Conor McGregor Workout


Conor McGregor Workout

The workout we have come up with today to post is the Conor McGregor Workout! This one is inspired by the physique that Conor McGregor has built and maintained during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Conor McGregor Stats:

Height: 5’9
Weight: (approximate) 154 lbs
(Information retrieved from Wikipedia.)


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Conor McGregor Workout:

Training Volume:

5+ days per week


As I mentioned above, McGregor’s workout is extremely diverse and ever-changing. That being said, I will be building this routine with resources from all over Superhero Jacked to make it as diverse as we can. Keep in mind McGregor’s training is EXTREMELY high volume, and he admits himself to over-training (which takes a lot when you’re an athlete as his level), so we’re not going to want to come anywhere near that amount of volume while beginning to train like him.

Conor McGregor Workout: Sample Schedule

Monday: Calisthenics, Cardio and Core

Tuesday: Calisthenics Circuit and Endurance

Wednesday: Calisthenics, Cardio and Core

Thursday: Calisthenics Circuit and Endurance

Friday: Calisthenics, Cardio and Core

Saturday: Active Rest Day

Sunday: Rest Day

Conor McGregor Workout: Stretching and Flexibility
Dynamic Stretching and Flexibility Routine

Perform each of the following exercises for one minute.

  • Muay Thai Knees
  • Shoulder Rotations
  • Leg Swings
  • Hip Circles
  • Neck Bridge
Static Stretching

Hold each of the following stretches for 30 seconds.

  • Back Roll
  • Sit-Through Abdominal Stretch
  • Sit-Back Shoulder Stretch
  • Lying Leg Stretch
  • Seated Butterfly
Locomotion Conditioning
  • Duck Walk (decreases knee pain)
  • Horse Walk (develops hip and groin strength)
  • Lizard Walk (improves hip mobility and core control)
  • Ostrich Walk (increases posterior-chain flexibility)
Conor McGregor Workout: Calisthenics Training

For calisthenics we’re going to be utilizing a ton of different resources.

Thankfully I have put together a main source when everyone was stuck at home with no gym access, so we’ll start with that, but we also have other athletes training regimes (including Tyson) that we can throw in and utilize as well.

Conor McGregor Workout: Core Training

For McGregor’s Core Training we’re going to diversify it by swapping it each day.

Here are three routines to swap in and out of:

Core Training A:

Complete 3 Giant Sets:

  • 30 Hanging Leg Raises
  • 30 Seated In & Outs
  • 30 Second Hollow Hold
  • 60 Second Plank
Core Training B:

Complete 3 Giant Sets:

  • 30 Lying Leg Raises w/ Hip Thrust
  • 30 Sit Ups
  • 30 Superman Hold
  • 60 Second Plank
Core Training C:

Complete 3 Giant Sets:

  • 30 Hanging Knee Raises w/ Twist
  • 30 V-Ups
  • 30 Side Plank Each Side
  • 60 Second Plank
Conor McGregor Workout: Cardio and Endurance Training

We’re going to treat “endurance training” and “cardio training” differently for the schedule above.

For Cardio Training we’ll be utilizing a jump rope circuit.

Cardio Training:

Complete 5 Rounds

  • 30 Jump Ropes
  • 20 Air Squats
  • 30 Jump Ropes
  • 20 Plank Shoulder Taps
  • 30 Jump Ropes
  • 20 Plank to Push Ups
  • 30 Jump Ropes
  • 20 Sit Ups
Endurance Training

For endurance training we’ll be running.

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Conor McGregor Workout: Mixed Martial Arts Training

Last, but certainly not least, we have mixed martial arts resources for you.

These will not live up to Conor McGregor’s martial arts training, of course, but it is a good starting point and addition into this programming.

Become An Unorthodox Training Member Today:

The Unorthodox Training Fitness Program Membership is a simplified process that is easy to learn and adapt as part of your daily routine. Our new one-of-a-kind fitness program provides you with a simplified approach guides you with every step of your fitness journey so you can confidently achieve your fitness goals in less time! Get more training, tools, and resources to help guide you towards achieving your health and fitness goals!

The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Become An Unorthodox Training Member Today!