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Brian Ortega Workout Routine And Diet plan 2023

Brian Ortega

Brian Ortega was born on February 21, 1991, and was born in Los Angeles, California. He was brought up and supported in San Pedro, California. Brian refers to dual nationality as he is of Mexican descent and both of his parents are from Hermosillo, Sonora, Mexico. He began learning martial arts at a very young age when he was only 5 years old. He received his practice while at Al Martinez Muay Thai Kickboxing in Wilmington, CA. when he was 13, he began his training in Brazillian Jiu-Jitsu.

Brian is being titled “T-City” who is presently a coach on UFC 29 adjacent featherweight Alexander Volkanovski. He has gained the honor of the ‘Fight of the Night Award” four times and the title of “Performance of the Night” awards two times.

Brian Ortega Body Stats

Height5 ft 9 inches
Weight66 kg
Chest42 inches
Waist40 inches
Biceps17 inches
Hair ColorBrown
Eye ColorBlue
Body TypeAthletic
Shoe Size11 US

Brian Ortega Workout Routine

Brian Ortega is an unbelievable fighter in the UFC Featherweight class; for now, he’s victorious with 15 victories and one draw under his name. Many people want to know how Brian instructs his body and what his routine looks like to get him that unbelievable speed and strength while working out. Brian Ortega is doing a lot of exercises like MMA sparring training where he performs boxing, kickboxing, Brazillian Jiu-Jitsu, and wrestling movements. Then there are resistance, cardio, agility, and weight training routines to give him a great exercise routine.

Brian Ortega workout includes:

Session 1 (MMA and Agility Training )

Training time: Morning

In session 1, do workouts like stretching and then sparring unusual fighting styles like boxing, wrestling, Jiu-jitsu, and martial arts. It depends on what you are into while going out in the gym, So make sure that you prefer a friendly MMA gym where you can do all that to the most excellent of your ability.


You can also do a circuit with various agility drills and exercises. Try activity ladders, resistance runs, resistance jumps, resistance sprints, burpees, drills, agility runs, bear crawl, box jumps, etc. The routine only requires to be 30 minutes long and no more than that.

Session 2 (Cardio, Weight Training, and Core Workout)

Training Time: Evening

Training for 2-3 hours in this concourse, is called a C&C workout. That includes doing workouts, primarily working in your cardio and core.


In cardio, do HIIT training for 4 5 minutes, in which we will prepare running, hydro-row, and Air Bike for 15 minutes each with one minute of common speed and 30 seconds of the sprints.

Strength and Weight Training

Now, this method, does it four days a week, Brian Ortega’s workouts are more of altered mixed workouts focusing on mobility and strength.

Sets: 4-5

Reps: 8-12


  • Chain pull-ups
  • Kettlebell rows
  • Barbell rows
  • Deadlifts
  • Lat pulldowns
  • Cable flyes
  • Flat bench press
  • Incline bench press


  • Resistance squats
  • Leg press
  • Leg extension
  • Walking lunges
  • Calf raises
  • Standing calf raises
  • Chain smith front squats


  • Shrugs
  • Biceps curls
  • Hammer curls
  • Triceps pushdowns
  • Chain tricep dips
  • Lateral raises
  • Barbell shoulder press


  • Bulgarian squats
  • Dumbbell box jump squats
  • Elevated drop squats
  • Stiff leg deadlifts
  • Hamstring curls
  • Gluet thrusters
  • Hip abduction

This is all about the workout routine of Brian Ortega.

Brian Ortega Diet Plan

Brian Ortega diet plan includes :


  • Chicken sausage
  • Egg whites
  • Avocado toast


  • Protein smoothie


  • Roasted chicken breast
  • Veggies and salad
  • Rice

Post-workout meal

  • Salmon salad


  • Turkey breast
  • Veggies
  • Rice

This is all about the diet plan of Brian Ortega.


Brian Ortega is a trained UFC fighter fighting in the UFC Featherweight class. He’s identified for his incredible moves and powerful blows. Brian Ortega performs lots of workouts which helps him to get perfect body stats. His diet also includes good food that actually keeps him fit.