“Anthony Joshua’s ‘Not For Normal Humans’ Daily Workout & Diet

@Nurpur India,
Published on December 22, 2025,
By Pawan,

Curious how Anthony Joshua really trains and eats in a day? This news‑style breakdown reveals his morning cardio, strength routine, boxing sessions, and high‑calorie diet—plus how to scale it for normal humans,

anthony joshua daily workout and diet routine

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Anthony Joshua trains up to three times per day in camp, splitting work into morning cardio, afternoon strength and conditioning, and evening boxing.fortisfightyoutube+1
His strength routine focuses on heavy compound lifts, plyometrics, and rotational power work rather than classic bodybuilding splits.menshealth+1
AJ fuels his training with roughly 4,000–5,000 calories per day from lean protein, complex carbs, and whole foods plus shakes.the-express+2
Beginners should copy his structure and discipline—not his full volume or calories—and adapt sessions to 3–5 weekly workouts.totalshape
Routine, mindset, and recovery are treated as seriously as lifting, helping Joshua maintain elite performance over long training camps.espn

Anthony Joshua’s ‘Not For Normal Humans’ Daily Workout & Diet – What He Really Does From 6am to 8pm”

“Anthony Joshua’s ‘Not For Normal Humans’ Daily Workout & Diet – What He Really Does From 6am to 8pm”Anthony Joshua’s daily routine blends brutal conditioning, smart strength work, and a high‑calorie, clean diet that keeps him lean, powerful, and fight‑ready year‑round.

Beginner and intermediate lifters can safely borrow key elements of this routine by scaling the volume, intensity, and calories to their own goals.fortisfight+2

Anthony Joshua’s brutal daily workout and 4,000–5,000 calorie diet, then see how beginners can safely adapt his champ routine for real‑world results.fortisfight+2

Morning: Fasted cardio like a champion

Joshua’s day often starts early with fasted cardio: long runs, interval sprints, or low‑impact work like cycling and swimming to build an “engine” that can carry him through 12 hard rounds. These sessions typically last 45–60 minutes and include brutal sprint intervals that mimic the work–rest pattern of a boxing round.skysports+1

For US beginners and intermediates, this can be adapted to:

20–30 minutes of steady jogging, brisk walking, cycling, or swimming 3–5 days per week.totalshape+1
Simple boxing‑style intervals, such as 30 seconds fast / 60 seconds easy, repeated 8–10 times.fortisfight+1

The bottom line: Joshua’s morning cardio is about conditioning his heart and lungs, not chasing a pump, and you can mirror this with shorter, joint‑friendly sessions that still push your limits.skysports+2

Afternoon: Strength and conditioning, not just “bodybuilding”

Midday, Joshua moves into strength and conditioning, focusing on heavy compound lifts like squats, deadlifts, presses, and Olympic‑style movements such as clean and press.

Instead of bodybuilding isolation work, his sessions combine heavy lifting with explosive plyometrics and rotational drills that translate directly into punching power.menshealth+2

Typical elements of an AJ‑inspired S&C block include:

Compound lifts (trap‑bar deadlift, squats, bench or overhead press, rows) for strength and full‑body power.menshealth+2
Plyometrics (box jumps, explosive push‑ups, medicine‑ball throws) to convert strength into speed.youtubetotalshape+1
Neck and core work (neck harness, isometrics, rotational core drills) to absorb punches and stabilize the spine.youtubetotalshape

For everyday gym‑goers, 3 strength sessions per week built around full‑body compound lifts with a few explosive movements is a realistic, AJ‑inspired template.totalshape

Also Read : The Best Effective Back Workout Machines Trainers Swear By in 2025 — Build Strength Without Wrecking Your Spine,

Evening: Boxing skills, volume and ring‑ready conditioning

As the day closes, Joshua’s focus shifts fully to boxing: rounds on the heavy bag, combinations on the mitts, shadowboxing, and hard sparring with short rests to simulate the pace of a real fight.

