Brock Lesnar, formerly known as a pro wrestler and now the heavyweight UFC champion of the world, is one massive guy. It’s no wonder that this 280 pound mammoth is a champion. One might ask how Brock goes about training. Brock follows different routines for MMA known as caveman training and one that is similar to a traditional bodybuilding routine. His resistance routine, which will be outlined here, follows various exercises using a variety of reps and different training concepts like pyramid training. Let’s take a look at the routine…

DAY   EXERCISE                 SETS   REPS

Monday: Chest and Triceps
MON   Bench Press              6      12-1

MON   Dumbbell Press           4      6
MON   Dumbbell Flye            3-4    8
MON   Cable Crossover          3      8
MON   Dip                      4      8-10
MON   Pressdown                4      6-8
MON   Lying Triceps Ext.       3      10

Tuesday: Back and Biceps
TUE   Wide-Grip Pull-Up        4      6
TUE   Med-Grip Pull-Up         4      6
TUE   Close-Grip Pull-Up       4      6
TUE   Close-Grip Pulldown      4      6
TUE   Seated Cable Row         4      6
TUE   Stiff-Legged Deadlift    4      6
TUE   Deadlift                 6      12-1
TUE   EZ-Bar Preacher Curl     3      10
TUE   Hammer Curl              3      10
TUE   Seated Dumbbell Curl     3      10

WED   REST

Thursday: Shoulders
THU   Dumbbell Front Raise     3      10
THU   Dumbbell Lateral Raise   3      10
THU   Upright Row              4      6
THU   Overhead Barbell Press   6      12-1
THU   Seated Dumbbell Press    4      6
THU   Shrugs                   4      15

Friday: Legs
FRI   Leg Extension            3      10
FRI   Leg Curl                 3      10
FRI   Close-Stance Squat       4      6
FRI   Medium-Stance Squat      4      6
FRI   Wide-Stance Squat        4      6
FRI   Leg Press                6      6

SAT   REST

SUN   REST

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