BROCK LESNARS TRAINING PROGRAM

Lesnar established himself as an athletic powerhouse when he rose to the highest ranks of amateur wrestling by capturing the NCAA Heavyweight Wrestling title for the University of Minnesota in 2000. He parlayed this success into a career with World Wrestling Entertainments, where he quickly rose through the ranks to become the youngest WWE Champion ever in 2002, at the age of 25. In 2007, Lesnar embarked on a journey to become a champion in the Mixed Martial Arts world, and given his awesome physical gifts, is viewed as future contender for the Ultimate Fighting Championship heavyweight title.

BROCK LESNAR’S POWER CYCLE ROUTINE
Brock Lesnars Training Routine is broken into two portions, on a four day a week schedule. The morning portion consists of Lesnar’s development of fighting skills necessary to succeed in Mixed Martial Arts.

The second portion of Brock Lesnars Training is a power cycle routine that emphasizes both strength training and running. His strength workouts are typically preceded by wind sprints and elliptical trainer sessions. The following power cycle is run in a six week period.

MONDAY (CHEST, TRICEPS)
Bench Press (6 sets of 12)
Dumbbell Press (4 sets of 6)
Dumbell Flys (3 sets of 8)
Cable Crossover (3 sets of 8)
Dip (4 sets of 8)
Pressdown (4 sets of 6)
Lying Tricep Extension (3 sets of 10)

TUESDAY (BACK, BICEPS)
Wide-Grip Pull-Up (4 sets of 6)
Medium-Grip Pull-Up (4 sets of 6)
Narrow-Grip Pull-Up (4 sets of 6)
Close-Grip Pulldown (4 sets of 6)
Seated Cable Row (4 sets of 6)
Stiff-Legged Deadlift (4 sets of 6)
Deadlift (6 sets of 12)
EZ-Bar Preacher Curl (3 sets of 10)
Hammer Curl (3 sets of 10)
Seated Dumbbell Curl (3 sets of 10)

THURSDAY (SHOULDERS)
Dumbbell Front Raise (3 sets of 10)
Dumbbell Lateral Raise (3 sets of 10)
Smith Machine Upright Row (4 sets of 6)
Overhead Barbell Press (6 sets of 12)
Seated Dumbbell Press (4 sets of 6)
Dumbbell Shrugs (4 sets of 15)

FRIDAY (THIGHS)
Leg Extension (3 sets of 10)
Leg Curl (3 sets of 10)
Narrow-Stance Smith Machine Squat (4 sets of 6)
Medium-Stance Smith Machine Squat (4 sets of 6)
Wide-Stance Smith Machine Squat (4 sets of 6)
Leg Press (6 sets of 6)

BROCK LESNAR’S CONDITIONING ROUTINE
Following the completion of a six week power cycle, Lesnar alternates with a four-week conditioning cycle. The conditioning cycle consists of two-mile runs followed by a lifting session that focuses on circuits, high-volume repetitions, and negatives.

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