Alex “Poatan” Pereira is a two-time UFC champion in the Middleweight and Light Heavyweight divisions. Furthermore, Alex Pereira’s success comes from a specific UFC workout blueprint. First, his training combines strength conditioning, endurance, and striking drills. These elements help him build a powerful, precise, and explosive body. As a result, Pereira stands out as one of the fiercest strikers in UFC history.
Moreover, strength and conditioning are the foundation of Pereira’s regimen. His workout focuses on building power and resilience. Through weight training, he strengthens his muscles for greater impact in the octagon. At the same time, striking drills improve his knockout ability. These drills target his punches, kicks, and footwork. Consistency in practice is key to his lethal performance.
In addition, endurance plays a vital role in Pereira’s success. Cardio training keeps him sharp for all five rounds. He includes high-intensity interval training (HIIT) and long-distance running. Sparring sessions also help him build stamina and mental toughness. With this, Pereira can maintain a fast pace and pressure opponents throughout the fight.
Ultimately, anyone can adopt aspects of Pereira’s workout blueprint. His training focuses on strength, precision, and endurance. By following his routine, you can build a strong, lean physique. Whether you’re new to training or an experienced athlete, his methods can elevate your fitness journey.
Statistics & Career:
- Full Name: Alex Pereira
- Weight: 93 kg (205 lbs)
- Height: 193 cm (6’4″)
- Date of Birth: 07/07/1987
- Profession: MMA & Kickboxing
- Era: 2010s, 2020s
- Nationality: Brazilian
View this post on Instagram
Alex Pereira’s UFC Workout Blueprint
Alex Pereira, a Brazilian fighter, competes in the UFC’s Light Heavyweight division. He grew up in a favela in Brazil, where he dropped out of middle school. To make ends meet, he worked as a bricklayer’s assistant and at a tire shop. Eventually, however, Pereira developed an alcohol addiction. In 2009, he decided to change his life. Therefore, he began training in kickboxing, replacing his old habits with discipline and focus.
Pereira’s amateur boxing career was impressive. He fought 28 matches, winning 25 by knockout. Notably, his left hook became his signature move. On one occasion, he knocked an opponent out of the ring. This caught the attention of prominent fighters like Ryan Garcia. As a result, Garcia reached out, eager to train alongside him.
In 2012, Pereira transitioned to kickboxing. Soon after, he claimed his first middleweight title. Over the next few years, he won several prestigious championships, including the WAKO Pro Pan American title and the Glory 14 Middleweight Contender Tournament. Furthermore, he defended his WGP Kickboxing 25 title with a second-round knockout. By 2016, he captured the Glory Middleweight title, which he defended multiple times before making the move to MMA.
Pereira’s MMA debut came in 2018, but he lost by submission. However, his UFC debut in 2021 against Andreas Michailidis was a breakthrough moment. He won by technical knockout in round two, earning a Performance of the Night award. The following year, he defeated Bruno Silva by unanimous decision. In 2022, he defeated Israel Adesanya for the UFC Middleweight Championship by technical knockout in the fifth round. In 2023, Pereira moved to the Light Heavyweight division, claiming the title with a victory over Jiri Prochazka. This made him the ninth fighter in UFC history to hold two belts.
View this post on Instagram
Alex Pereira’s UFC Workout Routine
Alex Pereira’s workout regimen is intense, combining cardio, strength training, and grappling. He trains twice a day, six days a week, with Sundays reserved for rest and recovery. His weekly schedule prioritizes weight training on Mondays, Wednesdays, and Fridays, while he focuses on cardio workouts on Tuesdays and Thursdays.
Warm-Up
Before each training session, Pereira performs warm-up exercises to activate his muscles and prepare for more intense movements. His warm-up routine includes:
- Mountain Climbers
- Leg Stretches
- Resistance Band Arm Extensions
- Shadow Boxing
Cardio
Pereira’s cardio sessions are intense, focusing on endurance and conditioning. He uses High-Intensity Interval Training (HIIT), rowing, plyometrics, running, and sprints. Additionally, he varies his cardio by including road walks, cycling, and swimming, which helps him stay engaged and avoid hitting a plateau.
| Exercises | Sets | Reps |
|---|---|---|
| Assault Bike Sprints | 5 | 100 meters |
| Skipping Rope | 3 | 3 minutes |
| Ladder Drills | 4 | 3 minutes |
| Sled Pushes | 4 | 2-3 minutes |
Weightlifting
Pereira’s strength training focuses on power and explosive strength, not just muscle growth. He targets multiple muscle groups using compound movements. Emphasizing functional movements with high repetitions, he works to build endurance and knockout power, particularly in his core and legs, which form the foundation of his explosive movements.
| Exercises | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 6 |
| Planks | 3 | 1 minute |
| Kettlebell Swings | 4 | 12 |
| Russian Twists | 4 | 15 each side |
| Trap Bar Deadlifts | 4 | 6 |
| Medicine Ball Slams | 4 | 10 |
| Dumbbell Bench Press | 4 | 10 |
| Incline Bench Press | 4 | 10 |
Reflex Drills
Pereira also incorporates reflex drills to sharpen his reaction time and mind-body coordination. These drills help him stay agile in the ring and quickly counter his opponents’ strikes. His reflex drills include:
- Tennis Ball Throw and Catch
- Plyometric Jumps
- Footwork Drills
- Sprawl Burpees
Diet
Pereira’s diet consists mainly of high-protein foods, moderate carbohydrates, and healthy fats. He avoids processed sugars and alcohol, focusing on clean, nutrient-dense meals. His typical foods include bacon, eggs, coffee, chicken, fish, fruits, and vegetables, all helping fuel his intense training.
