Here is a sample of Lesnar’s schedule:
Day 1: Chest & Triceps
Bench Press: 6 Sets 12 Reps
Incline Dumbell Press: 4 Sets 10 Reps
Dumbell Flys: 3 Sets 8 Reps
Cable Crossovers: 3 Sets 8 Reps
Triceps Dips: 4 Sets 10 Reps
Triceps Pushdowns: 4 Sets 10 Reps
Skull Crushers: 3 Sets 10 Reps
Day 2: Back & Biceps
Wide-Grip Pull Up 4 Sets 6 Reps
Medium Grip Pull Up: 4 Sets 6 Reps
Narrow Grip Pull Up: 4 Sets 6 Reps
Seated Cable Row: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Deadlift: 4 Sets 6 Reps
Preacher Curl: 4 Sets 12 Reps
Hammer Curl: 3 Sets 10 Reps
Incline Dumbbell Curl 3 Sets 10 Reps
Day 3: Shoulders
Overhead Barbell Press: 4 Sets 10 Reps
Seated Dumbbell Press: 3 Sets 10 Reps
Dumbbell Front Raise: 3 Sets 10 Reps
Dumbbell Lateral Raise: 3 Sets 10 Reps
Smith Machine Upright Row: 4 Sets 6 Reps
Barbell/Dumbbell Shrug: 4 Sets 6 Reps
Day 4: Legs
Leg Extension: 3 Sets 10 Reps
Leg Curl: 3 Sets 10 Reps
Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
Leg Press: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Grappling – 4 Days a week
5 – 1 Minute Rounds
5 – 1 Minute Standing Drills
Striking and Ground and Pound – Twice a week
5 x 5 minute rounds
1 minute breaks
25 total minute workout
Brock Lesnar also trains his cardio and endurance in a 5 round circut:
1st Round: Pushing Muscular Endurance – 1 Minute
Spiderman Push-ups
Plyo Push-ups
Mounted Punching
Tire Push
Hand Switch
2nd Round: Pulling Muscular Endurance – 1 Minute
Recline Pull-ups
Bodyweight Pull-ups
Pulling/Pushing tire
Jumping Pull-ups
Heavy bag Twirl
3rd Round: Cardio Endurance Training – 1 Minute
Airdyne Bike (70rpm)
UBE Machine
Incline Treadmill (as steep as possible)
Windsprint Bike (standing full time)
Airdyne Bike
4th Round: Hybrid Strength Training
Jammer Machine
One arm Sledge Hammer
Medicine Ball Sprawls
Bear Crawls
Transition Station
5th Round: Most Intense Round – No Rest Periods
Airdyne Bike (70rpm)
UBE Machine
Incline Treadmill (as steep as possible)
Windsprint Bike (standing full time)
Airdyne Bike
source: Status Fitness Magazine - David Ford
Day 1: Chest & Triceps
Bench Press: 6 Sets 12 Reps
Incline Dumbell Press: 4 Sets 10 Reps
Dumbell Flys: 3 Sets 8 Reps
Cable Crossovers: 3 Sets 8 Reps
Triceps Dips: 4 Sets 10 Reps
Triceps Pushdowns: 4 Sets 10 Reps
Skull Crushers: 3 Sets 10 Reps
Day 2: Back & Biceps
Wide-Grip Pull Up 4 Sets 6 Reps
Medium Grip Pull Up: 4 Sets 6 Reps
Narrow Grip Pull Up: 4 Sets 6 Reps
Seated Cable Row: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Deadlift: 4 Sets 6 Reps
Preacher Curl: 4 Sets 12 Reps
Hammer Curl: 3 Sets 10 Reps
Incline Dumbbell Curl 3 Sets 10 Reps
Day 3: Shoulders
Overhead Barbell Press: 4 Sets 10 Reps
Seated Dumbbell Press: 3 Sets 10 Reps
Dumbbell Front Raise: 3 Sets 10 Reps
Dumbbell Lateral Raise: 3 Sets 10 Reps
Smith Machine Upright Row: 4 Sets 6 Reps
Barbell/Dumbbell Shrug: 4 Sets 6 Reps
Day 4: Legs
Leg Extension: 3 Sets 10 Reps
Leg Curl: 3 Sets 10 Reps
Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
Leg Press: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Grappling – 4 Days a week
5 – 1 Minute Rounds
5 – 1 Minute Standing Drills
Striking and Ground and Pound – Twice a week
5 x 5 minute rounds
1 minute breaks
25 total minute workout
Brock Lesnar also trains his cardio and endurance in a 5 round circut:
1st Round: Pushing Muscular Endurance – 1 Minute
Spiderman Push-ups
Plyo Push-ups
Mounted Punching
Tire Push
Hand Switch
2nd Round: Pulling Muscular Endurance – 1 Minute
Recline Pull-ups
Bodyweight Pull-ups
Pulling/Pushing tire
Jumping Pull-ups
Heavy bag Twirl
3rd Round: Cardio Endurance Training – 1 Minute
Airdyne Bike (70rpm)
UBE Machine
Incline Treadmill (as steep as possible)
Windsprint Bike (standing full time)
Airdyne Bike
4th Round: Hybrid Strength Training
Jammer Machine
One arm Sledge Hammer
Medicine Ball Sprawls
Bear Crawls
Transition Station
5th Round: Most Intense Round – No Rest Periods
Airdyne Bike (70rpm)
UBE Machine
Incline Treadmill (as steep as possible)
Windsprint Bike (standing full time)
Airdyne Bike
source: Status Fitness Magazine - David Ford