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Alexander Volkanovski Workout Routine And Diet Plan 2023

Alexander Volkanovski

Alexander Volkanovski is an Australia-based expert mixed martial artist who is currently signed to the UFC where he has achieved the title of UFC featherweight Champion. He remained AFC Featherweight Champion and placed at #4 in the UFC men’s proud for pound ranking. Alexander Volkanovski was born on September 29, 1988, in Warilla Australia to his family who belonged to mixed ethnicity.

Alexander Volkanovski started his desire for fighting as an amateur at middleweight. He participated in various MMA organizations in the Oceania region of Asia from 2012 to 2016 before signing his contract with UFC.

Alexander Volkanovski Body Stats

Height5 ft 6 inches
Weight66 kg
Chest Size44 inches
Biceps 17.5 inches
Shoe Size9 US
Waist Size40 inches
Hair ColorBrown
Eye ColorDark Brown
Body TypeAthletic

Also, read Conor McGregor’s Workout Routine & Diet Plan.

Alexander Volkanovski Workout Routine

He is an outstanding fighter and one of the greatest fighters in the whole UFC. Alexander Volkanovski does a lot of training to make sure he answers on his top.

Alexander Volkanovski workout includes:

MMA Workout

In session 1, do workouts like stretching and then fighting different fighting styles like boxing, kickboxing, Jiu-Jitsu, and martial arts. It depends on what you are into while operating out in a gym. So make sure you want a friendly MMA gym where you can do all of that to the most benefit of your ability.

Cardio, Core, and Agility

Do training for one hour and a half in this session, which is named a C and C workout. That contains doing workouts, primarily managing your cardio and core. however, add some agility training and method to get your stamina and work on your endurance. As all of this is necessary for a fighter, Alexander Volkanovski knows that pretty well.


In cardio, do HIIT exercise for about 45 minutes, in which we will do running, hydro, and Air Bike for 15 minutes of straight speed and 30 seconds of the sprint.


This workout will be a circuit method concentrating on your core muscles. We will be doing a quick 15-25 minutes to get the most suitable workout.

Circuits: 3

Exercise in each circuit: 8

Reps: 40 seconds

Rest time following the entire circuit: 2 minutes

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


You can also do a circuit routine with the related pattern as a core workout in agility training. For instance, try agility, resistance runs, resistance jumps, resistance sprints, burpees, drills agility runs. This routine only requires to be 15-30 minutes long and no more than that.

Strength and Weight Training

Now this assembly, do it for four days a week. Alexander does not do normal bodybuilder workouts; Alexander Volkanovski’s practices are more of modified mixed workouts focusing on explosiveness and depth.

Sets: 4-5

Reps: 8-12


  • Chain pull-ups
  • Weighted push-ups
  • Flat bench press
  • Lat pulldowns
  • Kettlebell rows
  • Deadlifts
  • Barbell rows


  • Resistance squats
  • Kettlebell squat to jump
  • Hack squats
  • Leg press
  • Leg extension
  • Walking lunges
  • Calf raises
  • Farmer walks
  • Standing calf raises


  • Battle ropes
  • Pike push-ups
  • Lateral raises
  • Shrugs
  • Biceps curls
  • Hammer curls
  • Triceps pushdowns
  • Chain triceps dips


  • Deep squats
  • Bulgarian squats
  • Hip abduction
  • Glute thrusters
  • Hamstring curls
  • Stiff leg deadlifts

Alexander Volkanovski Diet Plan

Alexander Volkanovski eats pretty well, particularly during his training camp. He eats super healthy and clean, but his foods have great taste.

Alexander Volkanovski diet includes:


  • Oatmeal blueberries including banana pancake
  • Eggs


  • Protein smoothie


  • Chicken
  • Rice
  • Salad

Second Lunch

  • Turkey breast
  • Veggies

Evening Snacks

  • Fruits and dry fruits salad


  • Salmon or chicken
  • Veggies
  • Rice

This is all about the diet plan of Alexander Volkanovski.


Alexander Volkanovski is a trained UFC fighter in the Featherweight class and the current UFC Featherweight champion. Alexander Volkanovski performs lots of workouts which helps him to be in a perfect body shape. His diet also incorporates healthy food that truly puts him fit. Most of his fans also do the same exercise which helps them to get a body shape as Alexander Volkanovski.