Max Holloway | Workout Routine and Diet Plan | Height, Weight, Body Measurements

Who is Max Holloway?

Workout and Diet Plan for Max Holloway: Max Holloway is an American mixed martial artist who competes in the UFC featherweight division. In 2017, Max Holloway also held the featherweight title.

Max Holloway is noted for his quickness, fighting skills, and agility, all of which are the result of years of rigorous training. So, if you’re looking for the Max Holloway workout and diet plan, stay reading.

Max Holloway’s Diet Plan

Max Holloway’s diet is constantly changing, and he explains why to GQ magazine. There, Max Holloway discusses how it frequently affects the type of training he will receive. If Holloway is training harder than usual, he will eat more carbs before his workout.

It will be a more protein-based supper if he has a less strenuous workout session. Max Holloway also adds that on the first day, he enjoys eating protein pancakes. Max also highlights the rest of the meals, which typically feature two protein and carb options that he mixes up based on his day.

Max Holloway eats the following foods:


  • Egg whites scrambled
  • Avocado
  • Turkey breast or oatmeal


  • Protein shake


  • Fish or 90% lean steak
  • Potatoes


  • Fish, chicken, or 90% lean steak
  • Veggies
  • Salad

Body Measurements: Height and Weight

Height 5 ft 10-11 inch
Weight 66 kg
Age 30 years
Chest 42 inch
Waist  30 inch
Hips 13-14 inch

Workout Routine of Max Holloway

Max Holloway is a UFC fighter who is recognized for his ring agility and quickness. Starting in 2017, the champion fought in the featherweight division. Max Holloway is unquestionably not a novice in the ring; he has been fighting for over a decade and has seen and trained extensively. Continue reading if you want to learn the secret to his incredible athleticism and conditioning.

I’ll be discussing what Holloway does to keep fit and athletic in his daily routine. When it comes to battling, Max Holloway puts forth a lot of effort. Strength training, body conditioning, aerobic workouts, MMA training, endurance exercises, and stability are all examples of this. So, in essence, it’s the same foundations that most fighters employ in their training.

Max Holloway, on the other hand, included Jiu-Jitsu in his routine. This aids him in both his MMA battles and his fitness regimens. If you want to train like Max, you’ll need to focus on increasing your endurance movement speed, doing a lot of Med Ball workouts, boxing, jiu-jitsu, and other exercises. Also, only work out five days a week, as your body will need a lot of recovery after such a strenuous workout. As a result, the workout routine will include the following:

  • Workout 1: One-hour workout with med ball rotation, box jumps, and other core and hips-focused drills.
  • Workout 2: Agility, lateral movement, linear movement, reflexes, and other drills
  • Workout 3: Strengthening and conditioning with a variety of total-body workouts concentrating on power, core, endurance, and body toning.
  • Session 4: MMA workout that included sparring, heavy bag training, boxing, and other activities.

While I cannot provide much information about another routine, I can provide you with a decent workout that you may incorporate into your strength and conditioning routine to improve your fitness.

Max Holloway’s workout comprises the following:

Dynamic warm-up

Sets: 3

Reps: 45 second

  • Bear claws
  • High knees
  • Arm circles
  • Air squats

Cardio HIIT

Rounds: 5

Rest between each exercise: 15 seconds

  • 200-meter sprint
  • 45 seconds air bike
  • 30 seconds battle rope
  • 30 seconds jump rope


Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Spartan makers
  • Burpee push-up jump
  • 8-min EMOM barbell complex
    • Power cleans
    • Front squats
    • Push press
    • Snatch

Tuesday & Friday 

Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Dumbbell curls
  • Squats to press-ups
  • Cable pulls
  • Curls to shoulder press
  • Kettlebell swings


Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Muscle activation SMR with a foam roller (Do it for 5 minutes and target as many muscles as you can)
  • HIIT routine (45 seconds on 15 seconds off for five sets)
    • Glute bridge (with barbell)
    • Lateral leg swing
    • Arm swings
    • Lunge with a twist (weight plate)


Rounds: 5

Reps: 5-7

Rest time: 1 minute

  • Med ball Rotational throw
  • Med ball overhead throw
  • Med ball slams
  • Landmine push press
  • Rack pulls
  • Barbell good morning

Core workout (after every MMA routine)

Sets: 4

  • Crunches x 20
  • Cross crunches x 20
  • Leg raises x 15
  • Russian twist x 20
  • Side plank x 40 seconds
  • Plank hold x till failure

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