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Brock Lesnar Workout Routine & Diet Plan (Updated)

Connor Sellers
Published by Connor Sellers
Last updated: June 7, 2023

With his imposing figure and fearsome presence, I doubt anyone would even dare cross Brock Lesnar.

Lesnar is one of the greatest fighters in combat sports history. Even his old foes are in awe of him, and many of them say they haven't faced anyone as quick and powerful as he is.

To be honest, that's not so hard to believe.

This modern-day gladiator is an excellent athlete, and it took decades of hard work for him to get there.

If you think you have what it takes to train like "The Beast Incarnate," keep scrolling.

Quick Summary

  • Brock Lesnar's workouts include deadlifts, leg presses, hammer curls, leg curls, smith machine upright row, overhead barbell presses, preacher curls, and seated cable row.
  • Lesnar's exercises focus on the legs, shoulders, biceps, back, chest, and triceps.
  • Brock Lesnar consumes meals high in calories to fuel his workout routines.
  • Lesnar has managed to maintain his toned look by taking whey protein and creatine supplements, and regular workout.

Who is Brock Lesnar?

Brock Lesnar Background

Brock Lesnar is a professional wrestler, a former mixed martial artist, and a retired professional football player.

He's always been into fitness and first dabbled into wrestling in high school.

After winning an NCAA wrestling championship during his senior year, he decided to go professional and signed on with the WWE (then WWF) in 2000.

At 25, Lesnar won the WWE heavyweight title on three different occasions, making him the league's youngest champion.

In 2004, he left the WWE and tried his luck in the NFL. He was chosen by the Minnesota Vikings but was ultimately cut from the team in the pre-season.

He signed on with the UFC in 2007 and became a UFC heavyweight champion in November 2008.

His Stats

Brock Lesnar was born on July 12, 1977 (43 years old).

A true mammoth, this man stands at 6 feet and 3 inches tall and weighs about 266 pounds (121 kg).

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Brock Lesnar's Diet And Nutrition

person holding juice and apple

Brock Lesnar's training routine is pretty intense, so he consumes a high amount of calories every day to fuel his workouts. He doesn't target a specific number, though.

Before working out, he takes creatine to boost his strength, build muscle mass, and improve his overall performance.

Immediately after a workout, Lesnar will have 30 grams of whey protein along with a good source of carbs to replenish his depleted glycogen levels and stock up his muscles.

"Forcing an insulin spike post-workout can help lower those stress hormones running around your body after a brutal workout. Your mission: eat a simple carb with a high glycemic index. An easy option is a scoop of dextrose powder. Throw it in with your whey protein for a post-workout hand up."

- Adam Rosante, Strength & Nutrition Coach

Consuming a carbohydrate and protein supplement after exercise has been shown to positively impact exercise performance than a carbohydrate supplement alone [1].

Lesnar is also very particular about hydration, so he drinks at least a gallon of water with added electrolytes throughout the day.


Brock Lesnar's Workout Routine

man doing bicep curls

Brock Lesnar is a hardcore trainer who works out two times a day for four days a week.

His morning sessions are reserved for building strength and power, while his evening sessions are dedicated to his endurance routine that he follows for his MMA training.

Check out Brock Lesnar's highly intensive MMA, circuit, and weight training circuit in the guide below.

Note: The time spent per workout is approximately 60 to 90 minutes. Expect to do lots of heavy weight lifting with this one.

Day 1: Triceps and Chest

  • Bench Press (6 sets, 10-12 reps)
  • Triceps Dip (4 sets, 10 reps)
  • Triceps Pushdowns (4 sets, 10 reps)
  • Incline Dumbbell Bench Press (4 sets, 10 reps)
  • Dumbbell Flys (3 sets, 6-8 reps)
  • Cable Crossovers (3 sets, 8 reps)
  • Skullcrushers (3 sets, 8-10 reps)

Day 2: Back and Biceps

  • Wide Grip Pull Up (4 sets, 6 reps)
  • Medium Grip Pull Up (4 sets, 6 reps)
  • Narrow Grip Pull Up (4 sets, 6 reps)
  • Seated Cable Row (4 sets, 6 reps)
  • Stiff Leg Deadlift (4 sets, 4-6 reps)
  • Deadlift (4 sets, 4-6 reps)
  • Preacher Curl (4 sets, 10-12 reps)
  • Hammer Curl (3 sets, 10 reps)
  • Incline Dumbbell Curl (3 sets, 10 reps)

Day 3: Shoulders

  • Overhead Barbell Press (4 sets, 10 reps)
  • Seated Dumbbell Press (3 sets, 8-10 reps)
  • Dumbbell Front Raise (3 sets, 10 reps)
  • Dumbbell Lateral Raise (3 sets, 10 reps)
  • Smith Machine Upright Row (4 sets, 6 reps)

Day 4: Legs

  • Leg Extension (3 sets, 10 reps)
  • Leg Curl (3 sets, 10 reps)
  • Leg Press (4 sets, 6 reps)
  • Stiff Leg Deadlift (4 sets, 6 reps)
  • Smith Machine Narrow Stance Squat (4 sets, 6 reps)
  • Smith Machine Medium Stance Squat (4 sets, 6 reps)
  • Smith Machine Wide Stance Squat (4 sets, 6 reps)

Day 5, 6, 7: Rest Days

Outside of his workout routines, Lesnar does a lot of fighting, which helps him build muscle and keep his body toned. He also does a lot of cardio, like running.

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Key Takeaways On Brock Lesnar's Workout Routine

Brock Lesnar's training method definitely isn't for the faint of heart.

Fitness neophytes might find this workout routine particularly challenging because it involves a lot of heavy weight lifting, so make sure you're equipped to perform these exercises.

I suggest that you start with lighter weights, then gradually increase them over each training session as you're getting stronger.

Also, don't forget to load up on carbs and proteins for the whole duration of your training so that you're adequately fueled for this grueling workout routine.


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