These sessions can run until around 8pm in camp, turning the whole day into a tightly structured, performance‑driven schedule.-1skysports

Key takeaways for regular gym‑goers:

Add 2–3 technical sessions per week in your chosen “skill” (boxing, martial arts, or even just pad work and footwork drills) to practice movement, coordination, and conditioning.totalshape
Use round‑based conditioning (e.g., 2–3 minutes work / 1 minute rest) on bags, battle ropes, or sleds to build fight‑style fitness without stepping into a ring.skysports

The bottom line: Joshua’s evenings prove that strength without skill is wasted; your training should also include a “skill block” where you move with purpose, not just lift.totalshape+1youtube

Daily diet: 4,000–5,000 calories of “clean” fuel

To support this triple‑session workload, Joshua reportedly eats around 4,000–5,000 calories per day in camp, built mostly from lean proteins, complex carbohydrates, and healthy fats.

His sample camp diet includes eggs, yoghurt and whole grains at breakfast; potatoes, tuna or salmon and vegetables at lunch; and chicken, rice or potatoes with vegetables at dinner, plus shakes and fluids in between.the-express+3

Broad structure of his fuel plan:

Breakfast: Eggs, wholemeal bread or oats, yoghurt, fruit, and juice or coffee to replenish after fasted cardio.blogs.rdxsports+2
Lunch: Tuna or salmon, potatoes or other complex carbs, salad or mixed vegetables, plenty of water.dazn+2
Snacks: Greek yoghurt, fruit, muesli, shakes, and energy drinks between sessions for quick refuels.blogs.rdxsports+2
Dinner: Chicken or fish, rice or potatoes, vegetables, plus a protein shake in the evening.dazn+2

For most US beginners, copying Joshua’s calories would lead to rapid weight gain; instead, the smart move is to copy the structure (protein at every meal, carbs around training, lots of fluids) while matching total calories to your own body size and goals.dazn+1

Mindset, recovery and what you should copy (and what you shouldn’t)

Reports from his camps highlight that Joshua treats pain and fatigue as a “mental game,” using visualization, discipline, and structured rest days to stay consistent over long camps.

He also adjusts training volume and intensity as fights approach, cutting back on pure strength work and leaning more into sparring, movement, and recovery.espn+1

For everyday lifters:

Borrow his routine mindset (set training times, non‑negotiable movement, planned rest days), not his full volume.totalshape
Keep at least 1–2 full rest days per week, prioritise sleep, and scale cardio and lifting to your recovery capacity.dazn+1

Bottom line

Anthony Joshua’s daily workout and diet are built around three pillars—fasted cardio, power‑focused strength and conditioning, and high‑volume boxing—powered by a 4,000–5,000 calorie, protein‑rich diet that most people must significantly scale down, but can safely model in structure for serious fitness progress.the-express+3

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Tag:#AnthonyJoshuaWorkout,#BoxingTraining,#AthleteDiet,#BeginnerFitness,
#BoxingConditioning,#StrengthAndConditioning,#WeightLossJourney,#USFitness,#CardioTraining,#EatLikeAChampion,

“Anthony Joshua’s ‘Not For Normal Humans’ Daily Workout & Diet – What He Really Does From 6am to 8pm”

Highlight key points

Anthony Joshua’s ‘Not For Normal Humans’ Daily Workout & Diet – What He Really Does From 6am to 8pm”

Morning: Fasted cardio like a champion

Afternoon: Strength and conditioning, not just “bodybuilding”

Evening: Boxing skills, volume and ring‑ready conditioning

Daily diet: 4,000–5,000 calories of “clean” fuel

Mindset, recovery and what you should copy (and what you shouldn’t)

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Pawan

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“Anthony Joshua’s ‘Not For Normal Humans’ Daily Workout & Diet – What He Really Does From 6am to 8pm”

Highlight key points

Anthony Joshua’s ‘Not For Normal Humans’ Daily Workout & Diet – What He Really Does From 6am to 8pm”

Morning: Fasted cardio like a champion

Afternoon: Strength and conditioning, not just “bodybuilding”

Evening: Boxing skills, volume and ring‑ready conditioning

Daily diet: 4,000–5,000 calories of “clean” fuel

Mindset, recovery and what you should copy (and what you shouldn’t)

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Trusted Source Tag :

Trending News

Pawan

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