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
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines, Other
  • Target Gender Male
  • 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
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
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
Posted on: Sun, 04/05/2015 - 22:36

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

reshab borpujari
Posted on: Wed, 09/03/2014 - 21:26

brocks no break ! only brock !

Posted on: Sat, 05/17/2014 - 07:04

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

prem brock
Posted on: Sat, 03/01/2014 - 07:15


justin carron
Posted on: Tue, 02/25/2014 - 05:23

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

Posted on: Sat, 06/15/2013 - 05:24

When are rest days? Are we supposed to do these workout Monday-Thursday or what?

Posted on: Fri, 05/10/2013 - 03:12

does anyone know brock lesnar's diet?

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

What should rest time between sets be?

Posted on: Sun, 11/18/2012 - 12:43

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

Posted on: Wed, 11/14/2012 - 06:25

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

Posted on: Wed, 10/03/2012 - 02:54

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)

Posted on: Sun, 04/01/2012 - 02:47

Brock Rocks!!