Georges St. Pierre’s Workout Routine & Diet Plan

Georges St-Pierre who is commonly known as GSP and Rush amongst his fans has made a name for himself in the world of mixed martial arts. His fighting prowess is simply unmatchable and his fitness levels have always been at their peak.

GSP is an accomplished martial artist and has learned numerous styles of fighting throughout his life including Kyokushin Karate, Muay Thai, Boxing, Brazilian jiu-jitsu, and even wrestling.

All this contributed to making him the no.1 Welterweight Champion for several years.  He has also been named the best Canadian Athlete of the Year 2008, 2009 and 2010.

Wouldn’t it be fascinating to know about the training program and diet plan of such an amazing MMA fighter? Surely it would be. Stay with us as we take you through Georges St. Pierre’s workout routine and diet plan. Let’s get started.

Georges St. Pierre's Workout Routine & Diet Plan
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Georges St-Pierre’s Workout Principles

Even though Georges St-Pierre has retired from the world of MMA, he is still in great shape and it seems he is going to maintain it all through his life. Training has always been a crucial part of Georges St. Pierre’s lifestyle and he seldom skips it. Once he had even claimed,

“My goal is to be the most efficient, quickest-thinking fighter. I aim to be flexible, open-minded and ready for any situation.”

Well, Georges St. Pierre’s workout plan has always been focused on training all the aspects of his physique. That’s how he became one of the best MMA fighters of all time.

During his glorious MMA career, his workout program consisted of weight training, cardio, endurance training, and fight-oriented training. The combination of all these training styles made him a fighting machine.

Georges St. Pierre's Workout
Georges St-Pierre in an Instagram Photo (Georges St-Pierre / Instagram)

Georges St. Pierre’s Workout Routine

Georges St. Pierre’s workout routine primarily focuses on promoting strength gains and fat loss. It also includes certain explosive movements that enable him to generate maximum power. Apart from that, he also incorporates sprinting and strength conditioning into his training program.

Georges St-Pierre trains like a fighter. And to serve that purpose well, he structures his exercise routine in a manner that primarily develops the muscles that are most needed in a fight.

For instance, you won’t find heavy bench pressing in his workout routine because that would serve him in the least of his interests. But exercises that can enable him to generate maximum power like squats, push-press, speed push-ups, etc. always have their place in his exercise routine.

When it comes to his fighting-oriented training sessions, GSP performs boxing, wrestling, jiu-jitsu, and Muay Thai. These four martial arts form the crux of his fighting style.

GSP believes that the effectiveness of one’s workout plan also depends a lot on training partners. Hence, he loves to train with professional fighters and experienced martial artists who are usually better than him. He has even stated,

“I always train with better wrestlers than me, better boxers than me, better jiu-jitsu guys than me.”

He claims that doing so enables him to upgrade his skills by challenging him to perform better. It also allows him to get trained in different fighting styles.

When GSP isn’t approaching a fight, he trains for 6-days a week. He includes a plethora of exercises in each of his training sessions that work towards keeping him fighting-fit throughout the year. Now let’s have a detailed overview of George St. Pierre’s workout split:-

Georges St. Pierre Workout Routine

Monday and Friday- Legs

  • Rowing machine 20 seconds on 10 seconds off- repeat 8 times
  • Deadlifts- 3 sets of (8-12) reps
  • Stiff-legged deadlifts- 3 sets of 5 reps
  • Power cleans- 3 sets of 5 reps
  • Front squats- 3 sets of 5 reps
  • Push press- 3 sets of 1 rep
  • Squats- 3 sets of 5 reps
  • Single leg bodyweight squats- 3 sets of AMRAP (each leg)
  • Jumping lunges (wearing a weighted vest or holding dumbbells)- 3 sets of AMRAP
  • Bodyweight standing calf raises (wearing a weighted vest or holding dumbbells)- 3 sets of AMRAP

Tuesday and Saturday- Upper body pulls and Abs

  • Rowing machine 20 seconds on 10 seconds off- repeat 8 times
  • High pulls- 4 sets of (10-12) reps
  • Pull-ups- 3 sets of AMRAP
  • Medicine Ball Slams- 3 sets of AMRAP
  • TRX inverted lateral rows with a pronated grip or smith machine with legs elevated- 3 sets of AMRAP
  • Single-Arm Dumbbell Rows- 3 sets of (8-12) reps
  • Bicep Curls- 3 sets of (8-12) reps
  • Barbell Twists- 3 sets of AMRAP
  • Lying leg raises- 3 sets for 30 seconds each followed by 30 seconds of rest
  • Stir the pot- 3 sets till failure

