Brock Lesnar Workout Plan

4 Weeks / 4 Days per Week / Expert

1 ratings

Workout Summary

This UFC workout plan is a great way to build a lot of muscle mass and get in shape quickly. There are many options like the Batista workout plan or the Bobbly Lashley workout plan, but the Brock Lesnar MMA workout is one of the best schedules out there for quick and powerful muscle growth. Basi... more

This UFC workout plan is a great way to build a lot of muscle mass and get in shape quickly. There are many options like the Batista workout plan or the Bobbly Lashley workout plan, but the Brock Lesnar MMA workout is one of the best schedules out there for quick and powerful muscle growth.

Basis for Workout Plan

From his reign in the WWE to his powerhouse performance in the UFC, Brock Lesnar has always had the muscle to back up his talk. He even went so far as to claim the UFC Heavyweight Championship belt.

His power as an MMA fighter and wrestler is nearly unmatched, and of course, with massive power comes a massive workout.

Build Some Serious Muscle

So, just doing the Brock Lesner workout routine will not make you the next Heavyweight champion, but if you are looking to build a lot of muscle mass, this may be the workout for you.

Be warned though: this workout is not for the weak of heart!

What the Workout Consists of

The Brock Lesnar schedule contains mostly supersets combined with a few core exercises, so you will not be resting very often.

Many different types of UFC workout plans such as the Randy Couture workout plan or the Kimbo Slice workout plan use supersets in this way in order to maximize your time at the gym and promote muscle growth.

Variety is Key

Each day of the Brock Lesnar MMA workout you will be blasting a different set of muscles. Repetitions are always kept to somewhere between 10 and 12, which is optimal for building muscle mass. The diet plan basically revolves around ingesting large amounts of protein, so be sure to stock your refrigerator and cabinets accordingly.

You will be eating carbs but the only time that they should be ingested is before and after a workout, and in large quantities. The rest of the time it's all about protein.

No Pain, No Gain

This workout is tough, but extremely rewarding. If you can keep up with the Brock Lesnar workout plan, work hard, and eat right, you will see massive results. You'll bulk up to heavyweight status in no time. Even after you bulk up though, we do not recommend jumping in the ring with Mr. Lesnar.

Brock Lesnar Workout Plan

4 Weeks / 4 Days per Week / Expert

1 ratings
Brock Lesnar Workout Plan

Brock Lesnar Workout Plan

4 Weeks / 4 Days per Week / Expert

1 ratings

Workout Summary

This UFC workout plan is a great way to build a lot of muscle mass and get in shape quickly. There are many options like the Batista workout plan or the Bobbly Lashley workout plan, but the Brock Lesnar MMA workout is one of the best schedules out there for quick and powerful muscle growth. Basi... more

This UFC workout plan is a great way to build a lot of muscle mass and get in shape quickly. There are many options like the Batista workout plan or the Bobbly Lashley workout plan, but the Brock Lesnar MMA workout is one of the best schedules out there for quick and powerful muscle growth.

Basis for Workout Plan

From his reign in the WWE to his powerhouse performance in the UFC, Brock Lesnar has always had the muscle to back up his talk. He even went so far as to claim the UFC Heavyweight Championship belt.

His power as an MMA fighter and wrestler is nearly unmatched, and of course, with massive power comes a massive workout.

Build Some Serious Muscle

So, just doing the Brock Lesner workout routine will not make you the next Heavyweight champion, but if you are looking to build a lot of muscle mass, this may be the workout for you.

Be warned though: this workout is not for the weak of heart!

What the Workout Consists of

The Brock Lesnar schedule contains mostly supersets combined with a few core exercises, so you will not be resting very often.

Many different types of UFC workout plans such as the Randy Couture workout plan or the Kimbo Slice workout plan use supersets in this way in order to maximize your time at the gym and promote muscle growth.

Variety is Key

Each day of the Brock Lesnar MMA workout you will be blasting a different set of muscles. Repetitions are always kept to somewhere between 10 and 12, which is optimal for building muscle mass. The diet plan basically revolves around ingesting large amounts of protein, so be sure to stock your refrigerator and cabinets accordingly.

You will be eating carbs but the only time that they should be ingested is before and after a workout, and in large quantities. The rest of the time it's all about protein.

No Pain, No Gain

This workout is tough, but extremely rewarding. If you can keep up with the Brock Lesnar workout plan, work hard, and eat right, you will see massive results. You'll bulk up to heavyweight status in no time. Even after you bulk up though, we do not recommend jumping in the ring with Mr. Lesnar.

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Chin-Up Bar
  • Dip/Chin-Up Machine
  • Dumbbells
  • Smith Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Beginner
3 sets, 10 reps, 03:00 rest
3 -- --:--:-- 10 -- 03:00
Default
Quads / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
4 sets, 12 reps, 03:00 rest
4 -- --:--:-- 12 -- 03:00
Default
Quads / Intermediate
4 sets, 12 reps, 01:30 rest
4 -- --:--:-- 12 -- 01:30
Default
Quads / Beginner
5 sets, 12 reps, 01:30 rest
5 -- --:--:-- 12 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar Leg workout is meant to build massive legs, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar leg routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
Default
Shoulders / Beginner
5 sets, 10 reps, 01:30 rest
5 -- --:--:-- 10 -- 01:30
Default
Shoulders / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Traps / Beginner
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar shoulder workout is meant to build massive shoulders, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar shoulder routine. Do not overlook the supersets. These are key to building mass

