Colby Covington Workout Routine and Diet Plan

By | February 22, 2022
Colby Covington Workout Routine and Diet Plan

Colby Covington Workout Routine and Diet Plan: Colby Covington is a professional MMA fighter known for fighting in the Welterweight division of the UFC league.

Colby Covington is not only he is the former welterweight champion, but he currently stands and holds rank 1 in UFC welterweight rankings. So if you also want to know the Colby Covington workout and the Colby Covington diet plan, keep reading.

Colby Covington Workout Routine and Diet Plan

Colby Covington Workout Routine and Diet Plan

Colby Covington Body Stats

Height 6 ft
Weight 77 kg
Age 33 years
Chest  42 inch
Waist 32 inch
Biceps 14 inch

Also Read: Conor McGregor Workout Routine and Diet Plan


Colby Covington Workout Routine

Colby Covington is one of the best fighters you would see, and it’s not just a phrase but a fact as he stands tall at the UFC welterweight ranks. Colby Covington is known for his wrestling-based fighting style in the MMA and will be fighting Jorge Masvidal soon, who has more of a Boxing/kickboxing fighting style. Besides that, many people want to know if they can work out like Colby Covington. Also, what type of routine does Colby Covington follow to get in that excellent fighting shape.

Well, after researching for a while and watching many workout videos. I was able to find the things that Colby Covington does focus on to get in that great shape. For example, this video from essential sports also mentions Colby Covington’s works during the season. It will include cardio, doing a lot of running, elliptical, biking, HIIT, etc. So yeah, it’s undoubtedly a great mixture of workouts to keep you fit and build up that stamina.

Besides that, he also focuses on weight training, where you will see Colby Covington doing a log of compounds movements training for his strength more than the toning. He also adds in different exercises like battle rope, strongman snatch, rope climb, etc. So that helps him stay fit and gain the overall strength of his body. Also, the core workout is something that Colby Covington does a lot during the week.

All of that is left is his MMA workout, for which Colby Covington does a lot of drills, sparring, and things that revolve around fighting and UFC routine. Since that is not my expertise, I won’t talk much about that, but I will surely give you an overall workout routine besides the MMA part. You can get the MMA routine from a professional trainer by joining a gym or downloading the MMA apps with paid routines. So let’s get started:

Colby Covington Workout Routine

Colby Covington Workout Routine


Now in the cardio, as we know that Colby Covington does a mixed cardio routine that involves a lot of running, biking, etc. So I will be giving you a 40-60 minutes cardio workout, which we will do in the morning to get your calories burning and build your stamina. You can also add HIIT patterns in these workouts if you want, but I’m keeping them in a regular pattern.

  • Thirty minutes of running at 5-7 kph speed at 6-10% incline
  • Biking for 20 minutes at a moderate pace
  • 10 minutes walking cooldown on the treadmill


Strength and Conditioning Training

We will be training our overall body to get a great workout in strength and condition. Do you remember UFC fighter strength training is not the five-days a week training where you will see them doing standard bodybuilding workouts? Also, I have added a core workout that you can add and follow throughout the routine, as the core is as important as any other area.

Sets: 4-5

Reps: 8-10 (explosive and heavyweight reps)



  • Explosive incline push-ups
  • Explosive pull-ups or muscle-ups
  • Incline bench press
  • Cable crossovers
  • Landmine press
  • Barbell squats
  • Deep barbell explosive hack squats
  • Bulgarian split squats
  • Calf raises



  • Landmine shoulder press
  • Lateral raises
  • Kettlebell swings
  • Clean & jerks
  • Goblet squats on a stability ball
  • Squat variation
  • Stiff-leg dumbbell deadlifts
  • Leg curls
  • Seated calf raises



  • Snatch
  • CrossFit pull-ups
  • Med ball throws to jumps
  • Med ball slams
  • Bicep curls to triceps extension
  • Hammer curls
  • Leg extension
  • Leg press
  • Lunges
  • Deadlifts


Core (2-3 days a week)

  • Vertical jumps to quick steps
  • Squat pulse to med ball slams
  • Box-jumps
  • Crunches
  • Med ball Russian twist
  • Hanging leg raises
  • V-ups
  • Plank hold
  • Side plank hold

That’s all for the Colby Covington workout routine.

Also Read: Leon Edwards Workout Routine and Diet Plan


Colby Covington Diet Plan

The Colby Covington diet plan follows a good diet and eats clean. However, he also has a cheat day, and he is known to eat pizza the most during his cheat day and sometimes a good steak with some mashed potatoes.

Now, besides that, his diet doesn’t explain a lot; I couldn’t find much information on his healthy diet, but don’t worry, as I will be giving you a diet that will help you get as fit as Colby Covington.

Colby Covington diet includes:

Colby Covington Diet Plan

Colby Covington Diet Plan

Is Colby Covington a Vegan?

No, Colby Covington is not a Vegan.



  • Scrambled eggs with spinach and tomato (4 egg whites and two whole eggs)
  • Avocado toast
  • Juice
  • Fruits



  • Protein smoothie



  • Grilled chicken breast
  • Veggies
  • Brown rice


Evening Snack

  • Protein bar



  • Grilled or smoked salmon
  • Veggies
  • Salad

That’s all for the Colby Covington diet plan.

Also Read: Kamaru Usman Workout Routine and Diet Plan

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