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Randy Couture Workout: Lean & Mean

By Chris Davis

Experience
Advanced (3+ years)
Time
73 minutes/day | 3 days/week
Good for
Athletic Performance, Build Muscle, Gain Strength, Tone Body
Equipment
1 x Kettlebell, 2 x Dumbbell, 2 x Kettlebell, Ab Wheel, Agility Ladder, Barbell, Bodyweight, Crossover Cable Machine, Lat Pulldown Cable Machine, Medicine Ball, Pull up bar, Treadmill, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
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.

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

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 demonstrationPlay Barbell Push Press demonstration
3 sets, 8, 6, 4 reps, (rest 15s)
Increase the weight as you go up in sets
Show Alternative Exercises
Circuit
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
3 sets, 8, 6, 4 reps, (rest 60s)
Show Alternative Exercises
Split Squat demonstrationPlay Split Squat demonstration
3 sets, 6, 5, 4 reps, (rest 60s)
Show Alternative Exercises
Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
3 sets, 5 reps, (rest 15s)
5 each arm
Show Alternative Exercises
Circuit
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
2 sets, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
2 sets, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2 sets, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
2 sets, 10, 8 reps, (rest 60s)
Show Alternative Exercises

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, 8, 6 reps, (rest 15s)
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
3 sets, 5 reps, (rest 15s)
Show Alternative Exercises
Explosive Kettlebell Deadlift demonstrationPlay Explosive Kettlebell Deadlift demonstration
3 sets, 8, 6, 4 reps, (rest 15s)
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 10s, (rest 15s)
Show Alternative Exercises
Standing Kettlebell Overhead Press demonstrationPlay Standing Kettlebell Overhead Press demonstration
3 sets, 10, 8, 6 reps, (rest 15s)
Show Alternative Exercises
Medicine Ball Chest Press demonstrationPlay Medicine Ball Chest Press demonstration
3 sets, 5 reps, (rest 15s)
Show Alternative Exercises
Overhand-Grip Rear Lateral Raise demonstrationPlay Overhand-Grip Rear Lateral Raise demonstration
2 sets, 10, 8 reps, (rest 15s)
Show Alternative Exercises
Kettlebell Alternating Swing Catch demonstrationPlay Kettlebell Alternating Swing Catch demonstration
2 sets, 10, 8 reps, (rest 15s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/19/2019, UTC


Last Updated: 6/8/2021, UTC

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