Brock Lesnar’s Workout And Diet Routine (Too Good)

We all have had some famous sports associated with us since our childhood. I remember boys in my school being crazy over the WWE wrestlers and among them was “BROCK LESNAR.”

He’s a big-time professional wrestler, but what sets him apart from other players is that he’s also a professional American football player and a former mixed martial artist.

Thanks to the longevity of his part-time career as a WWE wrestler, he is a legend both inside and outside the ring, and perhaps one of the few WWE wrestlers who are the highest-paid wrestlers of all time. He is a great athlete.

With the fame he has built after his name, there are some responsibilities he has to fulfill to sustain his fame. One such key responsibility is that he has to be extra vigilant about his physical fitness and overall physique by monitoring his diet and workout plan.

And since we know that people come up searching for his workout and diet routine to get ripped like him, today we will unveil the entire workout and diet routine that Brock Lesnar is believed to follow. So what are we waiting for? Let’s jump right in!

Brock Lesnar’s Biographical Details

Full nameBrock Edward Lesnar
BirthJuly 12, 1977, South Dakota, USA
Age46 years
Height1.91 m (6 feet and 3 inches approx)
Weight130 kg (287 lbs)
Brock Lesnar’s Biographical Details

Brock Lesnar’s Workout Routine

Brock Lesnar has shown his strength on several platforms like WWE and UFC Octagon with his live TV appearances. To attain a beasty physique like him, you have to be strict regarding the workout routine principles you follow, as this is what forms the base for you.

If we look at the principles that the legend follows himself to help us get enlightened, he follows these fundamental workout principles:

  1. Doing functional strength training by performing a set of compound exercises that involve heavy muscular involvement activity. Some of these exercises include squats, bench presses, and powered cleans.
  2. High-intensity interval training (HIIT) for better endurance while he’s playing live on-screen. This form of activity revolves around performing many cardiovascular exercises such as running down a path with a 180 lbs log on his back. Sounds crazy, right?
  3. Let’s not forget about the wrestling exercises Lesnar follows religiously. Since he is closely related to wrestling, he can’t restrain from doing wrestling before he appears live in the WWE ring.
Two men wrestling
Brock Lesnar ensures to incorporate wrestling drills in his workout routine
  1. Also, a gymnastics enthusiast, Brock Lesnar performs several gymnastic exercises and plyometric exercises to help improve his agility and endurance. He ensures the incorporation of elements of exercises like box jumps, clapping pushups, etc.
  2. Let’s not forget the importance of at least two rest days in the entire workout routine because without them no athlete like Brock can function their best.

Now let’s discuss his workout routine:

Mondays: Chest And Triceps

  1. Bench Presses (6 sets, 12 reps)
  2. Dumbell Incline Bench Press (3 sets, 10 reps)
  3. Dumbell Flyes (3 sets, 8 reps)
  4. Cable Crossovers (3 sets, 8 reps)
  5. Cable Triceps Pushdowns (4 sets, 10 reps)
  6. Tricep Dips (4 sets, 10 reps)
  7. Lying Tricep Extensions (3 sets, 10 reps)

Tuesday: Back And Biceps

On Tuesdays, Brock Lesnar hits the gym to perform a total of 7 exercises with a minimum of 6 reps in each set.

  1. Wide, narrow, and medium Grip Pullups (4 sets, 6 reps)
  2. Seated Cable Row (4 sets, 6 reps)
  3. Stiff Legged Deadlifts (4 sets, 6 reps)
  4. Deadlifts (4 sets, 6 reps)
  5. Hammer Curls (3 sets, 12 reps)
  6. Preacher Curls ( sets, 12 reps)
  7. Dumbell Curls (3 sets, 12 reps)

Wednesdays: Shoulders And Trapezius

  1. Overhead Barbell Press (4 sets, 10 reps)
  2. Seated Dumbell Press (3 sets, 10 reps)
  3. Dumbell Front and Lateral Raises respectively (3 sets, 10 reps)
  4. Smith Machine Upright Row (4 sets, 6 reps)
  5. Dumbell Shrugs (4 sets, 6 reps)

Thursdays: Legs

On Thursdays, Brock Lesnar targets his leg muscles to improve leg movements and agility.

  1. Leg Curls (3 sets, 10 reps)
  2. Leg Extensions (3 sets, 10 reps)
  3. Narrow Stance Smith Machine Leg Squats (4 sets, 6 reps)
  4. Close Stance Smith Machine Leg Squats (4 sets, 6 reps)
  5. Wide Stance Smith Machine Leg Squats (4 sets, 6 reps)
  6. Stiff Legged Deadlift (4 sets, 6 reps)
  7. Leg Presses (4 sets, 6 reps)
A girl performing a pistol squat
Perform leg squats to strengthen leg muscles

Brock Lesnar’s Diet Routine

Let’s head over to another major chunk of this article, which is to discuss the diet routine followed by Brock Lesner.

Well, first off, he’s a big wrestler so his diet is jacked up with nutrition-dense foods in a comparatively larger portion. He eats fulfilling meals, his calorie intake is stated to be about 3200 calories per day!

However, you may or may not know that Brock Lesnar suffered from a disease concerning his digestive tract, Diverticulitis, which is an infection of the digestive tract. This put him in a lot of trouble (and pain) that he healed from after he went through a serious surgery.

After facing this horrible condition, Lesnar learned to minimize his hyper-protein intake and approach a balanced diet with a sufficient amount of dietary fiber to maintain his gut health.

Brock Lesnar-inspired workout and diet

Here is the diet routine Brock Lesnar follows:


  1. Two cups of oatmeal
  2. Six egg whites
  3. Six whole eggs


  1. Brown rice, two cups
  2. Vegetables with high-fiber content like green ones (broccoli, spinach, etc.)
  3. Grilled chicken breasts

Post Workout:

  1. A fresh banana
  2. Whey protein

Afternoon Snack:

  1. A freshly made, juicy steak
  2. Two sweet baked potatoes


  1. Cheese Omelet
  2. Two cups of egg whites
  3. Four to Five slices of freshly cut bacon
Cheese omelet, bacon and salad
A good diet is as important as a workout to gain muscles

He has also emphasized the importance of staying hydrated while you’re performing a strict diet and workout regimen because water helps you to retain your blood pH levels to normal, thus don’t forget to stay hydrated.

Low hydration levels can cause some serious health complications.

Lastly, he also consumes some artificial protein sources like protein supplements, branched-chain amino acids (BCAAs), creatine, and whey protein to help him remain physically fit.

He avoids eating canned, processed, sugary foods that are potentially harmful to his health.


  • Brock Lesner is indeed a WWE superstar both inside and outside the ring, he’s a UFC legend who has been in the game of wrestling since a young age. He has also been associated with being a professional American football player and a mixed martial arts (MMA) artist. At the age of 46 today, he remains at the top, being one of the most highly-paid wrestlers of all time.
  • Brock Lesner follows fundamental workout principles like performing functional strength training, HIIT, and wrestling exercises. He also performs several gymnastic exercises and plyometric exercises to help improve his agility and endurance and takes rest twice a week.
  • He had his rough experiences when he was at the peak of his career, he had to face a painful condition, Diverticulus, concerning the gut area of the body. It was due to eating an unhealthy amount of protein and not taking enough dietary fiber to remain muscular.
  • He learned his mistake and fortunately, healed from this painful condition and strictly maintained a balanced diet regimen along with his personal workout plan. He chose to clear his list of preferences and stick to a nutrient-rich diet that had a balanced proportion of all food groups kept together, especially fiber. His calorie intake is 3200 and he drinks ample water and takes supplements.

Other Articles