Rich Franklin's training routine based on UFC All Access show on Spike TV. Obviously what was shown is just a snapshot of his training program and doesn't necessarily indicate what he does year-round.
Cardio - Jog/Sprints 5x/wk
Weights - Circuit Training 3x/wk
Muay Thai - 1x/wk
MMA - 2x/wk
Rest periods are based on resting workout THR.
Workout THR >180
Resting workout THR <130
His goal is to get his resting heart rate down below 130 between sets to mimic rest periods between rounds. At the time of the show he was down to 45 seconds.
10 machine circuit
10 circuit rotations
~15 reps per machine (~1500 total reps)
45-60 minutes with no rest between sets (he jogs from machine to machine)
All exercises shown were on machines except for curls:
Cable Triceps Ext.
Lat Pull Down (Straight Bar and Close Grip)
EZ Bar Curls
Overhead Press (Plate-loaded machine and Smith)
Leg Press (Bi- and Unilateral)
Some funky-ass squat machine contraption that I had never seen before
Seated Hamstring Curls