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Beneil Dariush Workout Routine And Diet Plan 2023

Beneil Dariush

Beneil Dariush is an Iranian-born Assyrian-American professional mixed martial artist who fights in the lightweight division of the Ultimate Fighting Championship. Dariush was born Beneil Khobier Dariush on May 6, 1989, and was grew on a small farm in Iran until the age of nine when he transfers to the United States. Dariush laid soccer in high school and then started wrestling his senior year.

In January 2014, Dariush got his UFC debut on January 15, 2014, at UFC Fight Night 35. He was cataloged to face Jason High. However, high was forced out of the bout with appendicitis and was displaced by returning veteran Charlie Brenneman.

Beneil Dariush Body Stats

Height5 ft 10 inch
Weight72 kg
Chest Size42 inch
Waist size30 inch
Biceps Size15 inch

Beneil Dariush Workout Routine

Beneil likes to remain fit and work out regularly. He does have this workout routine that he follows through year-round. If you are considering anything like that, then yes, you are not wrong. Beneil lives up to his name and does give us a great fight majority of the time. That is why we all like the way he is fighting and winning these fights.

Beneil said that he loves to do different things, and he trains two times a day. His training includes exercises like MMA sparring, wrestling session, pad workout, weight training and conditioning, jiu-jitsu, etc. He is furthermore training in the same gym at Kings MMA, and he is still an identical person.

On Monday, Wednesday, Friday morning, Beneil concentrates on Kings MMA gym training lots of MMA  activities. Then on Tuesday and Thursday, Beneil concentrates on condition and weight training. then, later on, he will go for a wrestling session in the morning on Tuesday and Thursday. Also, Beneil seems not to work out for a longer duration, he stays straight because he does not want to perceive hurt.

We will focus on preparing a mixture of workouts two times a day and five days a week. The workout will be two to three hours, and we will have a nice break in between these routines. Also, there is the replacement period where Beneil will do certain things like Massage, foam rollers. His workout includes:

Morning Routine

In the morning routine, focus on preparing wrestling and other MMA moves; just like Beneil mentioned, focus on doing MMA training on Monday, Wednesday, and Friday. Then there is the wrestling part on Tuesday and Thursday with conditioning practice for about an hour or two. The contention part also goes for about an hour to two hours.

Evening Routine

In the evening routine, you need to concentrate more on conditioning and weight training. Have the regular upper body, lower body, and core workout on Monday, Wednesday, and Friday.

Then do a power workout on Tuesday and Thursday for better conditioning of your entire body. While working out, concentrate more on exercises like deadlifts, bench press, shoulder press, squats, leg press, etc. Also, keep this exercise duration to less than an hour.

This is all about the workout routine of Beneil Dariush.

Benenil Dariush Diet Plan

Beneil also discussed his nutrition and diet plan, which contains taking proteins, lots of fats, carbs, vitamins, etc. He does take compliments and stays away from any sugar products, period. So his diet plan includes:

  • Breakfast: protein smoothie made from protein powder, flax seeds, chia seeds, cacao, kale, and beets.
  • Lunch: Chicken or turkey, Rice, veggies, and salad.
  • Snack: Avocado or nuts
  • Dinner: Salmon, veggies, or salad

This is all about the diet plan of Beneil Dariush.


Beneil Dariush is a pro-MMA fighter recently fighting in the lightweight division in the UFC. He is most known for his fighting style and incredible fitness that he maintains. He does a lot of workouts which helps him to be in the perfect body stats. He also loves to do different training which he used to do two times a day.

He also follows the diet plan to remain strong as his diet includes healthy foods. He is such an inspiration to all of us as his workout routine is followed by lots of people.