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Randy Couture Workout: Lean & Mean

By Chris Davis

Experience

Advanced (3+ years)

Days per week

3 days

Time

73 minutes

Genders

Male

Goals

Athletic Performance (Male)
Build Muscle (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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

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Equipment

Ab Wheel, Agility Ladder, Barbell, Bodyweight, Cable, Dumbbell, Kettlebell, Medicine Ball, Pull up bar, Treadmill, Weight Plate

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

73 minutes

Genders

Male

Days per week

3 days

Goals

Athletic Performance (Male)
Build Muscle (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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

Show More

Equipment

Ab Wheel, Agility Ladder, Barbell, Bodyweight, Cable, Dumbbell, Kettlebell, Medicine Ball, Pull up bar, Treadmill, Weight Plate

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 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.

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set5 min30s
2. Agility Ladder W-In-In-Out-Out
Agility Ladder W-In-In-Out-Out
1 set5 min30s
3A. Decline Bench Alternate Leg Raise
Decline Bench Alternate Leg Raise
1 set12 reps0s
12 each leg
3B. Windmills Stretch1 set8 reps0s
3C. V-up1 set12 reps0s
3D. Superman from Floor1 set8 reps0s
3E. Hip Crossover
Hip Crossover
1 set12 reps0s
4. Ab Roller1 set15 - 5 reps45s
5A. Barbell Deadlift1 set5 reps30s
5B. Barbell Shrug1 set5 reps30s
6. Hang Clean
Hang Clean
4 sets3 reps30s
7. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets3 reps30s
8. Knee Tuck Jump
Knee Tuck Jump
1 set5 reps60s
9A. Alternating Dumbbell Chest Press on Swiss Ball3 sets7 reps30s
7 each arm
9B. Medicine Ball Chest Throw (on wall)3 sets4 reps30s
10A. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets8 reps30s
10B. Medicine Ball Slam3 sets5 reps30s
11A. Seated Dumbbell Biceps Curl
Seated Dumbbell Biceps Curl
3 sets8 reps30s
11B. Alternating Dumbbell Lunge3 sets10 reps30s
5 per leg

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.

ExerciseSetsRepsRestNotes
1. Barbell Push Press3 sets8, 6, 4 reps15s
Increase the weight as you go up in sets
2A. Wide-Grip Pullup3 sets6, 5, 4 reps60s
2B. Split Squat3 sets6, 5, 4 reps60s
3A. Incline Dumbbell Press
Incline Dumbbell Press
3 sets10, 8, 6 reps60s
3B. Lat Pulldown3 sets10, 8, 6 reps60s
4. One-Arm Kettlebell Swing3 sets5 reps15s
5 each arm
5A. Standing Dumbbell Upright Row2 sets10, 8 reps60s
5B. Dumbbell Side Lunge
Dumbbell Side Lunge
2 sets10, 8 reps60s
5C. Standing Dumbbell Biceps Curl2 sets10, 8 reps60s
5D. Cable Triceps Pressdown
Cable Triceps Pressdown
2 sets10, 8 reps60s

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.


Date Created: 12/19/19, 7:11 AM


Last Updated: 9/12/20, 9:39 PM

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