Connect with us

Workout Routines

Justin Gaethje Workout Routine




What is Justin Gaethje’s workout routine?

Justin Gaethje is an MMA fighter currently competing in the UFC’s lightweight division.

Gaethje is a former UFC interim lightweight champion and has been a top 5 ranked fighter in the division for a couple of years.

He’s known for being one of the most exciting modern-day UFC fighters, with a style based on rolling with the punches and firing back with powerful hooks and leg kicks. Gaethje’s leg kicks are considered to be the best in the business.

Justin Gaethje’s current professional MMA record stands at 23 wins and 4 losses, with 19 of those wins being by stoppage (KO/TKO), and 2 of the losses being due to submission.

Within this article, we’ll discuss Justin Gaethje’s workout routine, diet, and supplements. We’ve done thorough research on Justin’s workout and diet, with the help of the videos he uploads to his own YouTube channel through his “Road to Gold” series.


Current Stats 

Height:‎ 5’11” (1.80 m)
Weight: 155 pounds
Age: 34 years old
Birthday:  November 14, 1988
Accolades: Former UFC Interim Lightweight Champion, NCAA Division I All-American, Former WSOF Lightweight Champion


Workout Principles

Whilst Gaethje’s background is wrestling, the majority of his training revolves around technical striking practice, fight conditioning, and strength conditioning.

Mixed martial arts training involves drills in multiple disciplines for technique, conditioning, and cardio work to last 3-5 rounds 5 minutes long, and strength conditioning to improve power and muscular endurance.


Justin Gaethje’s Workout Routine

The good news is that Gaethje is very transparent with his training routines and diet during fight camps. He uploads regular videos to his YouTube channel during this time, so that’s where will be taking the information for this article.

Justin Gaethje is based in Denver, Colorado, and trains with coach Trevor Whitman at ONX Sports. Gaethje performs strength training at Landow Performance, and will occasionally also travel to other facilities for sparring or wrestling/BJJ practice.

His training schedule will obviously vary depending on what stage of a fight camp he’s in, and who he’s competing against, and the days may also change from time to time.

Here’s Justin Gaethje’s workout routine: 


Monday: Striking/Grappling/Lifting

Monday can often be the busiest day of the week for Gaethje, regularly including three separate workouts split across 10 AM, 1 PM, and 3 PM.

This day includes striking practice in the morning, followed by grappling practice and lifting in the afternoon.

Morning 10 AM: Striking

On Monday morning, Gaethje heads to ONX Sports to perform striking practice, which involves the following:

  • Cardio (Jump rope/Assault bike)
  • Shadowboxing warm-up
  • Pad work
  • Heavy bag striking

Afternoon 1 PM: Grappling

Gaethje occasionally visits facilities such as Easton Training Centre for grappling practice.

These sessions will typically include wrestling/Brazilian jiu-jitsu technique coaching, along with light sparring with grappling being the main focus.

Afternoon 3 PM: Strength Training

At 3 PM, Gaethje is performing strength training at Landow performance. This is typically his heaviest lifting day, and his workout appears to be circuit based; incorporating barbell squats, bench presses, and other exercises focusing on power, explosiveness, and abdominal strength.

  • Front squat
  • Stability ball plank
  • Medicine ball throws
  • Barbell bench press


Tuesday: Sparring

Tuesday is often reserved solely for sparring, and the number of rounds will differ depending on what stage of the camp they’re at.

Afternoon 1 PM: Sparring

On Friday at 1:30 in the afternoon, a sparring session at High Altitude Martial Arts takes place.


Wednesday: Striking/Lifting

Wednesday looks a lot like Monday, except without the additional 1 PM grappling practice.

The 10 AM striking sessions at ONX, and the 3 PM strength training sessions at Landow Performance remain.

Morning 10 AM: Striking

Another 10 AM session at ONX Sports with Trevor Whitman, this session typically includes:

  • Shadowboxing warm-up
  • Footwork drills
  • Pad work

Afternoon 3 PM: Strength Training

Gaethje always chooses the 3 PM time slot for strength training at Landow Performance, however, it looks like the mid-week session may be focused more on circuit training with heavy cardio as opposed to heavy lifting.

Some of the exercises performed on this day include:

  • Vertaclimber
  • Bike Cardio
  • Australian Pullups
  • Battle Ropes


Thursday: Wrestling

By the looks of it, Thursday is solely reserved for a 10 AM wrestling practice with coach Ben Cherrington.

Morning 10 AM: Wrestling Practice

On Thursday morning, Justin heads to wrestling practice at ONX Sports with his wrestling coach Ben Cherrington.

These sessions normally involve technique practice and drilling for takedowns, takedown defense, and ground positioning. 


Friday: Sparring

Friday involves another sparring session, however, this session may or may not take place depending on the specific week of the camp.

Afternoon 1:30 PM: Sparring

On Friday at 1:30 in the afternoon, a sparring session at High Altitude Martial Arts takes place.


Saturday: Striking

It’s a slightly later start on Saturday at 10:30 in the morning, and only one session at ONX Sports takes place on this day.

Morning 10:30 AM: Striking

According to coach Trevor Whitman, Saturdays are typically one of the lightest days of the week, and can involve the following:

  • Jump rope warm-up
  • Shadowboxing warm-up
  • Light kickboxing pad work
  • Assault bike cardio


Sunday: Rest

As far as we can tell, it looks like Justin Gaethje uses his Sundays to rest, recover, spend time with family, play Warzone, and “shoot some guns, son!”


Justin Gaethje’s Diet 

The success behind Justin Gaethje’s diet comes down to his personal chef Elizabeth Woodard.

Justin has said that the only day he has to fend for himself in the kitchen is Monday when Elizabeth isn’t there.

Bear in mind that fighters’ diets often change depending on whether they’re in a fight camp, and how much weight they need to cut as the fight gets closer.

Here is Justin Gaethje’s diet: 


1. Breakfast Smoothie

Justin is seen in one of his videos explaining his smoothie recipe for the day.

  • Frozen Blueberries
  • Blackberries
  • Banana
  • Oats
  • Supergreens
  • Protein
  • Baby Spinach


2. Lunch 

We’ve seen Gaethje eating Firehouse Sub sandwiches when his chef isn’t around, but that’s probably not what he’s eating regularly.


3. Dinner

The following is an example of one dinner meal prepared by Gaethje’s chef during fight camp: 

  • Seared Halibut
  • Cherry Tomatoes
  • Garlic Green Beans
  • Mashed Potatoes
  • Bone Broth


Which Supplements Does Justin Gaethje Take?

In the past, Justin Gaethje has partnered with supplement companies, such as Gains in Bulk. 

In fact, he actually worked with Gains in Bulk to release his own pre-workout “Highlight”, which can be purchased on their website.

Here’s what we think Justin Gaethje currently takes:

  • Pre-Workout
  • Creatine
  • Glutamine
  • EAAs
  • Protein Powder
  • Supergreens Powder



Gaethje is such an exciting MMA fighter to watch, and that’s why they call him “The Highlight”.

Here’s a summary of Justin Gaethje’s workout routine during a fight camp:

  • Striking Practice (3 times per week at 10 AM)
  • Wrestling Practice (Once per week)
  • Grappling Practice (Once per week)
  • Strength Lifting (Twice per week at 3 PM)
  • Sparring (1-2 times per week at 1 PM)

If you enjoyed this routine, check out our other MMA fighter workout routines:

What do you think about Justin Gaethje’s workout routine and diet? Leave a comment below. 

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.