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You dont need to step into the Octagon to learn the explosive weight-training secrets used by UFC champion

Georges St-Pierre.

georges st-pierres kick-ass Workout


Learn the training secrets that helped build the most famous six-pack in sports
By Erik Owings Photograph by Randi Berez

The Ultimate Fighters Workout


Gym rats often debate the ideal number of workouts a week it takes to build muscle and look like someone who lifts. You can find good arguments for any number from three to six. But two workouts a week? Youd be laughed out of the weight roomunless you happened to be the toughest guy in the place, which UFC champion Georges St-Pierre most definitely is. He built his famously chiseled physique with just two weight workouts every 7 days. I know, because Im one of his trainers. Our plan allowed St-Pierre to increase his strength and explosive power and pack on muscle without adding any fat. Fair warning: This workout is not for the weak-willed. It combines Olympic movements with body-weight exercises, cranking up your metabolism to slam whatever fat you have to the canvas.
the program
Perform this total-body workout twice a week. The workout is separated into three phases: power, strength, and fat loss. Using the directions below, make sure you finish all the exercises in each phase before moving on to the next one.

the hardbody plan


Power phase

build the look of a champion with georges st-pierres workout routine

Do the exercises in the order shown, completing the prescribed number of sets of each exercise before moving on to the next. Rest 2 minutes between each set.

1 Dumbbell
clean
Grab a pair of dumbbells, push your hips back, and flex your knees as shown. Pull the dumbbells up and catch them at shoulder height as you rise to a standing position; keep your knees slightly bent. Return to the start ing position. Do 1 set of 5 reps, and 1 set of 3 reps.

2 Dumbbell

push press

Stand holding a pair of dumbbells just outside your shoulders as shown. Dip your knees, and then push up with your legs as you press the dumbbells overhead. Lower the dumbbells back to the starting position. Do 1 set of 5 reps, and 1 set of 3 reps.

Dumbbell clean and press

Hold a pair of dumbbells below your knees as shown. Pull the dumb bells up and catch them at shoulder height. Then press them overhead, keeping your knees slightly bent. Return to the starting position. Perform 3 sets of 3 reps.

Strength Phase

Perform the exercises in succession as a circuit, resting 30 to 60 seconds between each. Do 3 reps of every exercise, and complete a total of 3 circuits.

1 Getup

Lie faceup with your right leg bent and your left leg flat on the floor. Holding a dumbbell, raise your right arm straight overhead. Roll onto your left side and prop yourself up. Then raise your hips, squeeze your glutes, and straighten your left arm. Pause, and slide your left leg behind your body as shown. From the kneeling position, stand up while keeping the dumbbell above you at all times. Once youre standing, step back with your left leg and perform the movement in reverse to return to the starting position. Complete 3 reps, switch sides, and repeat.

Keep the weight elevated and your elbow locked at all times.

Use your abs to help raise your body while keeping one leg flat on the floor.

Your eyes should be on the dumbbell at all times.

2 Pullup

Hang at arms length from a chinup bar, using an overhand grip thats slightly wider than your shoulders. Pull your chest up to the bar and squeeze your shoulder blades together. Pause, and slowly lower your body to the starting position.

3 Swiss-ball

pushup with feet on bench


Assume a pushup position, but with your feet on a bench or step and your hands on a Swiss ball. Slowly lower your body until your chest nearly touches the ball. Pause, and push back up to the starting position.

4 Dumbbell

front squat

Hold a pair of dumbbells with your palms facing, upper arms perpendic ular to the floor, and one end of each dumbbell resting on the meatiest part of your shoulder. Push your hips back and lower your body into a squat, and push back up.

Fat-Loss Phase

Perform squat thrusts for 20 seconds, then rest 10 seconds. Thats 1 set. Complete a total of 8 sets.

1 Squat

Explosively jump as high as you can. Reset, and then repeat the exercise.

thrust

Stand with your feet hipwidth apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward to a pushup position. Perform a pushup, and then quickly reverse the movement and perform a jump as you stand up.

Drop into a squat and shift your weight onto your hands.

Your body should form a straight line from your ankles to your shoulders.

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