When it comes to building muscle, you might assume that marathon sessions in the gym are the key to getting a physique like that of Conor McGregor or Michael Bisping. In reality, though, preparing to go the distance (or at least looking like you could go the distance) may actually be a product of shorter workouts, not longer ones.

The best way to train yourself for the ring is to do a series of high-intensity workouts with heavy weights. Shorter periods of intense exercise will actually increase muscle mass more than doing longer exercises. Our workout program to get a fighter's physique was designed with this philosophy in mind.


Perform the rest of the exercises in order, with the exercises marked and A and B done as supersets. Remember to use the heaviest weight you can handle without overclocking your system.

For more fighter's workouts

Check out the best punching bag workout, the MMA lower-body power workout, and the ultimate fighting fat-loss workout program.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.