Brock Lesnar’s Workout Routine & Diet Plan

Popular WWE Wrestler Who Was Also a UFC MMA Champion & Professional Football Player

Brock Lesnar isn’t an unheard name for those who are a fan of WWE. Like popular WWE wrestlers John Cena, Dwayne Johnson AKA The Rock, and Randy Orton, he’s also a popular wrestler known for his fighting skills and incredible physique. Hence, anyone who’s his fan and has questions about Brock Lesnar’s workout routine and diet plan then they’re reading the right article, as we’re going to cover the same.

brock lesnar workout routine

In addition to being a WWE wrestler and a three-time WWE champion, he has also been a UFC MMA fighter and a professional football player. Similarly, he has been into fitness for a long time and started wrestling since high school. And after winning an NCAA wrestling championship, he decided to pursue wrestling as a profession.

Brock Lesnar’s Early Life & Journey

Built like a tank & fast like a cheetah, Brock Lesnar is a deadly fighter who has grown up on a farm and used to lift farm equipment to build muscles and strength. He started his wrestling competition journey since his high school and has won many state-level competitions.

And after finishing high school, Lesnar also won a scholarship to wrestle at The University of Minnesota. He completed his college with a total record of 106 wins to five losses. And after graduation, the WWE scouted him, making him one of the rising talents. And, at the age of 25, he became the youngest WWE champion by winning the title against The Rock at the 2002s Summer Slam pay-per-view.

Brock Lesnar’s Workout Routine – Strength Training

Brock focuses on heavy weight lifting as his lifestyle. He grew up without any gym nearby and used to work out with the equipment used on the farm.

He goes to the gym regularly and likes to stay creative with his workout. For instance, he would run downhill using 180 pounds log on his shoulders to strengthen his body. Brock Lesnar’s workout routine includes 4-day gym sessions and circuit training.

Day 1 – Chest & Triceps

Exercise Sets Reps
BB Bench Press 6 12
Incline DB Press 4 10
DB Flys 3 8
Cable Crossovers 3 8
Triceps Dips 4 10
Triceps Pushdowns 4 10
Skull Crushers 3 10

Day 2 – Back & Biceps

Exercise Sets Reps
Pull Up (Wide Grip) 4 6
Pull Up (Medium Grip) 4 6
Pull Up (Narrow Grip) 4 6
Seated Cable Rowing 4 6
Stiffed Leg BB Deadlift 4 6
BB Deadlift 4 6
Preacher Curls 4 12
DB Hammer Curls 3 10
Incline DB Curls 3 10

Day 3 – Shoulders

Exercise Sets Reps
Overhead BB Press 4 10
Seated DB Press 3 10
DB Front Lateral Raises 3 10
DB Side Lateral Raises 3 10
Smith Machine Upright Rowing 4 6
Shrugs W/ Dumbbell or Barbell 4 6


Day 4 – Legs

Exercise Sets Reps
Leg Extensions 3 10
Leg Curls 3 10
Smith Machine Squats (Narrow Stance) 4 6
Smith Machine Squats (Medium Stance) 4 6
Smith Machine Squats (Wide Stance) 4 6
Leg Press 4 6
Stiffed Leg BB Deadlift 4 6


Brock Lesnar’s Workout Routine – Circuit Training

Round 1 – Pushing

  • Spiderman Push-ups
  • Plyo Push Ups
  • Mount Punching
  • Tire Push
  • Hand Switching

Round 2 – Pulling

  • Pull – Ups (Reclining)
  • Pull – Ups (Wide Grip)
  • Tire Push & Pull
  • Pull – Ups (Jump Style)
  • Twirls over Shoulder W/ Heavy Bar

Round 3 – Cardio

  • Bike @ 70 RPM
  • UBE Machine Work for Upper Body
  • Treadmill in incline position
  • Standing Wind Sprints W/ Bike

Round 4 – Strength Training

  • Explosive Hammer Strength W/ Jammer Machine
  • 1 – Arm Sledge Hammer
  • Sprawling W/ Medicine Ball
  • Bear Crawl

Round 5 – Intensity

  • Bike @ 70 RPM
  • Upper Body W/ UBE Machine
  • Treadmill W/ Incline
  • Standing Wind Spring on Bike

Brock Lesnar’s Diet Plan

When it comes to diet, Brock has made many mistakes. But the good part is he recognized where he was going wrong and focused on overcoming it and improving his nutrition for better health. He likes eating a clean diet and focusing on healthy protein and complex carbohydrates such as potatoes. Along with that, he knows the importance of fiber in his diet, and he likes eating vegetables as well.


Meal 1:

  • Oats – 2 Cup
  • Whole Eggs – 6
  • Egg Whites – 2 Cups

Meal 2:

  • Chicken Breast – 2
  • Brown Rice – 2 Cups
  • Vegetables

Meal 3:

  • Whey Protein – 2 Scoops
  • Banana – 1

Meal 4:

  • Large Steak – 1
  • Baked Potatoes – 2

Meal 5:

  • Omelet of 2 Cups Egg Whites
  • Bacon – 4 Slices
  • Cheese


Our Closing Thoughts on Brock Lesnar’s Workout Routine

WWE champion and former UFC MMA fighter & Professional Football player Brock Lesnar is known for his incredible physique, strength, and speed at the same time. He doesn’t do any traditional bodybuilding workouts, but Brock Lesnar’s workout routine contains weight lifting and circuit training that is challenging to follow.

Overall, his workout routine is designed in a manner that helps push him to his limits and help him achieve the peak condition of his physique, which requires a lot of hard work, dedication, and discipline.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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