Dustin Poirier Workout Routine and Diet Plan [Updated]

By | February 28, 2022
Dustin Poirier Workout Routine and Diet Plan [Updated]

Dustin Poirier Workout Routine and Diet Plan [Updated]: Dustin Poirier is a professional MMA fighter fighting in the UFC lightweight division. Dustin Poirier was also a former interim lightweight champion.

Dustin Poirier is not only great, but he also stands at 2nd rank in the new UFC Lightweight rankings. So if you also want to know more about the Dustin Poirier workout and Dustin Poirier diet plan, keep reading.

Dustin Poirier Workout Routine and Diet Plan [Updated]

Dustin Poirier Workout Routine and Diet Plan [Updated]

Dustin Poirier Body Stats

Height  5 ft 10 inch
Weight 70 kg
Age 33 years
Chest 43 inch
Waist 32 inch
Biceps 14 inch

Also Read: Islam Makhachev Workout Routine and Diet Plan


Dustin Poirier Workout Routine

Dustin Poirier is a UFC fighter and the former Lightweight champion; he is also part of UFC lightweight rankings, standing at number 2. Besides that, Dustin Poirier also gets known for being the 8th rank pound-for-pound fighter. He is undoubtedly a person you don’t want to step into the ring with, but if you also want to learn more about how Dustin Poirier keeps himself that fit and train, keep reading.

Dustin Poirier has put in work hours every day to ensure he stays at his best. All year round Dustin Poirier would be training his body through different exercises like cardio, MMA workouts, circuit training, full-body weight lifting, etc. However, the most challenging workout is when Dustin Poirier is in the training camp eight weeks before his fight. Now, Dustin Poirier, trainer, mentioned in a YouTube video where he broke down how they train to fight Conor Mcgregor.

In that video, his trainer can talk about establishing good movement efficiency. So there, they work on workouts that involve lots of hip movements, core, speed, mobility, stability, and strength. You will see Dustin Poirier doing lots of Med ball throws in various ways like sideways, overhead, slams, etc. Also, Dustin Poirier adds in different agility ladder workouts, box jumps, hurdles, footwork, etc. All of that helps Dustin Poirier get great overall fitness get quick on his feet, and gain that strength.

Besides that, Dustin Poirier also added overall circuits mixed with weight training, med ball exercise, resistance, etc. They all are more about making Dustin Poirier stronger, and he doesn’t focus on a particular body part during camp. Dustin Poirier does not do a typical workout with weight even outside the training camp. Dustin Poirier also trains the last two things: Cardio and MMA routine.

Cardio is one of the most critical routines that helps you gain stamina and get your body to lose all excessive fat. Dustin Poirier loves to add as much cardio as possible. Later he would also do lots of MMA drills, sparring, and bag work, which also work on your cardio. So yeah, it’s an overall workout that helps you get fitness like Dustin Poirier. 

  • Work on his movement
  • Focuses on cardio, agility, mobility, endurance, and strength drills
  • Work on cognitive conditioning

If you also want a circuit routine that you can follow to train your whole body, you can follow this routine below and adjust your MMA routine.

Dustin Poirier’s workout includes:

Dustin Poirier Workout Routine

Dustin Poirier Workout Routine

Dynamic warm-up

Sets: 3

Reps: 45 second 

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


Cardio HIIT

Rounds: 5

Rest between each exercise: 15 seconds

  • 200-meter sprint 
  • 45 seconds air bike
  • 30 seconds battle rope
  • 30 seconds jump rope



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
  • 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 Dustin Poirier workout routine.

Also Read: Conor McGregor Workout Routine and Diet Plan


Dustin Poirier Diet Plan

Now for the diet, Dustin Poirier has all-natural food and ensures he gets all nutrients like carbs, protein, fats, etc. So he would be eating egg whites, barriers, oatmeal, chicken, protein, etc. Also, mostly Dustin Poirier would have a plant-based protein and like fruit shake if he doesn’t have a protein shake. So now, let’s see a diet we can follow to get a body like Dustin Poirier.

Dustin Poirier’s diet includes:

Dustin Poirier Diet Plan [Updated]

Dustin Poirier Diet Plan [Updated]

Is Dustin Poirier a Vegan?

No, Dustin Poirier is not a Vegan.



  • Egg whites 
  • Kale
  • Berries
  • Oatmeal



  • Protein shake



  • 4oz chicken
  • Avocado
  • Spinach and almonds


Evening Snack

  • Protein shake



  • Chicken or fish
  • Veggies
  • Salad

That’s all for the Dustin Poirier diet plan.

Also Read: Charles Oliveira Workout Routine and Diet Plan

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