Anthony Joshua Workout Routine Free Pdf Download (2023)

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PDF NameAesthetic Workout Routine PDF
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PDF CategoryWorkout
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Aesthetic Workout Routine Free PDF

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Who is the Aesthetic? (Overview)

Aesthetic is a famous boxer who was born on 15 October 1989 in Watford, England. His zodiac sign is Libra and currently, he is 33 years old.

Standing tall as a heavyweight, Joshua is known for his striking, which has always been compared to a powerful piston.

His career came to the fore in 2012 when he won the super heavyweight gold medal in the Olympics and the very next year he turned to professional boxing.

Then in 2016, he achieved a spectacular feat by winning the IBF Heavyweight Championship and solidifying his position as a dominant force in the world of boxing.

What is the Workout Routine of Aesthetic?

Here is the overview of Aesthetic’s Workout routine:


  • Sets: 3
  • Reps: 10 (each side)
  • Rest: 30 to 60 seconds between sets


  • Sets: 3
  • Reps: 8
  • Rest: 30 to 60 seconds between sets


  • Sets: 3
  • Reps: 10 (each leg)
  • Rest: 30-60 seconds between sets


  • Sets: 3
  • Time: 60 seconds
  • Rest: 30 to 60 seconds


  • Sets: 3
  • Time: 60 seconds
  • Rest: 30 to 60 seconds


  • Sets: 3
  • Reps: 10
  • Rest: 30 to 60 seconds


  • Sets: 3
  • Reps: 10 climbs
  • Rest: 30 to 60 seconds between sets


  • Reps: 10
  • Sets: 3
  • Rest: 30-60 seconds between sets


  • Duration: 30 to 60 seconds
  • Sets: 3
  • Rest: 30 seconds between sets
Aesthetic Workout Routine


ExerciseSetsReps/TimeRest Between Sets
Rotational Medicine Ball Wall Toss310 (each side)30-60 seconds
Weighted Pressup3830-60 seconds
Weighted Bulgarian Split Squats310 (each leg)30-60 seconds
Side-to-Side Jumps360 seconds30-60 seconds
Wall Sits360 seconds30-60 seconds
Step Up31030-60 seconds
Stair Crawl310 climbs30-60 seconds
Shadow Box31030-60 seconds
Double-Unders330-60 seconds30 seconds

Is Aesthetic Take Any Supplement?

Yes, Aesthetic takes simple three supplements: whey protein powder, a multivitamin, and a post-workout formula.

According to Joshua, he takes these alongside his regular balanced diet and exercise routine.

On top of these, there’s a good chance he includes some protein bars, additional multivitamins, or other supplements for pre/post-workout or protein intake.It all depends on his specific fitness goals and his hectic training schedule.

Aesthetic Diet Plan (Daily Meal)

Here Is the overview of Aesthetic Diet Plan and Daily Meal routine:


Even Olympic champions have their go-to meals! When Aesthetic’s deep into fight training, he makes sure to fuel up with two breakfasts. The first one, sometimes even on an empty stomach, kicks off his day. A glass of water and a piece of fruit are his morning essentials. Depending on the day, he might go for porridge oats, a smoothie packed with Greek yogurt, or a bit of milk.

Second Breakfast

Now, his second breakfast? That’s where the real feast happens! Picture this: two slices of wholemeal bread, up to five eggs, some spinach, a generous serving of smoked salmon, and let’s not forget the avocado, apple juice, and a trusty banana to round things off.


Lunchtime rolls around, and Joshua likes to keep it hearty. We’re talking two plump chicken breasts, salmon or lamb fillets, served up with a bean salad or some vibrant greens. To keep the energy levels up, he pairs it with a good portion of rice, wholemeal pasta, or a nicely baked sweet potato.


As the day winds down, dinner calls for another round of protein. Fresh salmon fillets or skinless chicken are his go-to. Tossed in with mixed veggies and brown rice, or maybe some creamy mashed potatoes with a touch of butter. And for dessert? It’s either a helping of white pitta bread or some juicy oranges and a splash of orange juice.


Now, before bedtime, he likes to indulge in a little treat. A bowl of natural Greek yogurt drizzled with honey and sprinkled with nuts hits the spot.


Of course, even a champ like Joshua needs snacks! After his second training session, he reaches for a mix of muesli, fruit salad, Greek yogurt, a bunch of bananas, or a trusty recovery shake to restock on those essential proteins and carbs.

Cheat Meal

And yes, even this powerhouse has his cheat days! His weakness? Chocolate. But he’s got a trick up his sleeve – opting for natural honey or sugar-free, gluten-free sweets to satisfy that sweet tooth. After all, even champions deserve a treat now and then!

Aesthetic Workout Routine

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How many hours a day does Aesthetic train?

Aesthetic trains his body for 13 and a half hours a day. So on his training day, he wakes up at 6:30 am and finishes his training by 8 pm. He has set the schedule of his training day to three times – 11.30 am, 1.30 pm, and 5.30 pm in which Joshua does running, stretching, and then three gym sessions.

Therefore, we can say that their training day ends around 8 p.m. But at the end of the weekend, we rest because our body needs to recover of body muscles along with a workout.

Does Aesthetic use weights?

Aesthetic includes a variety of heavy-duty exercises and combined movements in his workout routine. But what’s interesting is that he also does exercises using just his own body weight, without any extra gear.

How did Aesthetic get his physique?

So, Aesthetic’s got his physique when he began boxing in 2007, influenced by his cousin and fellow pro, Ben Ileyemi, after years of focusing on athletics. The rigorous strength and condition training he added to his boxing regimen significantly impacted to his physique.

How many hours does Aesthetic sleep?

Aesthetic sleeps around 6 hrs and 40 min per night. (Approx.)

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