2. Brock Lesnar
Weight: 286 pounds
Lesnar grew up in a small community in South Dakota without a gym anywhere nearby. But he did have a farm with natural resources, so he got stronger doing things like running down a road carrying a 180-pound log. Now that he has access to a more conventional workout space, he’s changed his routine while maintaining the same functional principles. Every day he does this circuit:
- Round One: The focus is on pushing movements, so he starts with spiderman-style push-ups, plyo box push-ups, and tire pushes.
- Round Two: This round is all about pulling, so moves include reclining pull-ups, wide grip pull-ups, and jumping pull-ups.
- Round Three: The middle section is a chunk of cardio, so he does very steep incline running on a treadmill and biking.
- Round Four: Lesnar spends this round focusing on strength training endurance, doing things like single arm sledge hammer work and bear crawls.
- Round Five: For the last round, Lesnar does intense cardio like sprinting on a bike while standing and running on a steep incline again.
After all that, he then spends time strength training. He must be doing something right because it’s rumored he can bench more than 600 pounds and squat more than 1000 pounds.
While Lesnar used to eat nothing but protein (with some carbs, creatine, whey protein supplements, and electrolyte water mixed in), he changed his diet when he was diagnosed with diverticulitis, an infection in the digestive tract. He learned he hadn’t been eating nearly enough fiber, so he replaced some of his meat with healthier vegetables.
Room for Improvement: “If this works well for him, it’s actually a pretty good-looking workout,” says Butterworth. “But where are the rest days? He needs at least one day off every three days or two days off every five days for his body to recover. He may be able to push through now without them, but to sustain a career for five or 10 more years, he needs to build in recovery.”Back to top