Step into the octagon with the Conor McGregor 'Knockout' Workout! Discover the training secrets behind the UFC champion's legendary physique. Learn how McGregor came back after his leg break, to achieve his best shape at 35.
CONOR MCREGOR'S ICONIC FIGHTS
Conor McGregor is a name synonymous with the world of mixed martial arts (MMA). Born in Dublin, Ireland, in 1988, McGregor quickly rose through the ranks to become one of the most iconic figures in combat sports history. His journey to stardom was marked by incredible charisma, unwavering self-belief, and a knack for backing up his words with devastating knockout power.
One of McGregor's major career highlights was becoming the first fighter in UFC history to hold two championships simultaneously in two weight classes. He secured the Featherweight and Lightweight titles with his incredible speed, precision, and striking ability. These achievements not only elevated his status in the MMA world but also solidified his place in sports history.
Beyond the octagon, McGregor ventured into the business world, creating his own brand, Proper No. Twelve Irish Whiskey, and launching fashion and fitness lines. His knack for business, coupled with his fighting prowess, helped him amass a significant net worth of $200 million.
In recent years, Conor McGregor faced a significant setback when he suffered a leg break during a fight. However, what followed was a testament to his indomitable spirit and commitment to excellence. McGregor embarked on a journey of recovery and transformation, adding serious muscle mass to his frame. At the age of 35, he showcased his best physical condition yet, proving that he's not just a fighter but a force to be reckoned with both inside and outside the cage. In this article, we delve into how we'd go about putting on this amount of muscle mass as a trained individual to take your physique to the next level and get jacked like Conor!
HOW BIG IS CONOR MCGREGOR?
Conor McGregor, the former UFC Featherweight and Lightweight champion, possesses a physique that's tailored for combat sports. Standing at 5 feet 9 inches (175 cm) tall, he fits right into the featherweight and lightweight divisions where his speed and precision striking shine. McGregor's height allows him to maintain agility while delivering powerful punches and kicks, making him a formidable opponent.
In terms of weight, McGregor typically competes at around 155 pounds (70 kg) for the Lightweight division. However, his weight can fluctuate significantly during training camps and between fights as fighters often undergo rigorous weight cuts to make weight for their respective divisions. This process helps them maximize their size advantage on fight night.
Now, let's talk about body fat percentage. McGregor's body fat percentage hovers around 8% to 10% during peak training periods and fights. This low body fat percentage is essential for fighters like McGregor as it not only enhances their overall aesthetics but also improves their power-to-weight ratio. A lower body fat percentage means that there's less excess weight to carry around, allowing McGregor to be quicker and more agile in the octagon.
To achieve and maintain this level of leanness, McGregor adheres to a strict training regimen and diet plan, which we'll delve into further in this guide. His physique is a testament to his dedication and commitment to his craft, enabling him to compete at the highest level in the UFC and showcase his impressive skills to fans worldwide.
KEY CHARACTERISTICS OF CONOR MCGREGOR'S PHYSIQUE
Conor McGregor's transformation over the years has been nothing short of extraordinary. His physique has evolved significantly, especially during his time away from MMA, where he took on the challenge of bulking up and adding mass.
One of the most noticeable aspects of McGregor's new look is the impressive size he's added to specific areas that signify masculinity and contribute to a powerful physique. These areas include the upper chest, shoulders, traps, and neck. McGregor's upper chest is notably well-developed, contributing to his masculine and aesthetic appearance.
His shoulders, often referred to as "cannonball delts," have taken on a 3D-like appearance. This is a standout feature of his transformation and contributes significantly to his overall aesthetic. Well-defined shoulders are a hallmark of an attractive male physique and are often associated with the coveted V-taper, where broad shoulders taper down to a narrow waist. This ratio is commonly observed as an attractive feature by both men and women.
Moreover, McGregor hasn't neglected his arms either. While he hasn't pursued bodybuilder-level muscle mass, he's added size to his arms, giving them a more substantial and defined appearance. This balanced approach to muscle development creates a sleek yet powerful look that's emblematic of McGregor's style.
