Brian Ortega | Workout Routine and Diet Plan | Height and Weight

Brian Ortega’s Workout and Diet Routine: Brain Ortega is an MMA fighter who competes in the UFC featherweight division. He’s known for his amazing moves and devastating blows.

That is why he has never lost in the UFC. Brian inspires a lot of people and makes them wonder how he is so good at what he does. So, if you’re looking for the Brian Ortega workout routine and diet plan, keep reading.

Brian Ortega’s Diet Plan

Unfortunately, I don’t know much about his eating habits, but I did see a post like this one where he eats asparagus, elk, and quinoa. There was also another post about eating chicken, salad, and vegetables, so I’m sure we can come up with something.

I’m going to try to stick to a five-factor diet here, and we’ll make sure to include some protein in every meal. Please keep in mind that this is not Brian’s official diet, but rather one that I created for you to achieve a similar body shape to Brian’s.

Brian Ortega’s diet consists of the following foods:


  • Chicken sausage
  • Egg whites
  • Avocado toast


  • Protein smoothie (almond milk, banana, peanut butter, berries, and oats)


  • Roasted chicken breast
  • Veggies and salad
  • Rice

Post-workout Meal

  • Salmon salad


  • Turkey breast (once a week, you can have elk or yak steak)
  • Veggies
  • Rice

Body Measurements: Height and Weight

Height 5 ft 8 inch
Weight 66 kg
Age 30 years
Chest 42 inch
Waist 32 inch
Biceps 14 inch

Workout Routine of Brian Ortega

Brian is an incredible fighter in the UFC Featherweight division, where he is currently undefeated with 15 wins and one draw. Many people are curious about Brian’s workout routine and how he trains his body to achieve such incredible speed and strength. So, let’s take a look at it;

I found a video of all of his Instagram workouts, which saved me a lot of time; I double-checked to see if any of the videos were too old, but they are all new. So you can see Brian doing a variety of workouts, including MMA sparring training, in which he performs boxing, kickboxing, Brazilian Jiu-Jitsu, and wrestling moves. Then there are routines for resistance, cardio, agility, and weight training to give him a complete workout.

So I believe we can make it work; I’ll make it a routine and divide it into two training sessions that we’ll do five days a week. Alexander’s workout will be very similar. Each session can last anywhere from 2 to 3 hours, so be prepared to put a lot of effort into this routine because it will not be accessible. Also, take a break between sessions to recover, which you can do by getting a massage or taking an ice bath.

1st session (MMA & Agility Training)

Time of training: Morning

In the first session, we will do stretches and then spar in various fighting styles such as boxing, kickboxing, wrestling, Jiu-Jitsu, and martial arts. It all depends on what you’re looking for when you go to the gym. So make sure you find a welcoming MMA gym where you can do all of that to your full potential.


A circuit routine with mixed agility drills and exercises is also an option. Agility ladders, resistance runs, resistance jumps, resistance sprints, burpees, drills, agility runs, bear crawls, box jumps, and other exercises are examples. The routine should be no longer than 30 minutes in length.

2nd Session (Cardio, Weight Training, and Core Workout)

Evening time for training

This session, which I refer to as a C&C workout, will last about 2-3 hours. This entails working out, primarily to strengthen your cardio and core. However, I will incorporate weight training into this routine in order to improve our overall strength and muscle mass, which is crucial for a fighter.


In cardio, we’ll do 45 minutes of HIIT training, which will include 15 minutes of running, hydro-rowing, and air biking, with one minute of moderate speed and 30 seconds of sprinting.

Weightlifting and Strength Training

We’ll do this routine four times a week now. Brian’s workouts are modified mixed workouts that emphasize mobility and strength.

Sets: 4-5

Reps: 8-12


  • Chain pull-ups
  • Incline bench press
  • Flat bench press
  • Cable flyes
  • Lat pulldowns (wide grip & close grip)
  • Kettlebell rows
  • Barbell rows
  • Deadlifts


  • Resistance squat
  • Kettlebell squat to jump
  • Chain smith front squats
  • Leg press
  • Leg extension
  • Walking lunges
  • Calf raises
  • Standing calf raises


  • Battle ropes (5 sets till failure with 30 seconds rest in between each set)
  • Barbell shoulder press (front & back)
  • Lateral raises
  • Shrugs
  • Biceps curls
  • Hammer curls
  • Triceps pushdowns
  • Chain triceps dips


  • Bulgarian squats
  • Dumbbell box jump squats
  • Elevated drop squats
  • Balance squats
  • Stiff-leg deadlifts
  • Hamstring curls
  • Glute thrusters
  • Hip abduction


This is a circuit workout that focuses on your core muscles. To get the best workout, we’ll do a quick 15-25 minute routine.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches
  • Resistance hanging leg raises
  • Side-to-side hanging resistance leg raises
  • Russian twist with exercise ball
  • Plank ball in and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch

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