Behind the beast that is Brock Lesnar is a carefully curated training program that makes the champion impossible to beat.

Brock Lesnar is a ruthless fighter; his massive physique and strength are two of the reasons that he is feared not only in WWE but also in UFC. And behind that strength is an intense training session that can put any athlete to shame.

Lesnar's cardio workout session is just a sneak peek into what his entire training routine consists of. Talking to Muscle & Fitness, the champion once stated,

"I do cardio every day, mixing it up with the elliptical, jump rope, and treadmill if it’s too cold to run outside."

To build his cardio endurance, Lesnar performs Airdyne biking at 70 RPM, upper body UBE machine work, a very steep incline treadmill, Windsprint biking while standing, and Airdyne biking at 70 RPM.

He also added that he performed a two-day-on, one-off split, with a push day for chest, shoulders, and triceps, and a pull day for back and biceps. Besides that, he has a day dedicated to legs, and off-days are reserved for wrestling.

The Conqueror proved he is a true fighter by conquering not one but two widely recognized fighting disciplines. He is one of the four fighters, besides Ronda Rousey, Ken Shamrock, and Dan Severn, who found success in WWE and UFC. He won titles in both disciplines, cementing his name as one of the greatest fighters.

He made his WWE debut in 2002, quickly becoming the youngest WWE champion at 25. In 2007, he transitioned to UFC, and in nine months, he became the UFC champion by defeating Randy Couture. And here is the hardcore training that led him to those victories.

Brock Lesnar's intense MMA training routine

Here is a full breakdown of Brock Lesnar's training and diet approach.

MMA

• Wrestling and Grappling: 10 minutes
• Striking (Ground and Pound): 25 minutes

Training:

Day I (Chest & Triceps)

• Bench Press (6 sets of 12 reps)
• Incline Dumbbell Bench Press (4 sets of 10 reps)
• Dumbbell Flye (3 sets of 8 reps)
• Cable Crossovers (3 sets of 8 reps)
• Tricep Dip (4 sets of 10 reps)
• Cable Tricep Extensions (4 sets of 10 reps)
• Skullcrushers (3 sets of 10 reps)

Day II (Back & Biceps)

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

Day III (Shoulders)

• Military Press (4 sets of 10 reps)
• Seated Dumbbell Press (3 sets of 10 reps)
• Dumbbell Front Raise (3 sets of 10 reps)
• Dumbbell Lateral Raise (3 sets of 10 reps)
• Smith Machine Upright Row (4 sets of 6 reps)
• Barbell or Dumbbell Shrug (4 sets of 6 reps)

Day IV (Legs)

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

Lesnar's heavy-lifting approach used to be quite different compared to the modern UFC heavyweight like Tom Aspinall and Ciryl Gane, who train to improve their mobility and movement.

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Written by

Ruwa Javed

Edited by

Ashvinkumar Patil