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Brock Lesnar Workout Routine and Diet

Brock Lesnar (the WWE superstar) is well known for his dynamic fighting style, impressive physique, and strength. Many fans are curious about how he trains and what he eats to build this big and strong body.

Worry not, we’ve got you covered. This article will provide a comprehensive guide to Brock Lesnar workout routine and diet.

This guide will provide valuable insights into his training methods and nutritional choices, helping you understand how he achieves his remarkable fitness level.

Brock Lesnar Stats

Age45 years
Height6 feet 3 inches
Weight130 kg (286 lbs)
Date of BirthJuly 12, 1977
ProfessionProfessional Wrestler and Former Mixed Martial Artist

Brock Lesnar Workout Routine

Brock Lesnar follows a 4-day workout plan and takes 3 days off for proper rest and recovery.

Here is Brock Lesnar gym workout schedule:

  • Monday: Chest and Triceps
  • Tuesday: Back and Biceps
  • Wednesday: Shoulders
  • Thursday: legs
  • Friday, saturday and sunday: rest and recovery

Monday: Chest and Triceps

On Monday, Brock Lesnar performs a chest and triceps workout consisting of 7 exercises in total.

Here is Brock Lesnar’s chest and tricep training routine:

1. Bench Press – 6 sets of 12 reps

2. Incline Dumbbell Bench Press – 4 sets of 10 reps

3. Dumbbell Fly – 3 sets of 8 reps

4. Cable Crossovers – 3 sets of 8 reps

5. Triceps Dip – 4 sets of 10 reps

6. Cable Triceps Extensions – 4 sets of 10 reps

7. Skull crushers – 3 sets of 10 reps

Tuesday: Back and Biceps

On Tuesday, He performs a back and biceps workout consisting of a total of 9 exercises, with each exercise being completed in 3-4 sets.

Here is Brock Lesnar’s back and biceps routine:

1. Wide Grip Pull Up – 4 sets of 6 reps

2. Medium Grip Pull Up – 4 sets of 6 reps

3. Narrow Grip Pull Up – 4 sets of 6 reps

4. Seated Cable Row – 4 sets of 6 reps

5. Stiff Leg Deadlift – 4 sets of 6 reps

6. Deadlift – 4 sets of 6 reps

7. Preacher Curl – 4 sets of 12 reps

8. Hammer Curl – 3 sets of 10 reps

9. Incline Dumbbell Curl – 3 sets of 10 reps

Wednesday: Shoulders

On Wednesday, he trains his massive shoulders by performing a total of 6 exercises.

Here is Brock Lesnar’s shoulder routine:

1. Military Press – 4 sets of 10 reps

2. Seated Dumbbell Press – 3 sets of 10 reps

3. Dumbbell Front Raise – 3 sets of 10 reps

4. Dumbbell Lateral Raise – 3 sets of 10 reps

5. Smith Machine Upright Row – 4 sets of 6 reps

6. Barbell or Dumbbell Shrug – 4 sets of 6 reps

Friday: Legs

On Thursday, he trains his legs by performing a total of 7 exercises that target all major leg muscles.

Here is Brock Lesnar’s leg routine:

1. Leg Extension – 3 sets of 10 reps

2. Leg Curl – 3 sets of 10 reps

3. Smith Machine Narrow Stance Squat – 4 sets of 6 reps

4. Smith Machine Squat – 4 sets of 6 reps

5. Smith Machine Wide Stance Squat – 4 sets of 6 reps

6. Leg Press – 4 sets of 6 reps

7. Stiff Leg Deadlift – 4 sets of 6 reps

Friday, Saturday Sunday: Rest and Recovery

Brock Lesnar prioritizes rest and recovery by taking three days off from his training. He either rests properly or engages in active recovery activities such as running and swimming to recover from his intense training sessions.

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Workout Principle

Brock Lesnar trains four days a week, performing 3-4 sets of exercises with a rep range of 8-12.

He lifts heavy weights in the gym, showcasing his natural strength. Even without access to a gym, he used to lift heavy weights on farms, adapting to his surroundings.

Despite retiring from the UFC, Lesnar remains actively engaged in MMA drills, including boxing, wrestling, grappling, and sparring, as these skills are still valuable as a WWE superstar.

He also prioritizes cardiovascular fitness through activities like running and swimming.

Lesnar understands the importance of rest and recovery, taking 2-3 days off each week to ensure proper rejuvenation.

Brock Lesnar Diet

Brock Lesnar had a bad history with diverticulitis, suffering from the condition for a long time.

He said “diverticulitis” led to his retirement from the UFC. However, he has completely recovered from diverticulitis.

He now pays close attention to his diet. Lesnar concentrates on consuming foods that are high in protein for recovery and fiber to help with digestion and maintain good hydration.

He prefers clean, freshly cooked meals while avoiding processed and sugary foods. Although Lesnar needs a calorie-rich diet to recover from his workouts, he manages his calorie intake in a balanced way, avoiding extremes.

This dietary approach contributes to Lesnar feeling much healthier on the inside and experiencing an overall sense of improved well-being.

Here is a sample Brock Lesnar diet plan:

Meal 1:

  • boiled eggs
  • Oatmeal with berries
  • Avocado

Meal 2:

  • Grilled chicken breast
  • Steamed broccoli and cauliflower
  • baked potato

Meal 3:

  • Tuna salad with mixed greens, cherry tomatoes, and cucumbers
  • olive oil as dressing
  • cooked quinoa

Meal 4:

  • Protein shake

Meal 5:

  • Grilled salmon fillet
  • Roasted sweet potatoes
  • Steamed asparagus

Meal 6:

  • Lean ground beef
  • Lettuce, tomato, and onion as toppings
  • Side salad with mixed greens and vinaigrette dressing

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In conclusion, Brock Lesnar, the WWE superstar and former UFC heavyweight champion, maintains his impressive physique and strength through a dedicated workout routine and a mindful diet.

His training includes heavy weightlifting, MMA drills, and cardiovascular exercises. Lesnar prioritizes rest and recovery by taking days off each week. His diet focuses on clean, high-protein meals with fiber-rich foods.

These efforts contribute to Lesnar’s overall well-being and remarkable fitness level.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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