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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