Lesnar starts his day with MMA conditioning. He does 10 minutes of grappling and 25 minutes of striking and ground and pound. After that he does circuit training exercises.
1st Round (Pushing Endurance): Spiderman Push-ups, Plyo Push-ups, Mounted Punching, Tire Push, Hand Switch
2nd Round (Pulling Endurance): Recline Pull-ups, Bodyweight Pull-ups, Pulling/Pushing tire, Jumping Pull-ups, Heavy bag Twirl
3rd Round (Cardio Endurance): Airdyne Bike (70rpm), UBE Machine, Incline Treadmill (as steep as possible), Windsprint Bike (standing full time), Airdyne Bike
4th Round (Strength Training Endurance): Jammer Machine, One arm Sledge Hammer, Medicine Ball Sprawls, Bear Crawls
Transition Station
5th Round (Intense): Airdyne Bike (70rpm), UBE Machine, Incline Treadmill (as steep as possible), Windsprint Bike (standing full time), Airdyne Bike
Brock Lesnar workout routine includes 4 days of lifting.
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
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