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Conor McGregor Workout Routine And Diet

Discover the Conor McGregor workout routine and unlock the secrets to achieving a fighter’s physique. Explore his training, diet, and lifestyle to sculpt your body into peak form. Get inspired and unleash your inner Conor McGregor.

Conor McGregor, the famous Irish mixed martial artist and former boxer, has gained widespread fame and recognition.

He rose to prominence in the UFC (Ultimate Fighting Championship), dazzling audiences with his dynamic fighting style and precise strikes.

McGregor’s captivating personality, brash trash-talking, and theatrical pre-fight antics have made him a polarizing figure in combat sports.

Conor McGregor accomplished an extraordinary milestone by winning both the featherweight and lightweight championships, solidifying his position as the first fighter in UFC history to achieve this remarkable dual-title success.

McGregor’s fame extends beyond fighting; he has his own clothing line, Proper No. Twelve Irish whiskey, and various endorsements.

His charismatic persona and fan engagement have solidified his status as one of the most recognizable and influential figures in the world of combat sports.

Conor McGregor Stats

Full NameConor Anthony McGregor
Age34 years
Height5 feet 9 inches (175 cm)
Weight71 Kg (156 lbs)
Date of BirthJuly 14, 1988
ProfessionProfessional MMA Artist

Conor McGregor Workout Routine

Conor McGregor’s workout routine is intense and tailored to a professional fighter’s needs.

Here is Conor McGregor Workout Schedule

Frequency: 5 days a week with 2 rest and recovery days.

Components of the workout:

  • Dynamic and static stretching: Prepares the body for the intense training session.
  • Strength training: Focuses on building overall strength and power.
  • MMA fight training: Incorporates various fighting styles, including:
    • Submission techniques
    • Grappling
    • Kicks
    • Shadow boxing
    • Other MMA techniques

Dynamic Stretching and flexibility

Here are the exercises Conor McGregor includes in his dynamic stretching routine.

Shoulder Rotations60 secs
Hip Circles60 secs
Neck Bridge60 secs
Leg Swings60 secs
Muay Thai Knees60 secs

Static Stretching

Here are the exercises Conor McGregor includes as static stretching:

Back Roll30 secs
Sit-Through Abdominal Stretch30 secs
Sit-Back Shoulder Stretch30 secs
Lying Leg Stretch30 secs
Seated Butterfly30 secs
Locomotion Conditioning30 secs
Duck Walk (decreases knee pain)30 secs
Horse Walk (develops hip and groin strength)30 secs
Lizard Walk (improves hip mobility and core control)30 secs
Ostrich Walk (increases posterior-chain flexibility)30 secs

Conor Mcgregor Strength Training

These are the following exercises included in Conor McGregor’s strength training routine:

Muscle Pull-Ups5AMRAP
Air Squats5AMRAP

Conor Mcgregor Ab Workout

Here are the exercises included in Conor McGregor’s ab workout routine.

Hanging Leg Raises330
Seated In and Outs330
Hollow Holds530 secs
Plank360 secs

Conor McGregor’s UFC Fight Training

Conor McGregor’s UFC fight training is renowned for its ever-evolving and unconventional approach.

McGregor follows the Fighter Anaerobic System of Training (F.A.S.T), combining high-intensity aerobic workouts with endurance exercises tailored to each fight.

He trains at the state-of-the-art UFC Performance Institute, utilizing advanced resources like cryosaunas, underwater treadmills, and altitude chambers to enhance his conditioning and recovery.

With guidance from sports scientist Julian Dalby, McGregor dedicates extensive weeks to intensive training, pushing his limits with cutting-edge equipment.

Also Checkout: Andrew Tate Workout Routine and Diet

Conor McGregor Diet

Conor McGregor follows a nutrient-rich diet, consuming approximately nine meals a day with an intake of around 4000 calories.

His dietary choices prioritize health and include a variety of nourishing foods. McGregor incorporates avocados and fish, which provide healthy fats, along with chicken and shrimp as lean protein sources.

For complex carbohydrates, he opts for brown rice. Additionally, McGregor emphasizes hydration and incorporates coconut water into his routine.

By focusing on nutrient-dense ingredients, McGregor ensures his body receives the necessary fuel to support his intense training and overall well-being.

Here is Conor McGregor’s 9-meal diet plan.

Meal 1:

  • Avocado
  • Baked apple slices along with peanut butter
  • Eggs

Meal 2:

  • Ginger, Honey chicken with brown rice

Meal 3:

  • Fish Curry with rice

Meal 4:

  • Sliced potatoes
  • Apple
  • Chicken
  • Avocado

Meal 5:

  • Smoked onion Spinach Paprika Egg with sliced avocado
  • Potato wedges
  • Bison, topped with Sriracha sauce

Meal 6:

  • Tequila chicken and Lime shrimp with Rice

Meal 7:

  • Scrambled egg with cauliflower and spinach
  • Sliced avocado
  • Potatoes

Meal 8:

  • Tuna steak with chili powder, Salt and pepper Smoked paprika

Meal 9:

  • Meat along with sliced potatoes
  • Scrambled egg with jalapenos and Spinach


In conclusion, Conor McGregor’s impact in the world of combat sports is undeniable. With his dynamic fighting style, precise strikes, and captivating personality, he has become a polarizing figure.

McGregor’s notable achievements include simultaneously holding the featherweight and lightweight championships in UFC history.

To enhance his performance, McGregor follows a training regimen that combines dynamic and static stretching, strength training, and a wide range of MMA techniques.

This is complemented by a well-balanced diet consisting of healthy fats, lean proteins, and complex carbohydrates, providing the necessary nutrients to support his physical demands.

McGregor’s dedication, remarkable accomplishments, and charismatic persona continue to inspire aspiring fighters and captivate fans worldwide.

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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