Brian Ortega Workout Routine and Diet Plan

By | September 12, 2021
Brian Ortega Workout Routine and Diet Plan

Brian Ortega Workout Routine and Diet Plan: Brain Ortega is a professional UFC fighter fighting in the UFC featherweight class. He’s known for his incredible moves and powerful blows.

That’s why he is standing undefeated in the UFC. Brian inspires many fans and makes them curious about how he’s so good at what he does. So if you also want the Brian Ortega workout routine and the Brian Ortega diet plan, keep reading.

Brian Ortega Workout Routine and Diet Plan

Brian Ortega Workout Routine and Diet Plan

Brian Ortega Body Stats

Height 5 ft 8 inch 
Weight 66 kg 
Age 30 years
Chest 42 inch 
Waist 32 inch 
Biceps 14 inch

Also Read: T.J. Dillashaw Workout Routine and Diet Plan


Brian Ortega Workout Routine

Brian is an incredible fighter in the UFC Featherweight class; for now, he’s undefeated with 15 victories and one draw under his name. Many people want to know how Brian trains his body and what his routine looks like to get him that incredible speed and strength while working out. So let’s check it out;

I found a video of all his Instagram workouts, which saved me a lot of time; I did recheck in case the videos were too old; gladly, it contains new videos. So you can see the video where Brian is doing lots of workouts like MMA sparring training where he performs boxing, kickboxing, Brazilian Jiu-Jitsu, and wrestling moves. Then there are resistance, cardio, agility, and weight training routines to give him a great workout routine.

So I think we can work with it; I will be turning all of that into a routine and divide it into two training sessions that we will do five days a week. It will be very similar to Alexander’s workout. Each session can go up to 2-3 hours so get ready to put a lot of hard work into this routine, as it will not be accessible. Also, make a recovery between the session, for which you can get a massage or take an ice bath.

Brian Ortega Workout Routine

Brian Ortega Workout Routine

Session 1 (MMA & Agility Training)

Training time: Morning

In session 1, we will be doing workouts like stretching and then sparring different fighting styles like boxing, kickboxing, wrestling, Jiu-Jitsu, and martial arts. It depends on what you are into while working out in a gym. So make sure you choose a friendly MMA gym where you can do all of that to the best of your ability.



You can also do a circuit routine with mixed agility drills and exercises. For example, try agility ladders, resistance runs, resistance jumps, resistance sprints, burpees, drills, agility runs, bear crawl, box jumps, etc. The routine only needs to be 30 minutes long and no more than that.


Session 2 (Cardio, Weight Training, and Core Workout)

Training time: Evening

We will be training for 2-3 hours in this session, which I call a C&C workout. That contains doing workouts, primarily working your cardio and core. However, I will also add weight training to this routine to work on our body strength and muscles, essential for a fighter.



In cardio, we will be doing HIIT training for about 45 minutes, in which we will do running, hydro-row, and Air Bike for 15 minutes each with one minute of moderate speed and 30 seconds of the sprint.


Strength and Weight Training

Now this routine, we will do it four days a week. Brian’s workouts are more of modified mixed workouts focusing on mobility and strength.

Sets: 4-5

Reps: 8-12


  • Chain pull-ups
  • Incline bench press
  • Flat bench press
  • Cable flyes
  • Lat pulldowns (wide grip & close grip)
  • Kettlebell rows
  • Barbell rows
  • Deadlifts


  • Resistance squat
  • Kettlebell squat to jump
  • Chain smith front squats
  • Leg press
  • Leg extension
  • Walking lunges
  • Calf raises
  • Standing calf raises


  • Battle ropes (5 sets till failure with 30 seconds rest in between each set)
  • Barbell shoulder press (front & back)
  • Lateral raises
  • Shrugs
  • Biceps curls
  • Hammer curls
  • Triceps pushdowns
  • Chain triceps dips


  • Bulgarian squats
  • Dumbbell box jump squats
  • Elevated drop squats
  • Balance squats
  • Stiff-leg deadlifts
  • Hamstring curls
  • Glute thrusters
  • Hip abduction



This workout will be a circuit routine focusing on your core muscles. We will be doing a quick 15-25 minutes routine to get the best workout.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches
  • Resistance hanging leg raises
  • Side to side hanging resistance leg raises
  • Russian twist with exercise ball
  • Plank ball in and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch

That’s all for the Brian Ortega workout routine.

Also Read: Tony Ferguson Workout Routine and Diet Plan


Brian Ortega Diet Plan

Sadly, I can’t figure out much about his diet plan, but I did see a post like this one where he’s eating asparagus, elk, and quinoa. Also, there was another post about eating chicken, salad, and veggies, so I think we can surely make something out of that.

I will focus on having a five-factor diet here, and also, we will make sure some protein gets always added to each meal. Do remember this diet is not an official diet of Brian, but something that I made for you to get a similar body shape like Brian.

Brian Ortega diet includes:

Brian Ortega Diet Plan

Brian Ortega Diet Plan

Is Brian Ortega a Vegan?

No, he likes to enjoy meat products and includes them in his daily meals.



  • Chicken sausage
  • Egg whites
  • Avocado toast



  • Protein smoothie (almond milk, banana, peanut butter, berries, and oats)



  • Roasted chicken breast
  • Veggies and salad
  • Rice


Post-workout Meal

  • Salmon salad



  • Turkey breast (once a week, you can have elk or yak steak)
  • Veggies
  • Rice

That’s all for the Brian Ortega diet plan.

Also Read: Francis Ngannou Workout Routine and Diet Plan

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