Last updated on June 1st, 2022 at 07:15 pm
UFC and Bellator superstar Rory Macdonald jumped into an interview with Muscle and Fitness and shared some awesome information about his killer workout routine.
That means we get to add another awesome professional fighter to our Workout Database along with some other incredible professional athletes.
Right into the interview with M&F Macdonald states:
“I’ve been training hard during this entire quarantine,” MacDonald says. “I’ve used the layoff as a motivating factor to just get better and be ready for when that time comes.”
And from there M&F and Macdonald share a little bit about his garage gym (which he had prior to the pandemic).
Here’s what they have to share:
Prior to any pandemic, MacDonald had already maintained a club-quality garage gym, equipped with free weights, power rack, treadmill and a bike. He said he added a few odds and ends to make the gym complete. “I was just training from home by myself,” MacDonald says. “I made some little additions—I’d order off of Amazon and other places, but I had most of the stuff.”
Another thing that’s important to note before we jump into the actual routine is the fact that Macdonald did switch it up from his more typical old-school weightlifting.
He actually added in a lot of gymnastics work and improvement with his coordination in the process.
Here’s what he says regarding the swap:
“I started doing gymnastics just because I felt like it would be fun to try something new, but at the same time, it has also strengthened my muscles and improved my coordination.”
And the calisthenics and gymnastics work is exactly what we’ll be utilizing within the program that he shares.
Let me know what you think of it if you give it a run!
Rory Macdonald Workout Routine
Training Volume:
One Day of Training
(To Be Repeated and Varied w/ Other Training)
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Rory Macdonald Workout
This workout is shared by M&F and Rory Macdonald.
RORY MACDONALD WORKOUT:
WARMUP
Hamstring Stretch
Body-weight Squat: 30 reps
Pushup: 20 reps
Pullup:10 reps
Hip Mobility Drill
Dip: 10 reps
Plank: 60 sec.
Reverse Plank: 60 sec.
Five Sets Each Of:
Single-leg Pistol Squat: 10 reps
Inverted Row (w/rings): 6 reps
Deep Pushup (w/rings): 10 reps
Dips (w/rings): 5 reps
Hanging L-sit holds: 5 seconds:
superset with
Pullup (w/rings): 5 reps
Reverse Lunge: 6 reps
Heavy bag work
Three 5-minute rounds
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