Leandro Lo's Strength Workout In An Outdoor Prison-Style Gym

Since announcing he would move up to the medium heavyweight division for good, Leandro Lo has been packing on weight via a combination of daily strength training and hardcore nutrition. 

On Saturday night I watched him eat a huge steak accompanied by a gigantic plate of fries, followed by a hamburger and a dessert for good measure. Three beers helped wash it all down. 

He made his final cut to under 80kg back in January, when he fought at the Copa Podio Lightweight Grand Prix. Enlisting the help of a nutritionist, Lo cut down to 77kg for a day-before weigh-in and went on to win the tournament. 

His goal since then has been to steadily pack on weight for this July 9’s Middleweight Grand Prix. Right now, he says he’s sitting at about 85-86kg (188-190lb). 



Part of his recent bulking effort has been a new daily strength training regimen. He’s been hitting the weights every day since he competed at Abu Dhabi World Pro in an effort to pack on muscle, and it’s working. 

I followed him to Ibirapuera Park in Sao Paulo to watch him workout in the outdoor gym, like he does every Sunday. With ghetto weights made from iron bars and concrete, it’s reminiscent of a prison gym like you see in the movies. 

Leandro’s workout is a basic but effective strength training plan. Take a look at the exercises he performs: 

Leandro Lo’s strength training workout

• Wide grip overhand pull-ups
• Bench press 
• Bicep curls
• Dips 
• Seated shoulder press 
• Toes to bar 
5 sets of 8-10 reps of the above exercises