough rest is essential to high-level performance. When resting, your body repairs and strengthens itself from vigorous training and you will have more energy for your next workout. You don't want to overtrain because this can set you back in your training. 


Before his power workouts, Lesnar does wind sprints or uses the elliptical trainer. Sprints are one of the best fat-burning exercises that will boost your levels of natural HGH and testosterone. In addition, the elliptical is a great alternative to traditional based running since it doesn't put as much stress on your knees. Here is the power cycle that he does over a six week period: 




Monday: Chest and Triceps

Bench Press (6 sets of 12-1 reps)

Dumbbell Press (4 sets of 6 reps)

Dumbbell Fly (3-4 sets of 8 reps)

Cable Crossover (3 sets of 8 reps)

Dip (4 sets of 8-10 reps)

Pressdown (4 sets of 6-8 reps)

Lying Triceps Extension (3 sets of 10 reps)


Bench Press and Dumbbell Fly performed flat one week, incline the next and decline the third week



Tuesday: 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)

Close-Grip Pulldown (4 sets of 6 reps)

Seated Cable Row (4 sets of 6 reps)

Stiff-Legged Deadlift (4 sets of 6 reps)

Deadlift (6 sets of 12-1 reps)

EZ-Bar Preacher Curl (3 sets of 10 reps)

Hammer Curl (3 sets of 10 reps)

Seated Dumbbell Curl (3 sets of 10 reps)



Pound for pound, Lesnar may have the best physique
in the MMA today. His power cycle routine has a lot to 
do with it due to its large cardiovascular training and
complete body workout. 



Thursday: Shoulders

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)

Overhead Barbell Press (6 sets of 12-1 reps)

Seated Dumbbell Press (4 sets of 6 reps)

Barbell or Dumbbell Shrug (4 sets of 15 reps)




Friday: 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 (6 sets of 6 reps)






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.


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As you can see above with his routine, Lesnar does a good mixture of compound and isolation workouts. His compound movements, such as the bench press, dip, and deadlift, work more muscles and it will stimulate more muscle fibers. In other words, compound workouts build you up the best. His isolation workouts, such as a dumbbell front raise, leg extension, or preacher curl, work soley one muscle. They are great for definition purposes.

After Lesnar's six week power cycle, he alternates to a four-week conditioning cycle. His conditioning cycle consists of two-mile runs followed by weight training with circuits, high-volume reps and negatives. It's very important to switch your routine to prevent muscular adaptation. Lesnar incorporates a great mix of power and conditioning to always keep his muscles guessing.





Brock Lesnar also trains with kettlebells on a regular basis. 










In terms of his diet, Lesnar says he changed his diet around completely since his recent illness of diverticulitis, a serious intestinal disorder that sidelined him for almost a year. Lesnar now sticks with much cleanier and more nutritional foods. Lesnar consumes about 3,200 calories a day and tries to shoot for 300 grams of protein. He says the hardest part is getting all the protein in daily. Lesnar said he used to enjoy going out to eat. However, he claims the problem with that was that he didn't know the preservatives and other ingredients added to the food, which can contribute to health problems and weight gain. Now, he makes his own food and is able to know what he puts in his body. When you go out to eat, many restuarants are more concerned with taste more so than how healthy the food is. They put a lot of preservatives in their foods and a lot of salt. Salt can make you feel bloated and it will affect your weight in addition to negatively affecting blood pressure, among other things. When you cook your own meals, you are definitely going to cut out a lot of salt if you do things right. Lesnar has a sweet tooth for Fruity Pebbles but eliminated it from his diet. He said he used to enjoyed a "big bowl of Fruity Pebbles at 10 o clock at night." Eating late at night can lead to weight gain. You are mostly sedentary during this time so most of the calories just sit in your body without being burned off. Such a transition in his diet will make Lesnar much more leaner and healthier.





Source: Muscle & Fitness Magazine










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Date Published : 2011-12-11 01:57:43
Written By : Richard Allen