Conor Mcgregor Workout Routine & Diet (+Free Training Plan)

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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Conor Mcgregor is one of the most admired MMA fighters. The man's incredible rise to success is motivation. Additionally, his ripped body leaves many people wondering how he does it.

We listened to a lot of interviews with Conor McGregor and some of his coaches. This just gives you the tip of the iceberg on the routines and diet.

I went the extra mile and did months of intense research on the different Mcgregor workout routines, which play a crucial role in his ripped look. Additionally, I did thorough research on his diet.

Conor McGregor’s Workout Routine

Unlike many other sporting disciplines, MMA is a skill that requires a unique approach to working out.

One thing we heard a lot from many MMA fighters is that they often have to spend hours on different stretching techniques.

Then there is some tough strength and core training before you even get into the martial arts.

So, we’ve broken it down a bit to show you what’s involved.

Dynamic Stretching Routine

Stretching conor mcgregor

These are stretching moves where you move certain body parts to the limit before immediately releasing the tension.

Kind of like a pendulum. We spotted a few specific moves that Conor did while we were watching some training videos.

He would likely spend at least one minute on each of these before repeating them 3 to 5 times:

  • Muay Thai knees
  • Neck bridge
  • Hip circles
  • Leg swings
  • Shoulder rotations

Static Stretching Routine

This is the type of stretching where you push a body part to a comfortable pain threshold and then hold that position static.

This requires a bit of balance for some of the moves. And it’s something that MMA fighters definitely need to train to be able to make some of the insane jumps and kicks without falling over.

Each of these should be held for about 30 seconds, but not much longer to avoid risks of micro-tears in tendons and ligaments.

  • Lying leg stretch
  • Back roll
  • Sit back shoulder stretch
  • Seated butterfly
  • Sit through abdominal stretch

Static stretching could also be combined with some Yoga moves.

General Flexibility

AWe found that along with the stretching exercises, Conor McGregor will also rely heavily on some movement conditioning to make his joints and range of motion more flexible.

Here are some great moves to do for 1 to 2 minutes each.

  • Horse walk
  • Lizard walk
  • Duck walk
  • Ostrich walk

Strength Training

Conor Mcgregor doing pullups at the gym

This is one area that we didn’t find many details, but it does seem like he prefers high-intensity circuit training using a combination of bodyweight and free weights.

His focus needs to be on building up enough muscle power for his kicks and punches to become as powerful as possible.

Here are just a few things that would work his arms, chest, and legs.

  • Muscle pull-ups
  • Push-ups
  • Pull-ups
  • Air squats

He’s likely to be doing a lot of very targeted isolation workouts with weights as well, as there are very specific areas that he would want to bulk up.

Core Workout

Conor Mcgregor training at the gym

Core strength is vital to MMA fighters as it’s one of their main defenses against body blows. All those kicks and punches will inevitably make some contact with the chest and stomach.

And fighters have to build up a shield of hard muscle to avoid becoming winded and quickly turning into a victim.

Here’s some info we’ve put together, and we’d suggest only doing three sets of about four or five of the workouts at a time.

  • 30 hanging leg raises
  • 30 v-ups
  • 30 seated in & outs
  • 30 lying leg raises w/ hip thrust
  • 30 superman hold
  • 30 seconds of hollow hold
  • 30 hanging knee raises w/ twist
  • 60 second plank
  • 30 side plank each side
  • 30 sit-ups

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Cardio Workout Routine

We’ve heard Conor McGregor’s fitness coach mention that he does 30 minutes of fasted cardio every morning. He does this in a type of circuit training approach:

  • 30 jump ropes
  • 20 air squats
  • 30 jump ropes
  • 20 plank shoulder taps
  • 30 jump ropes
  • 20 plank to push-ups
  • 30 jump ropes
  • 20 sit-ups

That’s gonna mean a lot of sweating first thing in the morning, so make sure you have plenty of water ready.

Mixed Martial Arts

This is one area that he seems to be a bit more secretive about.

A man named John Kavanagh is his head coach when it comes to fighting styles, and he’s obviously trained Conor exceptionally well.

“I am cocky in prediction. I am confident in preparation, but I am always humble in victory or defeat."

- Conor McGregor, UFC Champion

In addition to John Kavanagh's guidance, Conor McGregor's training methods include high-intensity aerobic training, which plays a crucial role in his conditioning and overall performance inside the octagon.

Different fighters have different styles, which makes this such an interesting sport to watch.

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Conor McGregor’s Diet Plan

diet meal plan

There’s one thing that stood out the most for us, having followed his Instagram posts at various stages of training.

He likes his protein and steaks.


  • 1 cup of strong coffee
  • Six or more eggs in an omelet or scrambled provides a good boost of protein
  • Mixed vegetables including kale and avocado for some healthy fats
  • Smoked salmon as another light protein source
  • A bowl of fruit salad for some healthy carbs and raw energy


  • Yogurt with some more fresh fruit and berries


  • High-quality red meat, which in most cases is grass-fed beef
  • Some fresh fish for lighter protein sources and healthy fat
  • Alternatively, he will make his way through four chicken breasts for a protein load
  • A large bowl of salad with lots of kale, spinach, and olive oil

Pre-Workout Snack

  • A few fistfuls of mixed unsalted nuts for energy and protein boost
  • Mixed fruit bowl with mainly berries

Post-Workout Snack

  • A stack of post-workout protein supplements to get the full range of amino acids
  • Coconut water for faster rehydration
  • Some easy carbs to replenish his energy including sweet potato or oats


  • He alternates between chicken, fish, and steak, but tends to like his prime Irish steaks
  • A large portion of veggies including green beans and sweet potatoes
  • Whole grain rice for energy

The amount of food he eats is heavily adapted depending on whether he is training for a fight or just going through his usual fitness maintenance phase.


Conor McGregor likely uses a range of supplements to support his training and recovery.

  1. Protein Powders: For muscle repair and growth, especially post-workout.
  2. Branched-Chain Amino Acids (BCAAs): To aid in muscle recovery and reduce muscle soreness.
  3. Creatine: For increased strength and muscle mass.
  4. Omega-3 Fatty Acids: To support joint health and reduce inflammation.
  5. Multivitamins: To ensure all micronutrient needs are met.
  6. Pre-Workout Supplements: For enhanced energy and focus during training.

Celebrity Transformations:


How Many Push UPS Does Conor McGregor Do?

Conor does five push-ups per set, repeating the process for as many reps as possible.

How to Get Lean Like Conor McGregor?

To get lean like Conor McGregor, focus on a mixed martial arts-based fitness routine, incorporating high-intensity interval training (HIIT), strength training, and a disciplined diet rich in protein, healthy fats, and complex carbohydrates.

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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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