Randy Couture Workout: Lean & Mean

By Chris Davis

	Advanced (3+ years)
	59 minutes/day \| 3 days/week
	Gain Strength, Athletic Performance, Build Muscle, Tone Body
	Treadmill, Agility Ladder, Decline Bench, Bodyweight, Ab Wheel, Barbell, Squat Rack, 2 x Dumbbell, Exercise Ball, Medicine Ball, Flat Bench, Pull up bar, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Kettlebell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Weight Plate, 2 x Kettlebell Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Randy Couture workout mixes strength and circuit training for the ultimate workout. Whether he’s bulking up for The Expendables or a fight in the Octagon, Randy Couture prepares himself with mixed, vigorous workout circuits. With his training in place, Randy Couture shapes himself into the lean, mean, muscle building machine we see in the ring or as “Toll Road” in The Expendables 3.

Description

Week 1 Overview

Day 1:

Randy Couture Workout: 18 Exercise Circuit

Day 2:

Arms & Back Routine

Day 3:

Randy Couture Total Body Workouts

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Randy Couture Workout: 18 Exercise Circuit

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For the original Expendables, Randy Couture used his go-to fighting preparation routine. It is a 45 minute circuit workout with 18 different exercises. This workout is what he uses about 12 weeks out from a fight, or shooting The Expendables. He, and his trainer Jake Bonacci, add more cardio as Couture gets closer to the event he is training for.

Exercise	Sets	Reps	Rest
1.Jogging-Treadmill	1 set	5 min	30s
2.Agility Ladder W-In-In-Out-Out	1 set	5 min	30s
Circuit #3 - 1 set Rest 0s between rounds
3A.Decline Bench Alternate Leg Raise See Exercise Notes	1 set	12 reps	0s
3B.Windmill Stretch	1 set	8 reps	0s
3C.V-up	1 set	12 reps	0s
3D.Superman from Floor	1 set	8 reps	0s
3E.Hip Crossover	1 set	6 reps	0s
4.Ab Roller	1 set	15 reps	45s
Circuit #5 - 1 set Rest 30s between rounds
5A.Barbell Deadlift	1 set	5 reps	0s
5B.Barbell Shrug	1 set	5 reps	30s
6.Barbell Hang Clean	4 sets	3 reps	30s
7.Crossed-Arm Barbell Front Squat	4 sets	3 reps	30s
8.Knee Tuck Jump	1 set	5 reps	60s
Circuit #9 - 3 rounds Rest 30s between rounds
9A.Alternating Dumbbell Chest Press on Swiss Ball See Exercise Notes	3 rounds	7 reps	0s
9B.Medicine Ball Chest Throw (on wall)	3 rounds	4 reps	30s
Circuit #10 - 3 rounds Rest 30s between rounds
10A.Bent Over Two-Dumbbell Row	3 rounds	8 reps	0s
10B.Medicine Ball Slam	3 rounds	8 reps	30s
Circuit #11 - 3 rounds Rest 30s between rounds
11A.Seated Dumbbell Biceps Curl	3 rounds	8 reps	0s
11B.Alternating Dumbbell Lunge See Exercise Notes	3 rounds	10 reps	30s

Day 2 - Arms & Back Routine

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Randy Couture also shared his Arms & Back routine. This workout uses supersets that allow you to work on both body parts at once. It’s a mix of strength training and circuit cardio. As such, you’re meant to do this workout with little rest.

Exercise	Sets	Reps	Rest
1.Barbell Push Press See Exercise Notes	3 sets	8 reps	15s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Wide-Grip Pullup	3 rounds	8 reps	0s
2B.Split Squat	3 rounds	6 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Incline Dumbbell Press	3 rounds	10 reps	0s
3B.Lat Pulldown	3 rounds	10 reps	60s
4.One-Arm Kettlebell Swing See Exercise Notes	3 sets	5 reps	15s
Circuit #5 - 2 rounds Rest 60s between rounds
5A.Standing Dumbbell Upright Row	2 rounds	10 reps	0s
5B.Dumbbell Side Lunge	2 rounds	10 reps	0s
5C.Standing Dumbbell Biceps Curl	2 rounds	10 reps	0s
5D.Cable Triceps Pressdown	2 rounds	10 reps	60s

Day 3 - Randy Couture Total Body Workouts

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Randy Couture uses total body workouts to complement how he fights in the ring. This is because when you’re fighting someone, you never know what muscle group you’re going to have to call on. Using multiple muscle groups at once is much more difficult than a workout where you focus on a particular muscle.

Exercise	Sets	Reps	Rest
1.Weighted Pullup	3 sets	10 reps	15s
2.Medicine Ball Slam	3 sets	5 reps	15s
3.Explosive Kettlebell Deadlift	3 sets	8 reps	15s
4.Mountain Climber	3 sets	10s	15s
5.Standing Kettlebell Overhead Press	3 sets	10 reps	15s
6.Medicine Ball Chest Press	3 sets	5 reps	15s
7.Overhand-Grip Rear Lateral Raise	2 sets	10 reps	15s
8.Kettlebell Alternating Swing Catch	2 sets	10 reps	15s
9.Cable Triceps Pressdown	2 sets	AMAP reps	60s

Date Created: 12/19/2019, UTC

Last Updated: 7/12/2021, UTC

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