Brock Lesnar Workout

Brock Edward Lesnar is touted as the most accomplished athlete in the history of professional wrestling – and his magnificently muscled body definitely contributed to his notable successes in the ring. He is a four-time World Wresting Entertainment (WWE) world heavyweight champion, a former Ultimate Fighting Championship (UFC) heavyweight champion, and a National Collegiate Athletic Association (NCAA) Division I heavyweight wrestling champion, as well as a IWGP heavyweight champion – truly, one of a kind since he is the only one who has won all four in a wrestling career.

Strength Training Program

Lesnar’s regular strength and cardio regimen requires twice-a-day gym sessions four times every week. His morning sessions are dedicated to his fighting skills while his evening sessions are for weight and cardio training, thus, ensuring a balance between the two aspects of his physical training. He will also have a push day for his chest, shoulders, and triceps; a pull day for the back and biceps; and a day for leg development.

He engages in his cardio training everyday usually by mixing up several activities including jumping rope, elliptical, and treadmill. When the weather permits, he also engages in running outdoors.

Keep in mind that the following exercise program should be adapted to your own physical condition, fitness goals, and bodybuilding purposes. Be sure to perform warm-up exercises before the weight training proper and cool down exercises after the session to minimize the risks of injuries.

Day 1: Chest or Triceps

Barbell bench press with medium grip   12 reps in each set for 6 sets

Incline dumbbell press   10 reps in each set for 4 sets

Dumbbell flyes     10 reps in each set for 3 sets

Cable crossover     10 reps in each set for 3 sets

Dips – triceps version   10 reps in each set for 4 sets

Triceps pushdown     10 reps in each set for 4 sets

Lying triceps press     10 reps in each set for 3 sets

Day 2: Back or Biceps

Pullups with wide grip    6 reps in each set for 4 sets

Pullups with medium grip 6 reps in each set for 4 sets

Pullups with narrow grip 6 reps in each set for 4 sets

Seated cable rows 6 reps in each set for 4 sets

Stiff-legged barbell deadlift 6 reps in each set for 4 sets

Barbell deadlift   6 reps in each set for 4 sets

Preacher curl 12 reps in each set for 4 sets

Hammer curls 10 reps in each set for 3 sets

Incline dumbbell curl 6 reps in each set for 4 sets

Day 3: Shoulders

Seated dumbbell press 10 reps in each set for 3 sets

Seated barbell military press   10 reps in each set for 4 sets

Side lateral raise 10 reps in each set for 3 sets

Front dumbbell raise 10 reps in each set for 3 sets

Smith machine upright row 6 reps in each set for 4 sets

Barbell shrug 6 reps in each set for 4 sets

Day 4: Legs

Leg extensions 10 reps in each set for 3 sets

Lying leg curls 10 reps in each set for 3 sets

Smith machine squat with narrow stance 6 reps in each set for 4 sets

Smith machine squat with medium stance 6 reps in each set for 4 sets

Smith machine squat with wide stance 6 reps in each set for 4 sets

Leg press 6 reps in each set for 4 sets

Stiff-legged barbell deadlift 6 reps in each set for 4 sets

Other Exercises

Lesnar also engages in grappling training for 4 times a week. The training is divided into five 1-minute rounds and 5 1-minute standing drills.

His striking as well as ground and pound training is conducted two times a week. He performs 5-minute rounds five times with 1-minute break in between for a total of 25 minutes. The five rounds consist of:

  • First round designed for pushing muscular endurance with plyo push-ups, Spider-Man push-ups, mounted punching, pushing tire, and hand switches.
  • Second round intended for pulling muscular endurance consisting of recline, jumping, and bodyweight pull-ups; pulling tire; and heavy bag twirl.
  • Third round of cardio endurance training with stationary bike, UBE machine, and incline treadmill at the highest setting.
  • Fourth round of hybrid strength training consisting of jammer machine, medicine ball sprawls, bear crawls, one-arm sledge hammer, and transition station.
  • Fifth round similar to third round but without resting periods

You have to adopt a gradual approach to adopting Lesnar’s workout regimen. You will observe that the workout is one of the most intense because Lesnar has already built up the required endurance, stamina and strength.

Nutrition Suggestion

Lesnar realizes the importance of combining exercise, diet and supplementation in achieving a champion’s size, strength and endurance in and out of the cage.

  • Whey protein and creatine formula for supplementation
  • Carbs for the replenishment of the glycogen levels
  • Gallon of water, at least, every day

Start on the exercise and diet program and watch as your body starts to become bigger, perhaps even as big as Lesnar’s physique.

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http://www.bodybuilding.com/fun/brock_lesnar_training.htm
http://www.bodybuilding.com/fun/brock_lesnar_training.htm

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