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. 

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;

"LESNAR IS ABLE TO MAINTAIN HIS SIZE, STRENGTH AND ENDURANCE IN THE GYM AND IN THE CAGE."

 

Round One	Round 2	Round 3	Round 4	Round 5
Spiderman Pushups	Recline Pull-ups	Airdyne Bike(70 RPM)	Jammer Machine	Airdyine Bike(70 RPM)
Clapping Pushups	Bodyweight Pull-ups	Upper body bike machine	One arm sledgehammer swings	Upper body bike machine
Pushing Tire	Pulling/pushing tire	Incline treadmill	Medicine Ball Sprawls	Incline treadmill
Mounted Punching	Jumping pull ups	Windsprint Bike	Beer Crawls	Windsprint bike
Hand Switch	Heavy bag twirl	Airdyne bike	Transition Station	Airdyne 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 - Rest
  
  Sunday - 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 ups
  Plyo Push Ups
  Pushing Tire
  Mounted Punching
  Hand Switch

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

  Recline Pull Ups
  Bodyweight Pull Ups
  Pulling/Pushing Tire
  Jumping Pull Ups
  Heavy Bag Twirl

  Third Round: Cardiovascular Endurance Training for 1 Minute

  Airdyne Bike at 70 RPM
  UBE Machine
  Incline Treamill 
  Windsprint Bike (Standing full time)
  Airdyne Bike

  Fourth Round: Hybrid Strength Training

  Jammer Machine
  One Arm Sledge Hammer
  Medicine Ball Sprawls
  Bear Crawls
  Transition Station

  Fifth Round: The Highest Intensity Round

  Same as third round but with no rest 

• 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!
   

  
  Nutrition
  
  Brock 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.

Supplementation 

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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