It's important to note that McGregor's physique transformation showcases that you don't need excessive muscle mass to achieve an incredible aesthetic. Instead, focusing on developing dense layers of muscle in key areas, along with maintaining low body fat, can make your physique truly stand out. McGregor's journey serves as an inspiration for those looking to attain a strong, muscular, and attractive physique without overdoing it.
His dedication to his training and physique demonstrates that, with the right approach and commitment, anyone can work towards achieving their desired body shape and overall health. McGregor's transformation is a testament to the power of consistent effort and a well-structured fitness routine.
THE CONOR MCGREGOR WORKOUT ROUTINE
Let's delve into the Conor McGregor workout routine and understand how it helps him maintain his muscular and powerful physique. Conor McGregor's workout routine is strategically designed to enhance his physique while simultaneously improving his strength and performance. Here's a breakdown of his weekly workout schedule:
MONDAY: SHOULDERS, BACK & TRICEPS Shoulders, Back, and Triceps
On Mondays, McGregor focuses on developing his shoulders, back, and triceps. These muscle groups play a crucial role in both aesthetics and functional strength. Shoulder exercises help create that 3D-like appearance, while back and tricep workouts contribute to his overall upper body power.
WEDNESDAY: LEGS, ABS & UPPER BACK
Mid-week, McGregor dedicates his training session to legs, core and upper back. This day is essential for building lower body and posterior chain strength, stability, and explosive power—qualities crucial for fighters. Strong legs provide the foundation for agility and quick movements in the octagon.
FRIDAY: CHEST & BICEPS
The end of the week sees McGregor targeting his chest and biceps. Chest exercises, including incline presses, help develop his upper chest—a standout feature of his physique. Working on the biceps complements his overall arm strength and aesthetics.
This three-day workout split is meticulously designed to achieve proportionate muscle development and make substantial strength gains. While the bulking routines I recommend often revolve around a 2-day split focusing on upper/lower or push/pull+legs, McGregor's routine aligns with his specific fitness goals.
McGregor already possesses a solid base of strength, so this routine allows him to focus on areas he's keen on strengthening the most—his legs and shoulders. By incorporating upper chest and shoulder exercises while they're fresh on separate days, he maximizes muscle growth in these crucial areas. Additionally, this approach enhances his power translation to fighting, where strength and agility are paramount.
Conor McGregor's workout routine underscores the importance of tailored training plans that align with individual fitness goals. Whether you're aspiring to build muscle, improve strength, or enhance your overall physique, a well-structured workout regimen, consistent effort, and dedication are key to achieving remarkable results.
THE CONOR MCGREGOR WORKOUT SCHEDULE
MONDAY - SHOULDERS, BACK & TRICEPS
- Weighted Chinups: 3 sets x 6, 8, 10 reps (RPT)
- Standing Press: 3 sets x 6, 8, 10 reps (RPT)
- Cable Rows: 3 sets x 6-8, 8-10, 10-12 reps (RPT)
- Skull Crushers: 3 sets x 6-8, 8-10, 10-12 reps (RPT)
- Lateral Raises: 1 set x 12-15 reps + 3 sets x 4-6 reps (rest-pause training)
WEDNESDAY - LEGS, ABS & TRAPS
- Hang Cleans Sumo Deadlifts: 2 sets x 4, 5 reps (RPT)
- Bulgarian Split Squats: 2 sets x 6-8, 8-10 reps (RPT)
- Calf Raises: 3 sets x 8-10, 10-12, 12-15 (RPT)
- Hanging Leg Raises: 3 sets x 10-15 reps
- Hex-Bar Shrugs: 3 sets x 10-15 reps (normal pyramid training)
FRIDAY - CHEST & BICEPS
- Incline Barbell Bench Press: 3 sets x 6, 8, 10 reps (RPT)
- Flat Barbell Bench Press: 3 sets x 6, 8, 10 reps (RPT)
- Barbell Curls: 3 sets x 4-6, 6-8, 8-10
- Cable Rope Curls: 1 set x 12-15 reps + 3 sets x 4-6 reps (rest-pause training)
- Bent Over Flyes: 1 set x 12-15 reps + 3 sets x 4-6 reps (rest-pause training)
NEXT: Francis Ngannou's 'Boxing' Workout: Unleash the Predator
THE CONOR MCGREGOR DIET PLAN
Let's explore the details of Conor McGregor's diet plan and how it plays a crucial role in maintaining his physique and performance as a former UFC champion.
