Alex Pereira went from an alcoholic to a UFC double champion.
Alex “Poatan” Pereira is a professional fighter and one of the most explosive strikers in the history of the Ultimate Fighting Championship (UFC). A two-time champion, Pereira has secured titles in both the UFC Middleweight and Light Heavyweight divisions, cementing his legacy as a dominant force in the sport.
Renowned for his devastating knockout power and ability to stay composed under pressure, Pereira’s success in the octagon is no accident. His relentless training regimen has sculpted his body into a machine of strength, precision, and endurance, enabling him to stand out as one of the most fearsome strikers in mixed martial arts (MMA).
Curious about what it takes to perform at his level? This article dives deep into Alex Pereira’s complete workout routine, offering a glimpse into the rigorous training that fuels his success. We’ll also uncover the secrets behind his shredded, muscular physique and share tips inspired by the two-time UFC champion. If you aim to build a lean, robust frame like Pereira’s, read on to learn more about his methods and insights.
| Full Name: Alex Pereira | ||
| Weight | Height | Date of Birth |
| (93 kg) 205 lbs | (193 cm) 6’4” | 07/07/1987 |
| Profession | Era | Nationality |
| MMA & Kickboxing | 2010s, 2020s | Brazilian |
Who Is Alex Pereira?
Alex Pereira is a Brazilian mixed martial artist who competes in the Light Heavyweight division of the UFC. He was born and grew up in a favela in Brazil; later, he dropped out of middle school to become a bricklayer’s assistant and worked in a tire shop to make ends meet.
Over time, Alex Pereira began spending more time with his colleagues, which eventually led to him developing alcoholism. However, in 2009, he made up his mind and started training to be a kickboxer, which replaced his alcohol addiction.
Amateur Boxing Career
Alex Pereira’s amateur boxing in Brazil was quite impressive. He had a record of 28 matches, winning 25, all by knockout and three losses. His signature devastating left hook always met with all his victims. In fact, on one occasion, he was seen knocking out his opponent out of the ring. Prominent combat sports icons, including boxer Ryan Garcia, noticed Alex Pereira’s talents. Pereira’s in-ring ability impressed Garcia, and he wanted to train with him.
Kickboxing Career
In 2012, Alex Pereira switched to kickboxing and won his first middleweight title. From 2012 to 2014, he won several titles, including the WAKO Pro Pan American Championship, Glory 14: Middleweight Contender Tournament, and WGP Kickboxing 25. He also successfully defended his WGP KB title against Maycon Silva with a second-round KO (knockout).
Pereira participated in the Glory Middleweight title and won unanimously against Simon Marcus at the Glory 46 in China. He defended his title several times before finally trying MMA in November 2018.
Mixed Martial Arts Career
Alex Pereira moved from kickboxing to MMA at Jungle Fight 82 and lost via submission. He signed with UFC in 2021 and made his debut against Andreas Michailidis. He won the fight in round two via technical knockout and was awarded Performance of the Night.
The following year, he went against Bruno Silva and won the fight unanimously. In the UFC Middleweight championship, Pereira went against Israel Adesanya for the title and won via technical knockout in the fifth round. This exploded his name amongst the UFC fanbase, and he has remained a fan favorite ever since.
In 2023, Pereira announced his move to the Lightweight Heavyweight division and faced Jiri Prochazka for the vacant title. He won via technical knockout, earning him the Performance of the Night award. This fight and victory made him the ninth fighter in UFC history to become a champion in two different weight divisions. He defended his title on three occasions and was successful. He even set the record for the shortest time for three title defenses in the UFC at 175 days.
Alex Pereira’s Workout Routine
Alex Pereira’s ruthless training involves cardio, strength training, and grappling. He trains twice daily, six days weekly, with one day for rest and recovery on Sunday. He focuses on weight training on Mondays, Wednesdays, and Fridays and cardio on Tuesdays and Thursdays.
Warm-Up
Before starting his daily workouts, he does warm-ups to get blood flowing and prepare his movements for his major exercise (1). Here are some of his warm-up exercises.
- Mountain Climbers
- Leg Stretches
- Resistance Band Arm Extensions
- Shadow Boxing
Cardio
Alex Pereira’s cardio sessions are intense. They focus on his conditioning and help him fight even when he goes through a long stretch. He incorporates HIIT routines, rows, plyometrics, runs, and sprints into his weekly cardio routines. Sometimes, he switches this by introducing road walks, cycling, and swimming to keep his cardio training fresh and interesting. This also helps him avoid a training plateau (2).
| Exercises | Sets | Reps |
| Assault Bike Sprints | 5 | 100 m |
| Skipping Rope | 3 | Three Minutes |
| Ladder Drills | 4 | Three Minutes |
| Sled Pushes | 4 | Two to Three Minutes |
Weightlifting
When Alex Pereira does strength training, his goal is not necessarily to build muscle but to develop strength and power. He uses compound movements to target multiple muscle groups at once. He also focuses on functional movement exercises with high reps, which builds his explosive strength, power, and endurance.
He focuses primarily on his core and legs because he believes this is the base for his explosive movements and knockout power. Alex Pereira believes strength starts from the legs and transmits through the body.
| Exercises | Sets | Reps |
| Deadlifts | 4 | 6 |
| Planks | 3 | One Minute |
| Kettlebell Swings | 4 | 12 |
| Russian Twists | 4 | 15 On Each Side |
| Trap Bar Deadlifts | 4 | 6 |
| Medicine Ball Slams | 4 | 10 |
| Dumbbell Bench Press | 4 | 10 |
| Incline Bench Press | 4 | 10 |
Reflex Drills
One unique way Pereira trains is by introducing reflex drills to keep his mind and body in sync. This helps him a lot, especially when he is in the ring, to dodge strikes from opponents and provide effective counters.
Some of his reflex drills include
- Tennis Ball Throw and Catch
- Plyometric Jumps
- Footwork Drills
- Sprawl Burpees
Diet
Alex Pereira’s meals mainly contain high protein, moderate carbohydrates, and healthy fats. He’s not a fan of processed sugars and foods. Pereira eliminates alcohol from his diet and maintains a clean, healthy, nutrient-dense lifestyle. His foods include bacon, eggs, coffee, chicken, fish, fruits, and vegetables.
Follow Generation Iron on Instagram, Facebook, and Twitter for more workout routines!
References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
