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Randy Couture Workout: Lean & Mean

By Myworkouts

Experience
Advanced (3+ years)
Time
50 minutes/day | 3 days/week
Good for
Gain Strength, Athletic Performance, Build Muscle, Tone Body
Equipment
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
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


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.

Jogging-Treadmill
1 set, 5 min, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Agility Ladder W-In-In-Out-Out
1 set, 5 min, (rest 30s)
Time between exercises: 60s
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Circuit
Decline Bench Alternate Leg Raise
1 set, 12 reps, (rest 60s)
12 each leg
Time between exercises: 60s
Tempo: 1/0/1/0
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Windmills Stretch
1 set, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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V-up
3. V-up
1 set, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Superman from Floor
1 set, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Hip Crossover
1 set, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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1 set, 15 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Barbell Deadlift
1 set, 5 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Shrug
1 set, 5 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Hang Clean
4 sets, 3 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Crossed-Arm Barbell Front Squat
4 sets, 3 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Knee Tuck Jump
1 set, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Alternating Dumbbell Chest Press on Swiss Ball
3 sets, 7 reps, (rest 30s)
7 each arm
Time between exercises: 60s
Tempo: 1/0/1/0
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Medicine Ball Chest Throw (on wall)
3 sets, 4 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Bent Over Two-Dumbbell Row
3 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Medicine Ball Slam
3 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Seated Dumbbell Biceps Curl
3 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Alternating Dumbbell Lunge
3 sets, 10 reps, (rest 30s)
5 per leg
Time between exercises: 60s
Tempo: 1/0/1/0
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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.

Barbell Push Press
3 sets, 8 reps, (rest 15s)
Increase the weight as you go up in sets
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Wide-Grip Pullup
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Split Squat
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Incline Dumbbell Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lat Pulldown
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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One-Arm Kettlebell Swing
3 sets, 5 reps, (rest 15s)
5 each arm
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Standing Dumbbell Upright Row
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Side Lunge
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Standing Dumbbell Biceps Curl
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Triceps Pressdown
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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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.

Weighted Pullup
3 sets, 10 reps, (rest 15s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Medicine Ball Slam
3 sets, 5 reps, (rest 15s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Explosive Kettlebell Deadlift
3 sets, 8 reps, (rest 15s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Mountain Climber
3 sets, 10s, (rest 15s)
Time between exercises: 60s
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Standing Kettlebell Overhead Press
3 sets, 10 reps, (rest 15s)
Time between exercises: 60s
Tempo: 1/0/1/0
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3 sets, 5 reps, (rest 15s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Overhand-Grip Rear Lateral Raise
2 sets, 10 reps, (rest 15s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Kettlebell Alternating Swing Catch
2 sets, 10 reps, (rest 15s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Triceps Pressdown
2 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:41:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:41:00 GMT+0000 (Coordinated Universal Time)

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