Georges St-Pierre Total Body Workout

The Ultimate Fighter's Workout

Learn the training secrets that helped build the most famous six-pack in sports
By Erik Owings menshealth

The Hard-Body Plan

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? You'd be laughed out of the weight room—unless 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 I'm 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.

VIDEO: Jumpstart your metabolism

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.

Sculpt rock-hard abs in 5 steps

Power Phase
Do exercises 1-3 in the order shown. For exercise 1, complete 1 set of 5 reps, and 1 set of 3 reps before moving on to exercise 2. Do the same number of sets and reps for exercise 2, then move on to exercise 3 and complete 3 sets of 3 reps.


Strength Phase
Perform exercises 4-7 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.

Fat-Loss Phase
Perform exercise 8 (squat thrusts) for 20 seconds, then rest 10 seconds. That's 1 set. Complete a total of 8 sets.

The workout is only half the battle. Get six-pack eating tips from The Abs Diet for Men


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