Conor McGregor's diet plan is a carefully curated regimen designed to support his intense training and provide the essential nutrients needed for peak performance. While his diet may not be suitable for everyone, it offers valuable insights into how nutrition can impact athletic prowess. Here's an overview of McGregor's dietary principles:
INDIVIDUALISED APPROACH
McGregor's diet coach, Georges Lockhart, emphasizes the importance of tailoring the diet to each fighter's specific needs. What works for one person may not be optimal for another. This personalized approach ensures that McGregor's dietary requirements align with his training and fight schedule.
CARBOHYDRATE TIMING
McGregor's carbohydrate intake is strategically timed around his training and competition schedule. On fight nights, his carb intake is calculated based on his muscle mass levels. Carbs are spread out over the day's meals, with the number of meals adjusted to match the timing of the fight. This approach optimizes energy levels and performance during critical moments.
VARIETY AND NUTRIENT BALANCE
McGregor's diet emphasizes variety, avoiding restrictive diets like keto or Atkins. Lockhart emphasizes the importance of not depriving oneself of essential nutrients. McGregor's diet consists of a balance of lean proteins, green vegetables, sweet potatoes, and butternut squash. It's all about obtaining nutrients from a range of sources.
CLEAN EATING
McGregor follows a clean eating philosophy, focusing on high-quality foods. He prioritizes good-quality meats, greens, and carbohydrates like sweet potatoes and butternut squash. This approach ensures that his body receives the necessary nutrients for training and recovery.
A DAY IN THE LIFE OF CONOR MCGREGOR'S DIET
1. Pre-breakfast: McGregor starts his day with water, followed by a 30-minute session of fasted cardio to kickstart his metabolism.
2. Breakfast: His breakfast typically includes coffee or an Americano, eggs (often in an omelette or poached form), smoked salmon, and a variety of fruits and veggies like kale, avocado, baked apple slices, or cherry tomatoes.
3. Snack #1: McGregor's mid-morning snack consists of Greek yogurt with nuts.
4. Lunch: For lunch, McGregor enjoys high-quality meats, such as grass-fed beef or steak, fish, and chicken breast. He complements his protein intake with salads, often featuring kale.
5. Snack (Pre-Workout): Before a workout, McGregor opts for protein-rich snacks, like nuts, and incorporates fruits such as blackberries, blueberries, apples, strawberries, or grapefruit. Protein helps manage insulin levels and encourages the body to burn fat for energy during the workout.
6. Snack #3 (Post-Workout): After a workout, McGregor focuses on recovery, consuming a BSN shake, coconut water for hydration, and carbohydrates like sweet potatoes, rice, oats, or a glass of milk to replenish glycogen stores.
7. Dinner: Dinner often includes a mix of protein sources, such as chicken, fish, or steak, along with vegetables like green beans, sweet potatoes, rice, and sometimes a glass of beer, tequila, or whisky.
8. Late-Night: McGregor wraps up his day with a cup of hot tea, often green tea if he's following the Sirt food diet principles.
McGregor's diet showcases a balanced approach that prioritizes protein intake, whole foods, and nutrient-rich choices. While his diet may be optimized for his training and competition schedule, it underscores the importance of personalized nutrition plans that align with specific fitness goals and lifestyles.
Best of luck achieving Conor McGregor's physique. (Even though you don’t need it!)