Robert Whittaker Workout Routine and Diet Plan [Updated]

By | February 13, 2022
Robert Whittaker Workout Routine and Diet Plan

Robert Whittaker Workout Routine and Diet Plan: Robert Whittaker is a professional mixed martial artist known for playing in the Middleweight division in the UFC. Robert Whittaker is also a former UFC middleweight champion.

Robert Whittaker is not only a former champion but also one of the best fighters you will see in the UFC. That’s why many fans also want to know the secrets of his training. So if you also want the Robert Whittaker workout and the Robert Whittaker diet plan, keep reading.

Robert Whittaker Workout Routine and Diet Plan

Robert Whittaker Workout Routine and Diet Plan

Robert Whittaker Body Stats

Height 5 ft 11 inch
Weight 84 kg
Age 31 years
Chest 43-44 inch
Waist 32 inch
Biceps 14-15 inch

Also Read: Israel Adesanya Workout Routine and Diet Plan


Robert Whittaker Workout Routine

Robert Whittaker is one of the most incredible fighters you will see in the middleweight division. While many people might be sad that Robert Whittaker again lost to Israel Adesanya, it was indeed a great fight. Robert Whittaker gave his best and was very close to the victory. Now, all of that happens because of his fitness and health. So if you also want to know more about the Robert Whittaker workout and how he keeps himself in that shape, keep reading.

Our website has already covered his workouts and how Robert Whittaker trained. However, since people wanted to know if there is an update, can I give them a better workout on how Robert Whittaker trains during his camp. Well, I indeed can; I went to search for his routines and things that Robert Whittaker does to keep himself in that incredible shape. Luckily, this quick interview from GQ magazine got Robert Whittaker to show his circuits.

Later on, I also read that Robert Whittaker, during his training camp, would be doing various drills and circuit routines. It helps him get excellent mobility, agility, stamina, and flexibility. Besides that, Robert Whittaker also does many weight training workouts to get in shape, gain strength, and stay fit. Also, there is his MMA workout, which also gets done in circuits and drills. So there is a lot of work to get a body physique like Robert Whittaker.

Robert Whittaker workout includes:

Robert Whittaker Workout Routine

Robert Whittaker Workout Routine

Cardio/Circuit Training/Drills

Now, you can see the interview video. Then, Robert Whittaker himself shows what he does. Starting with a quick warm-up and then going towards a cardio-based circuit. Besides that, I would also add a few interval cardio training that you should try to get a fitness like Robert Whittaker.

  • 10-25 minutes of running at an 8-10kmph speed in incline level of 3-6
  • 10 minutes of interval rowing machine (1 minute at a moderate pace to 30 seconds sprints)
  • 10-15 minutes jump rope

After that, I would suggest doing various MMA drills consisting of sparring, boxing, grappling, footwork, submission, heavy pad workout, light pad workout, etc. I’m not that expert in the routines of MMA, so I would indeed suggest seeking an MMA trainer that can help you get a better understanding of the game.


Weight Training + Core

Now, for the weight training, I would be giving you four days of workout routine where you will be training two body parts every day, and then once the routine gets done, we will be doing a core routine. So let’s get started;

Sets: 3-4

Reps: 12-15


Chest and Triceps

  • Push-ups
  • Bench press
  • Dumbbell press to flyes
  • Cable flyes
  • Triceps pushdowns
  • Triceps skull crusher
  • Triceps dips


Back and Biceps

  • Pull-ups
  • Cable rows
  • Lat pulldowns
  • Barbell rows
  • Dumbbell curls
  • Rope biceps curls
  • Hammer curls


Shoulder and Delts

  • Dumbbell shoulder press
  • Dumbbell lateral raises
  • Front raise
  • Cable upright rows
  • Shoulder shrugs
  • Bent-over dumbbell lateral raises
  • Delt flyes


Lower body 1

  • Warm-up (deadlifts)
  • Deadlifts to dumbbell sumo squats
  • Hack squats to walking lunges
  • Stiff leg deadlift to squat variation
  • Leg extension to curls


Core (after every workout)

  • Weight bench crunches
  • Cross crunches
  • Hanging leg raises
  • V-ups
  • Hip lifts
  • Plank hold

That’s all for the Robert Whittaker workout routine.

Also Read: Marvin Vettori Workout Routine and Diet Plan


Robert Whittaker Diet Plan

I found that Robert Whittaker follows an 80/20 diet in the Robert Whittaker diet. So Robert Whittaker primarily focuses on eating healthy and clean, but there are days when he will eat his favorite foods. Robert Whittaker also stated that his wife usually does the cooking, so she makes sure that he gets lots of healthy fats, carbs, and protein in his diet.

Robert Whittaker also avoids eating sugar and junk foods. While he keeps it in moderation regularly, before the fight, Robert Whittaker goes straight clean eating and eats nothing wrong. He would be eating all white meats, rice, salad, lots of veggies, etc. After reading all of this, I can give you a diet that will help you get a body like Robert Whittaker.

Robert Whittaker diet includes:

Robert Whittaker Diet Plan

Robert Whittaker Diet Plan

Is Robert Whittaker a Vegan?

No, Robert Whittaker is not a Vegan.



  • Eggs
  • Avocado toast
  • Oatmeal with some fruits and walnuts



  • Protein smoothie



  • Chicken breast
  • Veggies
  • Rice
  • Salad


Evening Snacks

  • Turkey sandwich (whole grain bread)



  • Fish
  • Veggies
  • Rice
  • Salad

That’s all for the Robert Whittaker diet plan.

Also Read: Alexander Volkanovski Workout and Diet Plan

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