Brock Lesnar's workout: How does The Beast Incarnate maintain his physique?

The Beast Incarnate got back into tip-top shape for UFC 200

We are all aware that Brock Lesnar is a freak of nature. UFC colour commentator Joe Rogan has even gone on the record to say that Lesnar is simply “genetically superior”, with the context being Lesnar’s Wrestlemania XIX botched shooting star press directed at Kurt Angle, that could have nearly ended his life. However, being the freak athlete that he is, he not only continued the match, but finished it and stood tall to end his first Wrestlemania, with WWE Championship in his hand.

Also read: Brock Lesnar’s MMA career – The highs, the lows and the controversies.

Brock Lesnar grew up in a rural region of South Dakota, where he had no access to gym equipment for his physical training. However, through his experiences there, he learnt to be physically agile and utilised equipment in his farm in Webster to help improve his physique. He later took up football and ametuer wrestling and joined Bismarck State College, where he became a collegiate champion (NJCAA Heavyweight Champion) in his sophomore year.

Brock Lesnar joined UFC in 2007. Despite the criticism he recived after his loss to Frank Mir, he went on to win UFC Heayweight Championship. He lost his title to Cain Valazquez, and a loss to Alistair Overeem made him quit the world of MMA. He made a senational return to MMA world in 2016, and defeated Mark Hunt at UFC 200.

Even up to this day you can spot Brock Lesnar running down hill with a wood log on his shoulder. That is what fun is for the Beast Incarate.Considering this, wouldn’t it be interesting to know about Brock Lesnar’s workout techniques? The question asked by many is: What is Brock Lesnar’s workout regime like? We take a look at what a day in the life of The Beast Incarnate’s is in the gym:

Circuit Training

One of his trainers said;


Round OneRound 2Round 3Round 4Round 5
Spiderman PushupsRecline Pull-upsAirdyne Bike(70 RPM)Jammer MachineAirdyine Bike(70 RPM)
Clapping PushupsBodyweight Pull-upsUpper body bike machineOne arm sledgehammer swingsUpper body bike machine
Pushing TirePulling/pushing tireIncline treadmillMedicine Ball SprawlsIncline treadmill
Mounted PunchingJumping pull upsWindsprint BikeBeer CrawlsWindsprint bike
Hand SwitchHeavy bag twirlAirdyne bikeTransition StationAirdyne Bike

Monday – Chest and Triceps

  • Medium-grip barbell bench press (sets: 6, reps: 12)
  • Incline bench dumbbell press (sets: 4, reps: 10)
  • Flat bench dumbbell fly (sets: 3, reps: 10)
  • Cable crossover (sets: 3, reps: 10)
  • Triceps dips (sets: 4, reps: 10s)
  • Triceps pushdown (sets: 4, reps: 10)
  • Lying triceps extension (sets: 3, reps: 10)

Tuesday – Back and Biceps

  • Wide-grip, medium-grip, narrow grip pull-ups (sets: 4, reps: 6)
  • Cable seated rows (sets: 4, reps: 6)
  • Barbell stiff-legged deadlift (sets: 4, reps: 6)
  • Deadlift (sets: 4, reps: 6)
  • Preacher curl with EZ bar (sets: 4, reps: 12)
  • Hammer curls (sets: 3, reps: 10)
  • Incline bench dumbbell curl (sets: 4, reps: 6)

Wednesday – Rest Thursday – Shoulders

  • Seated military press (sets: 4, reps: 10)
  • Dumbbell seated press (sets: 3, reps: 10)
  • Front dumbbell raise (sets: 3, reps: 10)
  • Lateral side raise (sets: 3, reps: 10)
  • Upright row using Smith Machine (sets: 4, reps: 6)
  • Barbell shrug (sets: 4, reps: 6)

Friday - Legs

  • Leg extensions (sets: 3, reps: 10)
  • Leg curls (sets: 3, reps: 10)
  • Smith machine squats with narrow-, medium-, and wide-stance (sets: 4, reps: 6)
  • Leg press (sets: 4, reps: 6)
  • Barbell stiff-legged deadlift (sets: 4, reps: 6)Saturday - RestSunday - Rest
  • Cardio & MMA Training

  • Grappling Training: Four Times A Week
  • 1 Minute rounds (5 sets)
  • 1 Minute standing drills (5 sets)
  • Striking and Ground and Pound training: Two Times A Week
  • 5 minute rounds (5 sets)
  • 1 minute break between each round
  • 25 minute oveall workout
  • Muscular and Cardio Endurance Training
  • First Round: (Pushing) Muscular Endurance Round for 1 Minute
  • Spiderman Push upsPlyo Push UpsPushing TireMounted PunchingHand Switch

    Second Round: (Pulling) Muscular Endurance Round for 1 Minute

    Recline Pull UpsBodyweight Pull UpsPulling/Pushing TireJumping Pull UpsHeavy Bag Twirl

    Third Round: Cardiovascular Endurance Training for 1 Minute

    Airdyne Bike at 70 RPMUBE MachineIncline Treamill Windsprint Bike (Standing full time)Airdyne Bike

    Fourth Round: Hybrid Strength Training

    Jammer MachineOne Arm Sledge HammerMedicine Ball SprawlsBear CrawlsTransition Station

    Fifth Round: The Highest Intensity Round

    Same as third round but with no rest

  • Also read: Brock Lesnar and his wife Sable – the love story that evolved in an around WWE
  • Here is a clip of Brock Lesnar’s workout in his first run with the UFC several years ago. Just watching it will make you sweat!

    NutritionBrock Lesnar’s workout is so intense that he doesn’t need to watch his eating habits to lose weight. In fact, he works out so hard that he ensures his intake involves high Calories, high protein and 1 Gallon of water a day with electrolytes.

  • However, the above-noted was for his MMA training. He did put on some more weight during his WWE run, but that does not mean he has been out of shape. His isolated home in Saskatchewan definitely allows him to pursue his intense workout without the interference or disturbance of too many people.

  • He still manages to keep in shape, and for a freak athlete such as himself, it comes to him as personal desire to do so, as he stated in the above video that he does not want the machines to “beat him”

  • Brock Lesnar earlier followed a cavemen diet, which consisted of high amounts of protein, the man is a big fan of hunting and ate what he killed. Though in 2009, he was diagnosed with diverticulitis, due to which he had to make serious change in his eating habits. He started eating more greens and reduced his intake of meat. This helped him to meet out his fibre intake, which was initially lacking in his diet.


With a busy schedule, day in and day out, Brock Lesnar takes the help of supplement to meet his daily requirement. He religiously follow the idea of consuimg 30 g of high quallity protein right after his workout and training routines. Brock also uses creatine monohydrate to increase his endurance and drinks a minimum to 1 gallon of water with added electrolytes.

Here is a list of the supplements that Brock Lesnar uses after his workouts:

  1. L- Arginine
  2. BCCA
  3. Creatine Monohydrate
  4. Caffeine CLA
  5. Muti vitamins
  6. Fish oil

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Edited by Staff Editor
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