Georges St-Pierre Workout Routine & Diet Plan

George St-Pierre was born on May 19, 1981 in Saint-Isadora, Quebec, Canada. Also known as GSP and Rush, he is the current Welterweight Champion of the UFC and a famous mixed martial artist.




At the age of seven George St.-Pierre started learning Kyokushin Karate from his father and later on from a master to defend himself from a school bully. He also learned boxing and Brazilian jiu-jitsu, Muay Thai and soon become a pro at mixed martial arts. St-Pierre has been ranked as no. 1 Welterweight Champion for several years. In the years 2008, 2009, 2010 he was named as the best Canadian Athlete of the year. Let’s checkout Georges St-Pierre’s workout routine and diet plan.



Georges St-Pierre Physical Stats

Georges St-Pierre Height: 5’10”

Georges St-Pierre Weight: 170 lbs


Georges St-Pierre Diet Plan

Before and after workout he drinks a glass of whey protein mixed in water.

His breakfast includes 3 scrambled eggs with spinach and some slices of lean turkey

For mid morning snack he drinks a glass of protein shake with handful of sunflower seeds and almonds

He eats some turkey meatballs with green sauce like asparagus and half sweet potato in lunch

He snacks on some turkey jerky with peanut butter and some sunflower seeds in evening

For dinner he usually prefers white fish with shredded and steamed cabbage.

He loves having dessert after dinner and has a smoothie prepared with blending acai juice, carrot juice, whey protein, almonds, blackberries and half avocado.

He cheats on his diet sometimes by gorging on French fries and pizzas once a week.

Georges St-Pierre Workout Routine


 
Georges St-Pierre’s workout routine basically concentrates on three different phases: Strength, fat loss and power.  Here is his weekly workout routine

Monday and Friday- Legs

20 sec on 10 sec off tabata on rowing machine of 8 reps

3 sets of dead lifts of 8-12 of reps

3 sets of stiff leg dead lifts of 5 reps

3 sets of cleans of 5 reps

3 sets of front squat of 5 reps

3 sets of push press of 1 rep

3 sets of squats 5 reps

3 sets of single leg bodyweight squats with each leg to failure


3 sets of jumping lunges with holding dumbbells or wearing weight chest to failure

3 sets of jump squats with holding dumbbells or wearing weight chest to failure

3 sets of bodyweight standing calves with holding dumbbells or wearing weight chest to failure

Tuesday and Saturday- Upper body pulls and Abs

20 sec on 10 sec off tabata on rowing machine of 8 reps

4 sets of high pull of 10-12 reps

3 sets of pull ups with overhand grip to failure

3 sets of Medicine ball slams to failure

3 sets of TRX inverted lateral rows with overhand grip or smith machine with legs elevated to failure

3 sets of single arm dumbbell row of 8-12 reps

3 sets of bicep curls of 8-12 reps

3 sets of barbell twists to failure

3 sets of lying leg raises for 30 seconds + 20 seconds rest

3 sets of “stir the pot” to failure

Wednesday and Sunday- Upper body presses

20 sec on 10 sec off tabata on rowing machine of 8 reps

4 sets of standing push press of 10-12 reps

1 set of standing push press of 5-8 reps

3 sets of dumbbell chest press

3 sets of standing lateral shoulder flyes to drop

3 sets of triceps extension to drop

3 sets of pushups to failure

3 sets of front dips to failure

3 sets of rear triceps dips to failure

3 sets of upside-down handstand pushups on wall to failure

3 sets of pushups to failure

3 sets of front dips to failure

3 sets of rear triceps dips to failure

Thursday

Rest and recovery

Georges St-Pierre Workout Tips


 

Do standing push press relatively heavy so that you reach failure at approximately 5-8 reps.

When doing Bodyweight Squats, Lunges, Jump Squats and Standing Calves add a weighted vest or hold dumbbells to increase resistance on your body. Do all of these and, then take off the vest or drop the dumbbells and repeat the cycle again.

Make sure to get full recovery and get lots of sleep.

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