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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.

Georges St-Pierre

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 Training

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

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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

Georges St-Pierre Body

  • 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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