T.J. Dillashaw Workout Routine and Diet Plan

By | July 24, 2021
T.J. Dillashaw Workout Routine and Diet Plan

T.J. Dillashaw Workout Routine and Diet Plan: T.J Dillashaw is a pro martial artist fighting in the UFC in the Bantamweight Division, where he was also holding the championship twice.

T.J is the guy indeed to be feared and known for his speed and eclectic style of fight. So if you also want the T.J. Dillashaw workout and the T.J. Dillashaw diet plan, then keep reading.

T.J. Dillashaw Workout Routine and Diet Plan

T.J. Dillashaw Workout Routine and Diet Plan

T.J. Dillashaw Body Stats

Height 5 ft 6 inch
Weight 61 kg
Age 35 years
Chest 42 inch
Waist 30 inch
Biceps 14 inch

Also Read: Jon Jones Workout Routine and Diet Plan


T.J. Dillashaw Workout Routine

T.J is a player that you need to be careful of while you talk about UFC; he is pretty old but still fights like a 20-year-old fighter full of energy. Not only does he fight like a 20-year-old if you see his body shape, but it also looks so incredible, like it has gotten built perfectly. So no wonder that many people want to learn about T.J.’s workout routine.

So now, coming to the question about which exercises T.J. does in his workout routine to keep himself fit and in shape? T.J. workouts are something you can find easily on T.J.’s Instagram accounts and get all the information you need. He doesn’t seem to hide any workout activity that he does and displays different types of workouts.

For example, this post where he is doing weight training, and then this video on his Instagram shows him sparring. So it’s a mixture of Martial Arts, Cardio, core, weight training, and sometimes strength training. T.J.’s coach also adds some stamina and endurance-building exercises if his opponent is more robust and if T.J. needs that in his workout routine.

So that’s why T.J.’s workouts are not similar all year round; he may do the same activities but changes the exercises inside those activities. So that’s why I will give you a brief description of what I think you should be following. We will be working out twice a day, four hours a day, and getting our workout five days a week.

T.J. Dillashaw workout Includes:

T.J. Dillashaw Workout Routine

T.J. Dillashaw Workout Routine


In the morning routine, we will be doing an entire gym routine that will contain working your weight training, cardio, and core workout. So let’s get started:



In the cardio, we will be doing a quick 20-30 minutes HIIT workout that will also be our warm-up of the day. We will start with some 10 minutes of Interval runs with moderate speed and then 30 seconds sprints.

Then you can do 10-20 minutes of speed ropes that will help your body gets lighter on your feet and get used to being on your toes. In this, you can do the same interval training with one minute of jump rope and 30 seconds of rest.


Weight Training

In weight training, we will do an entire workout that will contain training four days a week, as I don’t want to put lots of pressure on the body while we do other workouts.

Sets: 4

Reps: 15


  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns 
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs


  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift


  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks


  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Skater lunges
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension



Then, in the end, we will finish it with our core finisher circuit routine. It will be a quick circuit routine that will give you a great workout.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches
  • Resistance hanging leg raises
  • Side to side hanging resistance leg raises
  • Russian twist
  • Plank ball in and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch



In the evening routine, you will do four to five days of MMA workouts. It will contain sparring, pad workout, drills, bag workout, etc. I can’t tell you much about this routine, as this activity is something I don’t know about on that level where I can tell you the details. So you go to the nearby MMA gym and work out.

That’s all for the T.J. Dillashaw workout routine.

Also Read: Conor McGregor Workout Routine and Diet Plan


T.J. Dillashaw Diet Plan

T.J. told G.Q. in an interview with the Magazine that his diet contains eating three meals and three snacks a day. In which he avoids eating any junk, grains, and sugar.

So T.J. will be eating like a bodybuilder focusing on eating healthy, small, and nutritional meals. T.J. is most likely to eat bars or nuts in snacks, and yes, T.J. does take supplements.

T.J. Dillashaw diet includes:

T.J. Dillashaw Diet Plan

T.J. Dillashaw Diet Plan

Is T.J. Dillashaw a Vegan?

  1. No, T.J. is not a vegan.


  • Omelet
  • Broccoli
  • Spinach
  • Cheese
  • Ham
  • Cold-pressed juice



  • Nuts



  • Salads
  • Boiled egg
  • Chicken



  • Protein smoothie


Evening Snack

  • Protein bar



  • Salmon
  • Salad

That’s all for the T.J. Dillashaw diet plan.

Also Read: Marvin Vettori Workout Routine and Diet Plan

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