All You Need to Know About UFC Star Derrick Lewis’ Workout Routine and Diet Plan

Published 07/26/2021, 3:50 PM EDT
Feb 19, 2017; Halifax, NS, Canada; Derrick Lewis (red gloves) reacts after defeating Travis Browne (not pictured) during UFC Fight Night at Scotiabank Centre. Mandatory Credit: Tom Szczerbowski-USA TODAY Sports


UFC heavyweight elite Derrick Lewis is a force to reckon with inside the division. The New Orleans native is a veteran inside the octagon and is amongst the most feared fighters in the entire UFC.

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He has picked up some impressive victories throughout his decade-long storied career. The only thing left in his resume is a heavyweight title.

But looking at the pace with which he is performing recently, it won’t be long before he would need to make space on his shoulders for the undisputed gold.

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If we look at his professional record, the American has the number of KO/TKO finishes in UFC. A record he shares with the veteran Vitor Belfort.

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So, how does ‘The Black Beast’ generate such power in his wrists? The answer lies in his workout and diet plans. Below, we will detail out what it takes to make this simple man from Louisiana a beast inside the octagon.

Derrick Lewis and his workout routine

Lewis is a completely different fighter compared to other fighters in his league with workouts. He is more of a natural talent than anything else. He puts less effort than others but gets the best results.

Other fighters train for over 4 hours a day, but Lewis has kept his schedule to two hours. You won’t see him getting a ripped body like Francis Ngannou or Ciryl Gane, but he looks ferocious enough.

In an interview with Muscle and Fitness, Lewis stated he doesn’t spar as it’s difficult to find fighters who he can trust are equal to his size. However, he added he does boxing and other necessary tricks with bags and his coach.

If we take a glance at his Instagram posts, he has uploaded videos of his workout regime. We can see him running at very moderate speeds, and he also does some bodyweight exercises with the help of a slate in the gym. He also has uploaded some boxing exercises.

He also stated in the interview that he does 5 rounds of pad work along with 15 minutes of Stairmaster and ends up hitting the treadmill for 15 minutes.

So, if anyone wants to get a body like him, they can train for an hour two times a day for six days a week. You can start with MMA training in the morning where you can do things like pad work, spar, and other things trainers tell you to do.

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In the evening, one can focus on 30 minutes of weight training that includes exercises like dealings, snatch, tire flip, hammer slam, clean and jerk, squats, explosive squats, etc.

Let us look at some of his workout regimes (via fitnessreaper).

Monday and Wednesday Workout Routine

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  • Neck exercises of 6-10 reps, 1 set
  • Standing shoulder shrug of 6-10 reps, 1 set
  • Incline press of 6-8 reps, 3 sets
  • Incline flat bench press of 8-10 reps, 3 sets
  • Close grip pull up of 8-10 reps, 1 set
  • Machine pullover of 6-10 reps, 1 set
  • Dumbbell lateral raise of 6-10 reps, 2 sets
  • Dumbbell front raise of 6-10 reps, 2 sets
  • Seated cable row of 6-10 reps, 1 set
  • Seated cable scapular retraction of 6-10 reps, 1 set
  • Machine chest press of 6-10 reps, 1 set
  • Incline machine chest press of 10 reps, 1 set
  • Lat pull-down of 6-10 reps, 1 set
  • Machine overhead press of 6-10 reps, 1 set
  • Machine row of 6-10 reps, 1 set
  • External rotation of 6-10 reps, 1 set
  • Machine reverse fly of 8-10 reps, 1 set
  • Internal rotation of 6-8 reps, 1 set
  • Triceps press down of 6-8 reps, 1 set
  • Cable curls of 3-4 reps, 2 sets
  • Hand grippe of 3-4 reps, 2 sets
  • Wrist flexion of 6-10 reps, 1 set
  • Wrist extension of 6-8 reps, 1 set

Tuesday and Thursday Workout Routine

  • Dead-lift of 6-8 reps, 2 sets
  • Squats of 6-8 reps, 2 sets
  • Romanian deadlift of 6 reps, 2 sets
  • Glute-ham raise of 6-10 reps, 2 sets
  • Leg press of 6-8 reps, 2 sets
  • Leg curl of 6-10 reps, 1 set
  • One leg press of 6-8 reps, 1 set
  • Dumbbell step-up of 3-4 reps, 2 sets
  • Lunges of 6-8 reps, 2 sets
  • Leg curl on an exercise ball of 4-8 reps, 1 set
  • One leg hip extension of 6-10 reps, 1 set
  • The bridge on an exercise ball of 8 reps, 1 set
  • Hip abduction of 6 reps, 1 set
  • Standing calf raise of 6 reps, 1 set
  • Reverse crunches of 8 reps, 2 sets
  • Cable side bend of 8-10 reps, 2 sets

Friday and Saturday Lewis Workout Routine

  • Cardio exercises like running, sports, playing, etc

Derrick Lewis diet plan

In the interview, ‘The Black beast’ also detailed the diet he was taking. The diet comprised a high protein diet with carbs and fibers.

Lewis focuses on consuming lots of water and doesn’t drink juice or soda at all. His main diet revolves around foods like chicken breast, rice, grains, smoothies, etc (via health yogi)

LAS VEGAS, NEVADA – FEBRUARY 19: Derrick Lewis poses on the scale during the UFC weigh-in at UFC APEX on February 19, 2021 in Las Vegas, Nevada. (Photo by Chris Unger/Zuffa LLC)

However, Lewis has burgers and other stuff when there is no upcoming fight. According to the source, Lewis’ diet includes:

Breakfast

  • Chicken sausage
  • Eggs
  • Toast

Snack

  • Protein smoothie

Lunch

  • Chicken breast
  • Rice
  • Veggies

Evening Snack

  • Grains

Dinner

  • Steak or turkey
  • Rice
  • Veggies

A brief look at his diet and workout plan will give a clear picture of how much he works on himself. He just needs to push more to achieve his dream of becoming UFC heavyweight champion.

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Akshyay Srichandan Mahapatra

552 articles

Akshyay Mahapatra is a UFC author for EssentiallySports. He wished to combine his passion for the UFC (that he has been following since 2008) as well as his love for writing. This motivated him to enter the world of combat sports journalism.

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