Brock Lesnar’s Intense MMA & WWE Workout & Diet Plan

Brock Lesnar follows a four-day workout split and implements cardio and circuit training. 

Brock Lesnar is a renowned professional athlete who has significantly impacted the wrestling world. A blue-chip WWE superstar and former UFC heavyweight champion, Lesnar’s journey began in football and amateur wrestling. He clinched the NCAA wrestling heavyweight national championship in 1999.

He’s recognized for his remarkable success in WWE, becoming the youngest performer to win the world heavyweight title at just 25 years old. Lesnar has captured the world heavyweight championship on three occasions, solidifying his status as a legendary figure in professional wrestling. Known as “The Beast Incarnate” in WWE, Lesnar has also ventured into mixed martial arts thanks to his imposing physique and extraordinary strength.

In 2007, Brock Lesnar transitioned from WWE to UFC, quickly establishing himself as a formidable competitor by capturing the UFC title just nine months after defeating Randy Couture. Lesnar attributes his impressive physical abilities to his unwavering commitment to training, fitness, and diet while acknowledging that genetics also play a significant role. This article offers an in-depth exploration of his mindset, workout routines, and dietary practices. Let’s dive in.

Brock Lesnar’s Workout Approach

Brock Lesnar is quick on his feet for a big guy with massive muscles. This is because while he dedicates his time to his training, doing a lot of lifting, he also does a lot of cardio. Brock Lesnar often runs down the hill with a 180 lbs weighted log, which helps him build strength. Studies show that integrating cardio exercises into your workouts is healthy and can help prevent cardiovascular diseases (1). 

Lesnar’s progress and achievements are awe-inspiring because, as a young athlete, he didn’t have a gym at his disposal. So, he used any equipment he could find on the farm he lived to train. These days, Brock Lesnar still doesn’t limit himself to the gym and finds many creative ways to improve his conditioning and build muscle and strength.

Brock Lesnar mostly does a bro split, focusing on different body parts during the week. For instance, he may work his lower body on one day and his chest and shoulders the next. He also prioritizes rest, which helps his body recuperate after intensive workouts. For more information on why rest is essential for building muscle, you can check out our article on the science behind muscle recovery.

Lesnar also does other forms of fighting and grappling to help develop muscles in areas where resistance training can’t effectively reach. Outside his four-day training split, Lesnar incorporates circuit training, doing a mix of bodyweight exercises, machine movements, and cardio equipment to stay in tip-top shape. 

Brock Lesnar’s Workout Routine

 

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Before his daily resistance training, Brock Lesnar starts his day with total body movement as warm-ups to get the blood pumping into parts of his body. This study shows performing warm-up exercises can help improve your exercise performance (2).

Brock Lesnar strikes for 25 minutes at least twice weekly. He also wrestles for 10 minutes at least four times weekly before moving to his resistance exercises. Here is a list of workouts Brock Lesnar does weekly.

• Chest & Triceps Workout 
• Back & Biceps Workout 
• Shoulder Workout
• Leg Workout

Day 1 — Chest & Triceps Workout (Monday)

Day 2 — Back & Biceps Workout (Tuesday)

Day 3 — Shoulder Workout (Wednesday)

Day 4 — Leg Workout (Thursday)

Day 5 — Rest

Brock Lesnar’s Diet

 

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Brock Lesnar is a fan of high-protein and high-calorie foods. He likes to eat meat from the butcher’s shop rather than buy store-owned meat. Lesnar also enjoys homegrown, fresh vegetables, which have many benefits. Homegrown, farm-fresh vegetables contain more nutrients than those available at stores.

Lesnar also emphasizes the importance of hydration. He drinks at least a gallon of water daily and revealed in 2022 that he has been on a special keto diet for a long time. Brock Lesnar has also created a hobby of hunting and butchering meat. He even invented his brand of seasoning for his meat. Below is his average daily meal plan.

Meal 1

• 6 Eggs
• Plain Oatmeal
• 2 Cups of Egg Whites

Meal 2

• 2 Cups Brown Rice
• Chicken Breasts
• Mixed Vegetables

Meal 3 (Pre-Workout)

• 2 Scoops Whey Protein
• 1 Banana

Meal 4

• 2 Baked Potatoes
• 1 Large Steak

Meal 5

• 2 Cups Egg Whites 
• Cheese
• 4 Slices of Turkey Bacon

Meal 6

• 1 Scoop of Whey Protein

Brock Lesnar also uses the supplements below to get ready for competitions and put himself in fighting shape all year round:

• Whey Protein
• ZMA
• Multivitamins
• BCAAs
• Creatine Monohydrate
• Fish Oil
• Glutamine

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References

1. Tian, D., & Meng, J. (2019). Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches. Oxidative medicine and cellular longevity, 2019, 3756750. https://doi.org/10.1155/2019/3756750
2. 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