Rory Macdonald Workout Routine: Train like a Professional Fighter!

UFC and Bellator superstar Rory Macdonald jumped into an interview with Muscle and Fitness and shared some awesome information about his killer workout routine.

That means we get to add another awesome professional fighter to our Workout Database along with some other incredible professional athletes.

Right into the interview with M&F Macdonald states:

“I’ve been training hard during this entire quarantine,” MacDonald says. “I’ve used the layoff as a motivating factor to just get better and be ready for when that time comes.”

And from there M&F and Macdonald share a little bit about his garage gym (which he had prior to the pandemic).

Here’s what they have to share:

Prior to any pandemic, MacDonald had already maintained a club-quality garage gym, equipped with free weights, power rack, treadmill and a bike. He said he added a few odds and ends to make the gym complete. “I was just training from home by myself,” MacDonald says. “I made some little additions—I’d order off of Amazon and other places, but I had most of the stuff.”

Another thing that’s important to note before we jump into the actual routine is the fact that Macdonald did switch it up from his more typical old-school weightlifting.

He actually added in a lot of gymnastics work and improvement with his coordination in the process.

Here’s what he says regarding the swap:

“I started doing gymnastics just because I felt like it would be fun to try something new, but at the same time, it has also strengthened my muscles and improved my coordination.”

And the calisthenics and gymnastics work is exactly what we’ll be utilizing within the program that he shares.

Let me know what you think of it if you give it a run!

Rory Macdonald Workout Routine

Rory Macdonald Workout Routine (1)

Training Volume:

One Day of Training
(To Be Repeated and Varied w/ Other Training)

Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Rory Macdonald Workout

This workout is shared by M&F and Rory Macdonald.



Hamstring Stretch

Body-weight Squat: 30 reps

Pushup: 20 reps

Pullup:10 reps

Hip Mobility Drill

Dip: 10 reps

Plank: 60 sec.

Reverse Plank: 60 sec.

Five Sets Each Of:

Single-leg Pistol Squat: 10 reps

Inverted Row (w/rings): 6 reps

Deep Pushup (w/rings): 10 reps

Dips (w/rings): 5 reps

Hanging L-sit holds: 5 seconds:
superset with

Pullup (w/rings): 5 reps

Reverse Lunge: 6 reps

Heavy bag work

Three 5-minute rounds


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