Brock Lesnar Workout: Train Like A WWE & UFC Champion

Brock Lesnar is a former UFC heavyweight champion, WWE superstar, and NCAA wrestling champion. He is famous for his incredible strength and athleticism.

His training blends heavy weightlifting, intense circuit work, and combat drills. This combination develops explosive power, conditioning, and functional strength. 

The Brock Lesnar workout builds real-world power for wrestling, MMA, and strength sports. His approach pushes the body to its limits, improving resilience and athletic performance.

Brock Lesnar Workout

The Brock Lesnar workout is an advanced 12-week program designed for strength, endurance, and power. It consists of four intense training days per week, combining MMA drills and heavy weightlifting. 

Before lifting weights, Lesnar warms up with wrestling and grappling for 10 minutes. This is followed by 25 minutes of striking, including ground-and-pound drills to develop explosive movement. 

After combat drills, Lesnar transitions to circuit training, which pushes his endurance and overall conditioning. Once completed, he moves on to weightlifting, focusing on compound movements and high-intensity strength work. 

A huge element of MMA is mental toughness and determination, therefore, this program is not for beginners. It demands extreme conditioning, discipline, and recovery. 

Brock Lesnar’s circuit training consists of five high-intensity rounds, each targeting different aspects of athletic performance. The circuits push muscular stamina, cardiovascular endurance, and total-body coordination. Circuit training has been shown to improve blood pressure, heart health, and body composition.

The first round focuses on pushing endurance with exercises like Spiderman push-ups, plyometric push-ups, and punching from the mount. The second round emphasizes pulling strength using pull-ups, tire pushes and pulls, and heavy bar twirling over the shoulders.

Cardio endurance takes priority in the third round, featuring Airdyne biking, steep inclines on the treadmill, and upper-body ergometer work. The fourth round builds strength training endurance with bear crawls, sledgehammer drills, and medicine ball sprawls.

The final round is an intense finisher, repeating key endurance exercises at maximum effort. It consists of Windsprint biking, Airdyne biking at 70 RPM, and using the treadmill with a very steep incline. Endurance training can elicit huge improvements in cardiovascular fitness, with the gains being even greater following HIIT.

Day 1: Chest And Triceps

The first day of the Brock Lesnar workout plan is a chest and tricep workout. This session includes compound and isolation exercises to maximize muscle activation. 

The goal of this workout is to build pushing power and upper body strength. Exercises like the bench press and incline dumbbell press enhance pressing ability primarily in the pecs, deltoids, and triceps. 

The dumbbell fly and cable crossover emphasize chest isolation, improving muscle engagement and definition. Finally, tricep dips, cable extensions, and skull crushers ensure full triceps development. They enhance elbow extension strength, which is essential for powerful pressing movements.

Day 2: Back And Bicep

This back and bicep workout trains greater upper-body strength. The back muscles, including the lats, traps, and rhomboids, handle most of the workload. The biceps assist in pulling movements, enhancing arm size and grip strength.

This session is to improve pulling power and muscle endurance. Pull-ups with different grips activate various sections of the back and arms, ensuring balanced development. Rows and deadlifts improve back thickness, stability, and posture, contributing to functional strength. 

The session concludes with bicep curls, maximizing arm hypertrophy and endurance for stronger pulling mechanics.

Day 3: Shoulders

Day three is dedicated to shoulder strength and size. The primary muscles worked are the deltoids, with a focus on all three heads — anterior, lateral, and posterior. The traps also play a supporting role, particularly in shrugging and upright rowing movements.

The objective of this session is to build well-rounded shoulders that are strong, stable, and resistant to injury. Stronger shoulder and trunk muscles are linked to better balance and movement control in athletic performance.

Raises target individual deltoid heads, ensuring balanced development and improved shoulder mobility. Shrugs and upright rows enhance trap engagement, reinforcing upper-body stability.

Day 4: Legs

This final workout day targets lower-body strength, power, and endurance. It works the quadriceps, hamstrings, glutes, and calves while reinforcing overall stability. The combination of squats, deadlifts, and leg press movements ensures well-rounded leg development.

The objective of this leg workout is to build explosive power and endurance in the lower body. Leg extensions isolate the quadriceps, while leg curls target the hamstrings. Performing both promotes even strength and reduces injury risk from imbalances.

Deadlifts strengthen the muscles along the backside of the body. Squats strengthen the quads and glutes. Moreover, the variety of squat stances helps activate different parts of the legs for more comprehensive leg development.

Benefits Of Training Like Brock Lesnar 

Explosive Strength And Power Development

The Brock Lesnar workout involves many heavy compound lifts and explosive movements to target raw strength and power. Intense exercises like deadlifts, squats, and bench presses recruit multiple muscle groups, increasing force production.

Furthermore, explosive training, such as ground-and-pound drills and plyometric circuit training can increase tendon stiffness. This helps with force production and movement efficiency. Plyometric training has shown a 133% increase in calf muscle stiffness after only 14 weeks. This correlated with better squat jump and reactive jump performance. 

Increased Endurance And Conditioning

Lesnar’s routine incorporates circuit training and high-intensity drills. These workouts involve engaging the whole body and pushing cardiovascular limits. Thus, high-intensity interval training is effective for improving muscle endurance and heart rate regulation.

Aerobic exercises like Airdyne biking, incline treadmill sprints, and upper-body ergometers work to enhance cardiovascular efficiency. They improve aerobic power, cardiac output, and endurance. In short, this means your heart pumps more blood efficiently, delivering more oxygen to muscles, which boosts stamina and fitness.

Functional Strength And Injury Prevention

The Brock Lesnar workout builds functional strength by mimicking real-world movement patterns. For example, squats mimic sitting and standing, while overhead presses are similar to dealing with high-up objects.

Moreover, training in martial arts improves reaction time and coordination, which are important elements of injury prevention. Therefore, consistently training with grappling and combat drills can help with better body control and reduce injuries. 

Core engagement is another key factor, as many of Lesnar’s exercises demand full-body coordination. A strong core supports proper posture, improves balance, and reduces lower back pain. This makes everyday tasks easier while reducing injury risk.

Expert Training Tips

• Master your form before increasing the weight or intensity. Proper technique is crucial for exercises like deadlifts, squats, and bench presses. Focus on controlled movements and full range of motion for the best results.
• Use progressive overload to maximize muscle hypertrophy. As you get stronger, you need to adapt your workouts to continue to challenge your muscles. You can do this by increasing the weight you lift, performing more reps and sets, or reducing your rest times.
• Aim to train with maximum intensity. Lesnar’s workouts demand full effort in every session. Push yourself during circuits, heavy lifts, and combat drills for the best endurance and strength development.
• Allow enough recovery between workouts. Muscles require 48–72 hours to recover, so ensure each week includes rest days to optimize your performance in workouts. Overtraining leads to fatigue, injuries, and slower progress.
• Fuel your body for performance. Eat enough protein, carbs, and healthy fats to support muscle growth and endurance. Hydration is also key for high-intensity training and recovery.

Conclusion

Brock Lesnar’s training style challenges both physical and mental toughness. It builds raw power, endurance, and functional strength for real-world performance. His workouts develop explosive force, muscular endurance, and combat-ready conditioning. 

This program is about becoming a complete athlete. Pushing your limits with the Brock Lesnar workout plan builds a stronger, more resilient body. Detail content