Conor McGregor Workout Routine and Diet Plan [Updated]

By | February 28, 2022

Conor McGregor Workout Routine and Diet Plan [Updated]: Conor McGregor is a professional MMA fighter and former UFC Featherweight and Lightweight Double Champion.

Conor MacGregor is the biggest name in UFC; sadly, he was injured but now looking to make a comeback in the lightweight division. So if you also want to know the Conor McGregor workout and the Conor McGregor diet plan, keep reading.

Conor McGregor Workout Routine and Diet Plan [Updated]

Conor McGregor Workout Routine and Diet Plan [Updated]

Conor McGregor Body Stats

Height 5 ft 9 inch
Weight 70-75 kg
Age 33 years
Chest 44 inch
Waist 32 inch
Biceps 15 inch

Also Read: Khabib Nurmagomedov Workout Routine and Diet Plan


Conor McGregor Workout Routine

Conor McGregor is one of the greatest fighters in the whole UFC ever; he also holds the record of being a double champion and has given some of the biggest PPV in the whole UFC. Sadly, he was injured and out of action for a long time, but Conor McGregor is the beast, so what did he do? Well, you know he recovered, got more robust, and was much more significant than ever, got in the best shape of his life, and is now looking for a comeback fight with Islam.

Yep, Conor McGregor vs. Islam would be so fantastic to watch, but it’s still not confirmed. However, Conor McGregor is hungry and ready, and he will be doing something when he gets back. Many people want to know how Conor MacGregor is training and what he did to recover. Well, the first thing he got bulked up and huge. You can see this Instagram video by Conor MacGregor where he was doing some wide-grip pull-ups.

How easy it has become for him; you won’t even think that this guy was injured a while ago. In this next Instagram post, you will be seeing Conor doing hanging leg raises to touch the roof. Many videos like this on his Instagram show how he keeps himself fit and training. Conor McGregor does a mixture of routines that involves weight lifting, core workout, cardio, MMA sparring, groundwork, heavy pad work, etc.

Conor McGregor is doing what he was doing back then in the UFC, but with more routines. So to get physical fitness like Conor, you will need to work out five days working on your body. There will be two sessions every day, the first session will start with cardio and weight training, and the second session will be filled with MMA workouts that you will do in the evening.

For the MMA workout, I’m not suitable or knowledgeable enough to give you an in-ring workout that will help you get fighting skills like Conor McGregor. So I suggest going to a professional gym and training there and learning the basics workout that will help you get an overall MMA routine, plus you will be able to get all the equipment there. Now, about the other workouts that will include cardio and strength, I will be giving you a Conor McGregor-inspired workout, so let’s get started;

Conor McGregor’s workout includes:

Conor McGregor Workout Routine

Conor McGregor Workout Routine


We will be starting with a stretching routine for 10 minutes. Once you get done with the stretching, we will move on to the cardio routine. It will be a mixture of different workouts mainly based on running, but we will also add air biking and other workouts. It will help you gain stamina to burn that extra fat or calories from the body. So follow this routine;

  • 5 minutes warm-up walk
  • 3 miles run with 5% incline
  • 200-meter sprints x 15 
  • 15 minutes air-bike
  • 15 minutes of rowing
  • 10 minutes of jump rope


Strength and Conditioning

In strength and conditioning workouts, we will be doing a mixture of routines to get power, strength, and endurance. It will include some lifting, core workout, and full-body MMA routines adapted by many fighters around the world. Feel free to add or take out any exercises from these routines, but consult your trainer before doing that. Lastly, ensure to add stretching exercises before and after the workout.

Dynamic warm-up

Sets: 3

Reps: 45 second 

  • Bear claws
  • High knees
  • Arm circles
  • Air squats



Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Spartan makers
  • Burpee push-up jump
  • 8-min EMOM barbell complex
    • Power cleans
    • Front squats
    • Push press
    • Snatch


Tuesday & Friday 

Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Dumbbell curls
  • Squats to press-ups
  • Cable pulls
  • Curls to shoulder press
  • Zercher squats
  • Kettlebell swings



Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Muscle activation SMR with a foam roller (Do it for 5 minutes and target as many muscles as you can)
  • HIIT routine (45 seconds on 15 seconds off for five sets)
    • Glute bridge (with barbell)
    • Lateral leg swing
    • Arm swings
    • Lunge with a twist (weight plate)



Rounds: 5

Reps: 5-7

Rest time: 1 minute

  • Med ball Rotational throw
  • Med ball overhead throw
  • Med ball slams
  • Landmine push press
  • Rack pulls
  • Barbell good morning


Core workout (after every MMA routine)

Sets: 4

  • Crunches x 20
  • Cross crunches x 20
  • Leg raises x 15
  • Russian twist x 20
  • Side plank x 40 seconds
  • Plank hold x till failure

That’s all for the Conor McGregor workout routine.

Also Read: Dustin Poirier Workout Routine and Diet Plan


Conor McGregor Diet Plan

Conor McGregor eats a balanced diet that includes white meat in the diet. However, sometimes he would eat steak. Conor McGregor also eats a lot of greens and veggies with a fair amount of fruits. Also, protein supplements are part of his diet and one of the reasons why he gained so much muscle. You can also see his Instagram and sometimes watch his steak, mashed potatoes, and veggies. So now, let’s see a Conor McGregor-inspired diet plan.

Conor McGregor’s diet includes:

Conor McGregor Diet Plan [Updated]

Conor McGregor Diet Plan [Updated]

Is Conor McGregor a Vegan?

No, Conor McGregor is not a Vegan.



  • Eggs with spinach and tomato
  • Avocado toast
  • Oatmeal
  • Fruits



  • Protein smoothie



  • Grilled chicken breast
  • Rice
  • Veggies


Evening Snacks

  • Protein shake



  • Salmon or steak(once a week)
  • Veggies
  • Salad
  • Mashed potatoes

That’s all for the Conor McGregor diet plan.

Also Read: Jake Paul Workout Routine and Diet Plan

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