Anthony Joshua’s physique is not just about size — it’s about explosive power, functional muscle, athletic symmetry, and elite conditioning. His body is engineered for performance, not bodybuilding mirrors.
Here’s a realistic, no-bullshit blueprint to build a body inspired by Anthony Joshua.
1. Understand the Goal (This Is NOT Bodybuilding)
Anthony Joshua’s body is:
- Power-built, not bloated
- Lean at high bodyweight (≈ 110–115 kg in fight shape)
- Explosive, fast, and conditioned
- Built through boxing + strength + conditioning
2. Training Split: The AJ Formula
You need 3 pillars, trained consistently:
I- Boxing & Conditioning (3–5x/week)
This is non-negotiable.
- Heavy bag (power rounds)
- Pad work
- Shadowboxing
- Footwork drills
- Skipping rope (10–20 min)
- Sparring (if experienced)
Why?
Boxing strips fat, builds shoulders, core, back, and gives that fighter density you can’t fake.
II- Strength Training (3–4x/week)
Focus on compound + explosive lifts.
Core Lifts (Heavy & Clean)
- Squats
- Deadlifts
- Bench Press
- Overhead Press
- Weighted Pull-Ups
Explosive Power (AJ signature)
- Power Cleans
- Box Jumps
- Medicine Ball Slams
- Kettlebell Swings
- Plyometric Push-Ups
Rep Range
- Strength: 3–6 reps
- Power: 3–5 reps
- Accessories: 8–12 reps
No ego lifting. Perfect form.
III) Core & Athletic Work (Every Session)
AJ’s core is a weapon.
- Hanging leg raises
- Russian twists (weighted)
- Landmine rotations
- Planks (loaded)
- Anti-rotation cable work
Strong core = knockout power.
3. Cardio the AJ Way (Not Treadmill Zombie Mode)
Forget slow jogging.
Use:
- HIIT sprints
- Hill sprints
- Assault bike intervals
- Boxing rounds (3 min on / 1 min off)
You should feel gassed but alive, not bored.
4. Nutrition: Built Like a Heavyweight, Fed Like a Pro
Anthony Joshua eats to fuel performance, not starve.
Protein
- 2.0–2.5 g per kg bodyweight
- Chicken, beef, eggs, fish, whey
Carbs (Crucial)
- Rice
- Potatoes
- Oats
- Fruit
(Boxers need carbs — don’t fear them)
Fats
- Olive oil
- Avocado
- Nuts
- Eggs
Hydration
- 4–6 L water/day
- Electrolytes if training hard
Lean but strong = eating clean, not eating small.
5. Body Fat Reality Check
Anthony Joshua stays around 10–14% body fat.
- Visible abs
- Full chest & arms
- No dry bodybuilding look
If you’re:
- Above 18% → cut slowly
- Below 10% and weak → eat more
6. Supplements (Optional but Useful)
- Whey protein
- Creatine (5g daily)
- Omega-3
- Magnesium
- Vitamin D
No magic powders. Training wins.
7. Recovery: Where Most People Fail
AJ recovers like an athlete, not a gym rat.
- 7–9 hours sleep
- Stretching & mobility
- Massage / foam rolling
- Deload weeks
Growth happens outside the gym.
8. Genetics & Expectations (Honest Talk)
You will NOT look exactly like Anthony Joshua unless:
- You’re 190+ cm
- You have elite genetics
- You train full-time like a pro
But you can build:
- A powerful, dominant physique
- Broad shoulders
- Thick chest & back
- Real athletic presence
And that’s already top 1%.
9. Mentality: The AJ Mindset
Discipline.
Consistency.
No shortcuts.
No excuses.
Train like a fighter.
Eat like a professional.
Recover like your body matters.