Conor McGregor’s Hardcore MMA Workout, Fitness Regime, and Diet Plan Behind All the UFC and Hollywood Success

Nov 28, 2025, 10:30 AM CUT

Conor McGregor’s MMA workout routine is valuable not just for fighters but for anyone wanting to build a strong physique. McGregor focuses on dense muscle, symmetry, and explosive mobility, qualities that translate beautifully from the Octagon to action roles in Hollywood. His shredded body has been a major asset when he stepped into films like Road House (2024) and is set to continue shaping his presence in upcoming action projects.

Combined with his signature counter-striking style, which relies on speed and reaction, that actually helped him build his portfolio in MMA and eventually in Hollywood.

Reflecting on his journey, he famously stated once, “We’re not here to take part, we’re here to take over,” a quote that mirrors McGregor’s true character

Conor McGregor’s Weekly Training Plan

Workout Focus	Exercises	Reps/Sets
Strength & Power	Squats, deadlifts, Olympic lifts	4×5
Combat Conditioning	HIIT circuits, heavy bag work, jump rope	3×3-min rounds
Explosive Agility	Box jumps, kettlebell swings, sprint drills	3×10
Core & Balance	Hanging leg raises, Russian twists, planks	3×30 sec

INSIDE HIS 3-DAY MUSCLE BUILDING SPLIT

Monday, Shoulders, Back & Triceps:

Weighted chin-ups, standing presses, cable rows, skull crushers, rest-pause lateral raises, building 3D delts, and upper-body power.

Wednesday, Legs, Abs & Traps:

Hang cleans or sumo deadlifts, Bulgarian split squats, calf raises, hanging leg raises, and hex-bar shrugs, boosting explosive footwork and clinch strength.

Friday, Chest & Biceps:

Inclined bench, flat bench, barbell curls, rope curls (rest-pause), bent-over flyes, for upper-chest dominance and clean arm aesthetics.

McGregor’s diet completes the picture. Guided by nutrition coach Georges Lockhart, he follows a clean, individualized eating plan based on balanced macronutrients, timed carbohydrate intake, and whole foods like eggs, grass-fed meats, fruits, greens, sweet potatoes, and yogurt. His day includes fasted cardio, protein-focused meals, strategic snacking, and hydration that fuels recovery. The variety keeps his body energized.

McGregor has achieved wonders in his life, but what he truly achieved is his athletic body. But the success didn't come easy to him, and his story tells the same thing, where a boy who started training for boxing at the mere age of 12 is now a 22-6-0 record holder in UFC.

So when are you implementing his training plan? Let us know in the comment section

Written by

Amanjeet Singh

Edited by

Oajaswini Prabhu