For more workout routines, follow Colosseum Strength on Instagram, Facebook, and Twitter!
View this post on Instagram
References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
Exclusive Bodybuilding Content At Colosseum Strength
- Chris Bumstead to Make Men’s Open Bodybuilding Debut at 2024 Prague Pro
- 2024 Musclecontest Philippines Pro Men’s Physique Show Official Results
- Mike Van Wyck Officially Charged with Assault After Confrontation with Jeff Nippard
- Jeff Nippard Allegedly Assaulted by Mike Van Wyck at Gym After Reaction Video
- Deadlifting Basics: Technique, Benefits, and Top Variations
- 2024 Chattanooga Night of Champions Pro Fitness Division Show Official Results
- Johanna Perez – Prominent Panamanian Bodybuilding Influencer Died at 35
- 2024 Musclecontest Vietnam Pro Bikini Division Show Official Results
- Arnold Schwarzenegger’s Son Joe Baena Shows Off Physique Update
- 2024 Invictus Pro Bodybuilding Show Official Results
- 2024 Klash Series All-South Championships Pro Women’s Physique Show Official Results
- 2024 Moe’s Muscles Pro Bodybuilding Show Official Results
- 2024 World of Monsterzym Pro Bodybuilding Show Official Results
- 2024 Romania Muscle Fest Pro Official Results
- 2024 EVLS Prague Pro Official Results
- 2024 Iron Games Pro Bikini Division Show Official Results
- 2024 Texas State Pro Official Results
- 2024 Bogota Classic Pro Bodybuilding Show Official Results
- 2024 Atlantic Coast Pro Official Results
- 2024 Shawn Ray Hawaiian Classic Pro Official Results
- 2024 China DMS Changsha Pro Official Results
Continue
- Jose Mateus Correia Silva – 28 years old Bodybuilder Died During Gym Session in Brazil
- 2024 KC Bikini Pro Championships Official Results
- 2024 Luciana Cruz de Fora Pro Women’s Physique Official Results
- 2024 Musclecontest Nacional Pro Official Results
- 2024 Battle of the Bay Pro Bikini Official Results
- 2024 Musclecontest Austria Pro Classic Physique Show Official Results
- 2024 Huanji China Pro Bodybuilding Show Official Results
- 2024 Ronnie Coleman Sur Pro Cup Show Official Results
- 2024 Taiwan Pro Finale Official Results
- 2024 Sheru Classic Mumbai Pro Official Results
- Missy Truscott To Switch from Fitness to Figure Division in 2025
- Jay Cutler Mentors Mike Sommerfeld in Leg Workout
- All-Time Winners of the Wheelchair Olympia
- All-Time Winners of the Arnold Classic Pro Wheelchair
- All-Time Winners of the Wellness International Bodybuilding
- 2025 Olympia Weekend Announced for Las Vegas, NV, October 9-12
- Kim Woong Seo – South Korean Bodybuilder Died at 38
- Suel Nogueira – A Brazilian Bodybuilder Tragically Died at 40 in Motorcycle Crash
- Afghan Bodybuilder Confesses to Ramming Car Into Crowd in Munich Attack
- All-Time Winners of the Arnold Classic Men’s Physique
- Sam Sulek Set to Compete This Weekend in Bid for Arnold Amateur Qualification
- Sam Sulek Won NPC Classic Physique Debut at Las Vegas
- All-Time Arnold Classic Winners: The Complete List of Open Bodybuilding
- Seven Trainer-Approved Exercises for Chiseled Shoulders
- 2025 Musclecontest Japan Pro Bikini Official Results
- 2025 San Diego Pro Bikini Division Official Results
- 2025 Musclecontest Campinas Pro Bikini Official Results
- Alex Pereira’s Detailed UFC Workout Blueprint
Overview
Alex Pereira, a Brazilian fighter, is a two-time UFC champion in both the Middleweight and Light Heavyweight divisions. Initially, he began his career in kickboxing, where he won multiple titles, including the Glory Middleweight title. Then, in 2021, Pereira made his UFC debut with a knockout victory. As a result, he went on to claim the Middleweight Championship in 2022. Later, in 2023, he added the Light Heavyweight title to his legacy. His success is due to his intense training, which focuses on strength, endurance, and precision, alongside a disciplined diet. Consequently, Pereira has become one of the most feared strikers in UFC history.
Featured Image – Alex Pereira’s Detailed UFC Workout Blueprint – Credit: @Alexpoatanpereira (Instagram)
