Brock Lesnar Workout Routine & Diet Plan (Updated)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: June 20, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Ever wonder what it takes to achieve the Herculean physique and strength of a world-renowned athlete like Brock Lesnar?

Lesnar stands as one of the greatest fighters in combat sports history. This modern-day gladiator's excellence as an athlete is a testament to decades of hard work and dedication.

Being a Certified Professional Trainer, I delved deep into his story, unraveling the secrets of his intense workout regimen and dietary plan.

But is it merely about lifting weights and protein shakes, or is there more to the story?

Who is Brock Lesnar?

Brock Lesnar Background

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

Having trained with a regime inspired by Brock Lesnar, I can personally attest to the effectiveness of his daunting yet rewarding workout routine.

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 (46 years old).

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

Other celebrity workouts:

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.

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

On my first day of following Brock's workout, I realized the true intensity of his regime.

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.

Other celebrity workouts:

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

A pivotal study by the National Institutes of Health (NIH) has shown that 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.

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References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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