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 02:30 rest
3 -- --:--:-- 10 -- 02:30
Default
Lats / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
4 sets, 10 reps, 02:30 rest
4 -- --:--:-- 10 -- 02:30
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps, 01:00 rest
3 -- --:--:-- 21 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar back & biceps workout is meant to build a massive back & biceps, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar back & biceps routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
4 sets, 10 reps, 01:30 rest
4 -- --:--:-- 10 -- 01:30
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
Default
Chest / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar chest & triceps workout is meant to build massive chest & triceps, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar chest & triceps routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Beginner
3 sets, 10 reps, 03:00 rest
3 -- --:--:-- 10 -- 03:00
Default
Quads / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
4 sets, 12 reps, 03:00 rest
4 -- --:--:-- 12 -- 03:00
Default
Quads / Intermediate
4 sets, 12 reps, 01:30 rest
4 -- --:--:-- 12 -- 01:30
Default
Quads / Beginner
5 sets, 12 reps, 01:30 rest
5 -- --:--:-- 12 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar Leg workout is meant to build massive legs, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar leg routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
Default
Shoulders / Beginner
5 sets, 10 reps, 01:30 rest
5 -- --:--:-- 10 -- 01:30
Default
Shoulders / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Traps / Beginner
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar shoulder workout is meant to build massive shoulders, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar shoulder routine. Do not overlook the supersets. These are key to building mass

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 02:30 rest
3 -- --:--:-- 10 -- 02:30
Default
Lats / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
4 sets, 10 reps, 02:30 rest
4 -- --:--:-- 10 -- 02:30
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps, 01:00 rest
3 -- --:--:-- 21 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar back & biceps workout is meant to build a massive back & biceps, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar back & biceps routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
4 sets, 10 reps, 01:30 rest
4 -- --:--:-- 10 -- 01:30
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
Default
Chest / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar chest & triceps workout is meant to build massive chest & triceps, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar chest & triceps routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Hamstrings / Beginner
4 sets, 10 reps, 03:00 rest
4 -- --:--:-- 10 -- 03:00
Default
Quads / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
4 sets, 12 reps, 03:00 rest
4 -- --:--:-- 12 -- 03:00
Default
Quads / Intermediate
4 sets, 12 reps, 01:30 rest
4 -- --:--:-- 12 -- 01:30
Default
Quads / Beginner
5 sets, 12 reps, 01:30 rest
5 -- --:--:-- 12 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar Leg workout is meant to build massive legs, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar leg routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
4 sets, 12 reps, 02:00 rest
4 -- --:--:-- 12 -- 02:00
Default
Shoulders / Beginner
5 sets, 12 reps, 01:30 rest
5 -- --:--:-- 12 -- 01:30
Default
Shoulders / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Traps / Beginner
4 sets, 12 reps, 02:00 rest
4 -- --:--:-- 12 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar shoulder workout is meant to build massive shoulders, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar shoulder routine. Do not overlook the supersets. These are key to building mass

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 02:30 rest
3 -- --:--:-- 10 -- 02:30
Default
Lats / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
4 sets, 10 reps, 02:30 rest
4 -- --:--:-- 10 -- 02:30
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps, 01:00 rest
3 -- --:--:-- 21 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar back & biceps workout is meant to build a massive back & biceps, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar back & biceps routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
4 sets, 10 reps, 01:30 rest
4 -- --:--:-- 10 -- 01:30
Default
Chest / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
Default
Chest / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar chest & triceps workout is meant to build massive chest & triceps, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar chest & triceps routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Hamstrings / Beginner
4 sets, 10 reps, 03:00 rest
4 -- --:--:-- 10 -- 03:00
Default
Quads / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
4 sets, 12 reps, 03:00 rest
4 -- --:--:-- 12 -- 03:00
Default
Quads / Intermediate
4 sets, 12 reps, 01:30 rest
4 -- --:--:-- 12 -- 01:30
Default
Quads / Beginner
5 sets, 12 reps, 01:30 rest
5 -- --:--:-- 12 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar Leg workout is meant to build massive legs, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar leg routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
4 sets, 12 reps, 02:00 rest
4 -- --:--:-- 12 -- 02:00
Default
Shoulders / Beginner
5 sets, 12 reps, 01:30 rest
5 -- --:--:-- 12 -- 01:30
Default
Shoulders / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Traps / Beginner
4 sets, 12 reps, 02:00 rest
4 -- --:--:-- 12 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar shoulder workout is meant to build massive shoulders, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar shoulder routine. Do not overlook the supersets. These are key to building mass

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 02:30 rest
3 -- --:--:-- 10 -- 02:30
Default
Lats / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
4 sets, 10 reps, 02:30 rest
4 -- --:--:-- 10 -- 02:30
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps, 01:00 rest
3 -- --:--:-- 21 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar back & biceps workout is meant to build a massive back & biceps, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar back & biceps routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
4 sets, 10 reps, 01:30 rest
4 -- --:--:-- 10 -- 01:30
Default
Chest / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
Default
Chest / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
4 sets, 10 reps, 02:00 rest
4 -- --:--:-- 10 -- 02:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brock Lesnar chest & triceps workout is meant to build massive chest & triceps, while building strength as well. The reps are kept at the 10-12 range, the mass building rep range. Always look to increase the weight every time you complete the Brock Lesnar chest & triceps routine. Do not overlook the supersets. These are key to building mass.

Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. Limit your carb intake to these times and eat large amounts of protein throughout the entire day, from morning to evening.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lower back secondary Glutes secondary Forearms secondary Hip flexors secondary Quads primary Lats primary Triceps primary Traps primary Shoulders primary Chest primary Biceps primary Hamstrings primary Middle back primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Chin-Up Bar
  • Dip/Chin-Up Machine
  • Dumbbells
  • Smith Machine
Show All

171 people started this plan

1 Review

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    Jai Gill
    over 3 years ago
    #

Brock Lesnar Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Chin-Up Bar
  • Dip/Chin-Up Machine
  • Dumbbells
  • Smith Machine
Show All

171 people started this plan