Islam Makhachev Workout Routine and Diet Plan

By | February 20, 2022

Islam Makhachev Workout Routine and Diet Plan: Islam Makhachev is a professional MMA fighter currently fighting in the lightweight division at UFC. He is also a former sambo world champion.

Islam Makhachev is not an athlete you can ignore, especially if facing him in the ring. He is fast, strong, and agile. So if you also want to know the Islam Makhachev workout and the Islam Makhachev diet secrets, keep reading.

Islam Makhachev Workout Routine and Diet Plan

Islam Makhachev Workout Routine and Diet Plan

Islam Makhachev Body Stats

Height 5 ft 10 inch
Weight 70-71 kg
Age 30 years
Chest 42 inch
Waist 30 inch
Biceps 14 inch

Also Read: Khabib Nurmagomedov Workout Routine and Diet Plan


Islam Makhachev Workout Routine

Islam Makhachev is one of the best fighters with a record of 21-1-0. I mean, come on? That’s how you know he’s a great fighter when you see a score like that soon; he will be fighting Bobby Green during the UFC Fight Night. Islam Makhachev is also lucky to have the greatest MMA fighter ever come in the ring with him. Khabib is constantly training Islam Makhachev and being there at ringside in the Islam Makhachev corner.

I remember reading a tweet or a post by Islam Makhachev saying that it’s a little creating when you have Khabib in the corner with you. Well, it’s undoubtedly is when a great player and the person who has stepped in the ring and done and achieved all he wanted without losing a single fight teaches you. Islam Makhachev also follows a similar fighting style and training style as Khabib; now, how does he train? Well, let’s figure it out during this article.

After searching for a while, I was able to find some videos and interviews. Islam Makhachev spends 2-4 hours training five-six days a week. His training regime is mixed with different workouts and divided to get him in shape and keep him strong. Now, Islam Makhachev does a lot of stuff that includes sparring, learning how to grapple boxing, wrestling, heavy-bag workout, body-bag workout, pad-workouts, etc.

All of that is mixed and created by the greatest Khabib and also is a secret that he won’t show. Don’t believe me? Check Islam Makhachev’s video where he cuts; there is a time when Khabib says that it’s secret, and he decides not to show. Islam Makhachev is undoubtedly getting a great workout, but there are things that he does show that include training the body with lifting and building that strength.

Islam Makhachev is also working on cardio like running, biking, etc. So while I can’t tell you much about the Islam Makhachev MMA routine, I can surely give you a routine that you can follow to get the rest of the workout. It will not be the official workout of Islam Makhachev, but it will indeed have lots of exercises that Islam Makhachev himself does and has shown. So let’s get started:

Islam Makhachev Workout Routine

Islam Makhachev Workout Routine


Cardio is essential for Islam Makhachev, significantly when he is getting cut. So we will be adding 45-60 minutes of cardio workout minimum for five days a week. The workout will contain doing two exercises. One will be running at an incline to work on your overall body and increase stamina. Then after that, we will go biking to get the lower body toned and work on your thighs, especially cardiovascular muscle. So follow this routine:

  • 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

While we can’t get the MMA workout details, I will still give you four days worth of lifting routine. The routine will get focused on your strength and conditioning of the body. We won’t focus on getting muscular, as the goal is to get the power and be explosive. So we will be doing a mixture of different workouts and getting an excellent overall physique. So let’s get started:

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 Islam Makhachev workout routine.

Also Read: Conor McGregor Workout Routine and Diet Plan


Islam Makhachev Diet Plan

Islam Makhachev does follow a diet of healthy but reasonable amounts of meat. His diet also includes a diet ice cream; I don’t know about that, but yeah, that’s a thing. Besides that, Islam Makhachev restricts himself from foods like sugar, oily, junk food, etc.

Sadly, I couldn’t find the special diet of Islam Makhachev, but I think we can do something that will help you get a body like Islam Makhachev. I will be giving you an MMA-inspired diet to keep you energized throughout the day. So let’s get it started:

Islam Makhachev diet includes:

Islam Makhachev Diet Plan

Islam Makhachev Diet Plan

Is Islam Makhachev a Vegan?

No, Islam Makhachev is not a Vegan.



  • Scrambled eggs (80% egg whites and 20% egg yolk)
  • Two slices of whole wheat bread
  • Avocado
  • Fruits



  • Protein smoothie



  • Grilled chicken breast
  • Brown rice
  • Veggies



  • Grilled or smoked salmon
  • Veggies
  • Salad
  • Rice

That’s all the Islam Makhachev diet plan.

Also Read: Beneil Dariush Workout Routine and Diet Plan

Leave a Reply

Your email address will not be published. Required fields are marked *