Wednesday and Sunday- Upper Body Presses

  • Rowing machine 20 seconds on 10 seconds off- repeat 8 times
  • Standing push press- 4 sets of (10-12) reps
  • Dumbbell chest press- 3 sets of (10-12) reps
  • Standing lateral shoulder flys- 3 sets to failure
  • Tricep Extensions- 3 sets to failure
  • Pushups- 1 set to failure
  • Front dips- 1 set to failure
  • Rear tricep dips- 1 set to failure
  • Handstand push-ups- 3 sets to failure
  • Pushups- 1 set to failure
  • Front dips- 1 set to failure
  • Rear tricep dips- 1 set to failure

Thursday- Rest and Recovery

The standing push press is one of the favorite exercises of Georges St. Pierre. Not only does it work on his shoulders but at the same time, it also contributes to his overall strength and muscle gains. The element of leg drive present in performing a push press facilitates the release of testosterone that keeps the body in an anabolic state. He performs them with a weight that is heavy enough to let him perform 5-8 reps on each set.

To get the most out of his workout routine, GSP ensures to get adequate sleep. He claims that sleeping allows his body to recover and recuperate well from his intense workouts. It also keeps his body in an optimal condition for his next training session.

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Georges St. Pierre’s Diet Plan

Georges St. Pierre's Diet Plan
Georges St-Pierre in an Instagram Photo (Georges St-Pierre / Instagram)

It is often said that the secret of how an athlete performs lies in his diet plan. And Georges St. Pierre is no different in this regard. To make sure his body performs optimally, he feeds it well by sticking to a nutritious diet plan.

To keep his body in fighting-fit condition round the year, GSP relies on clean eating and counting his macros. This allows him to maintain his weight at 185 lbs. However, during his fighting career, he used to drop that figure by 15 lbs in just 4 days before a fight. He did that by eliminating carbs and sodium from his diet plan and increasing the intake of leafy greens and proteins.

Georges St. Pierre’s diet plan has a high protein content which allows him to maintain his lean and muscular physique. As far as carbs are concerned, he keeps them medium-low. The fat component of his diet plan is kept at a bare minimum. Some of the most common food items in GSP’s nutrition plan are eggs, chicken, whole grains, vegetables, meats, berries, and leafy greens.

Georges St. Pierre’s meal plan comprises 5-6 meals. Let’s have a look at the food items that he eats in each of his meals:-


  • 3 scrambled eggs with spinach
  • Some slices of lean turkey

Mid-morning snack

  • Protein shake with a handful of almonds and sunflower seeds.


  • Turkey meatballs with asparagus
  • Half sweet potato

Evening snack

  • Turkey jerky with peanut butter and some sunflower seeds.


  • Whitefish with steamed and shredded cabbage

Just like most of us, GSP also likes to have his desserts post his dinner. But he ensures to make his desserts as nutritious as possible. His dessert has a smoothie that is prepared by blending acai juice, whey protein, carrot juice, almonds, half avocado, and blackberries.

GSP has always been disciplined about his eating habits. However, he goes on a cheat diet once a week. On his cheat days, he loves to gorge on pizzas and French fries. He also likes to have ice creams on his cheat days.

Georges St-Pierre suffers from ulcerative colitis. In order to deal with its symptoms, he recommends drinking water first thing in the morning.  He also drinks plenty of water throughout the day to keep his body hydrated.

Georges St-Pierre’s Supplements

Georges St. Pierre has always been cautious about his diet plan. Every single day, he makes sure that he is fulfilling his body’s nutritional requirements.

Apart from consuming plenty of food items, he also includes a few supplements in his diet plan.

Doing so enables him to keep his athletic prowess on point by feeding his body with all the essential nutrients.

Georges St. Pierre’s supplements stack include the following:-

  • Whey protein
  • Creatine
  • Multivitamins

Whey protein shakes aid him to fulfill his everyday protein intake. He prefers mixing his whey protein in water and consumes it before and after his training session.

The use of creatine boosts his exercise performance along with enhancing his strength levels.

Taking multivitamin pills fetches his body with nutrients like vitamin A, B12, C, D, E, calcium, iron, magnesium, and potassium. It also allows him to keep his overall health in check.

When it comes to using supplements, GSP prefers to keep things simple and basic instead of overloading his diet plan with numerous supplements.

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Final Words

So this brings us to the end of George St. Pierre’s workout routine and diet plan. Discipline happens to be the foundation of it.

We are sure that you must have got immensely inspired by it. But if you intend to follow it as it is, we would recommend you to not do so.

Being a competitive fighter, GSP has trained for numerous years and understands his body well. To follow his workout routine and diet plan, it would be beneficial for you to make slight modifications to them so that it caters to your training experience and fitness goals.

Taking the assistance of an experienced coach will also serve you pretty well in such matters.