Andrew Tate Workout
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Andrew Tate Workout

Unleash Your Inner Top G (or Just Get Really Fit) with This Epic Fitness Transformation Plan!

Height

6'3"

Weight (in role)

~205-215 lbs

Body Fat

~10-12%

Training

20+ years

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Building this physique starts with calories. Find your own target with the TDEE calculator or get a matched plan from our meal plan library.

Ever wondered what it takes to forge a physique that screams 'I'm here to dominate... the gym, that is!'? Well, wonder no more! We're diving deep into the fabled **andrew tate workout** regimen, designed not just for show, but for serious, undeniable gains. Forget your casual strolls and lukewarm reps; this is about sculpting a body that's as sharp as your wit and as resilient as your ambition. Whether you're aiming for a 'Fitness Transformation' worthy of the silver screen or just want to feel like a million bucks, you've landed on the right page.

MA
Michael Aubry

Founder, BasedHealth

Expert ReviewedUpdated April 21, 20268 exercises · ~54 min

This program is based on publicly available training interviews and adapted using evidence-based principles from the National Strength & Conditioning Association and American College of Sports Medicine guidelines. Always consult a physician before starting a new fitness program.

Why Andrew Tate Trained This Way

A 4x world kickboxing champion, Andrew Tate's training is rooted in decades of competitive fight camp: heavy compound lifts, extensive bag and pad work, and extreme bodyweight volume (he's publicly prescribed hundreds of push-ups and sit-ups daily). His physique is that of a working heavyweight striker rather than a bodybuilder — strong, functional, and conditioned for 5-minute rounds.

Andrew Tate's Training Philosophy

Understand the science behind the transformation

The Andrew Tate workout isn't just a collection of exercises; it's a full-throttle, no-excuses approach to physical mastery. This isn't about fleeting trends or 'hack your way to abs' schemes. We're talking about a multi-faceted program that blends intense strength training, strategic cardiovascular conditioning, and a healthy dose of mindset mastery. It's designed to build functional strength, explosive power, and an aesthetic physique that commands attention. Expect to challenge yourself, push past your perceived limits, and emerge stronger, both physically and mentally. This isn't for the faint of heart, but for those ready to embrace the grind and reap the rewards.

Key Training Principles

1

Progressive Overload

Gradually increase intensity for continuous gains

2

Recovery Focus

Strategic rest periods for optimal muscle growth

3

Nutrition Synergy

Diet perfectly aligned with training goals

Andrew Tate's Workout Split

The exact weekly schedule Andrew Tate followed

Monday

Kickboxing & Bag Work

~90 min
ExerciseSetsRepsWeightRest
Shadow Boxing53 min rounds—60s
Heavy Bag63 min rounds—60s
Pad Work53 min rounds—60s

NoteTechnical striking and power work.

Tuesday

Push (Chest/Shoulders/Triceps)

~60 min
ExerciseSetsRepsWeightRest
Bench Press55-8Heavy120s
Overhead Press46-8Heavy90s
Dips410-15Bodyweight / Weighted60s
Push-Ups3100 totalBodyweight—

NoteStrength-first lifting, lots of push-up volume.

Wednesday

Roadwork & Conditioning

~45 min
ExerciseSetsRepsWeightRest
Run15-6 miles——
Jump Rope53 min rounds—60s

NoteClassic fighter conditioning.

Thursday

Pull (Back/Biceps)

~60 min
ExerciseSetsRepsWeightRest
Pull-Ups5MaxBodyweight90s
Barbell Row46-8Heavy90s
Deadlift45Heavy120s
Barbell Curl48-10Moderate60s

NoteHeavy compounds with pull-up emphasis.

Friday

Sparring

~90 min
ExerciseSetsRepsWeightRest
Sparring Rounds63 min rounds—60s
Clinch Work43 min—60s

NoteLive rounds at sub-max intensity.

Saturday

Legs & Core

~60 min
ExerciseSetsRepsWeightRest
Squat55-8Heavy120s
Romanian Deadlift48Heavy90s
Lunges312 each legModerate60s
Sit-Ups5100 totalBodyweight—

NoteTate famously does hundreds of sit-ups and push-ups daily.

Sunday

Rest / Active

—
ExerciseSetsRepsWeightRest
Walk / Light Cardio130-45 min——

NoteRecovery day.

Andrew Tate's Complete Exercise Library

Follow this exact routine to achieve Andrew Tate's physique

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1

Barbell Squats

8/10 RPE (Rate of Perceived Exertion)
QuadricepsGlutesHamstringsCore

Sets

4

Reps

6-10

Rest

90-120 sec

Pro TipFocus on deep, controlled movements. Keep your chest up and core tight. Think about pushing the floor away.

2

Incline Dumbbell Press

7.5/10 RPE
Upper ChestFront DeltoidsTriceps

Sets

4

Reps

8-12

Rest

60-90 sec

Pro TipSqueeze your chest at the top. Control the eccentric (lowering) phase. Don't let your elbows flare too wide.

3

Weighted Pull-ups

8/10 RPE
LatsBicepsUpper Back

Sets

4

Reps

As many as possible (AMRAP) or 6-10

Rest

90-120 sec

Pro TipIf you can't do weighted, do bodyweight or use an assistance band. Focus on pulling with your lats, not just your arms. Full range of motion.

4

Overhead Press (Barbell/Dumbbell)

7/10 RPE
Shoulders (Deltoids)TricepsTraps

Sets

3

Reps

8-12

Rest

60-90 sec

Pro TipMaintain a strong core to protect your lower back. Press straight up, not forward. Lock out at the top.

5

Romanian Deadlifts (RDLs)

7/10 RPE
HamstringsGlutesLower Back

Sets

3

Reps

10-15

Rest

60-90 sec

Pro TipKeep a slight bend in your knees, but don't squat. Focus on pushing your hips back. Feel the stretch in your hamstrings.

6

Barbell Rows

7.5/10 RPE
Mid-BackLatsBiceps

Sets

3

Reps

8-12

Rest

60-90 sec

Pro TipMaintain a flat back and a strong hinge at the hips. Pull the bar towards your lower chest/upper abdomen. Squeeze your shoulder blades.

7

Leg Press

7/10 RPE
QuadricepsGlutesHamstrings

Sets

3

Reps

12-15

Rest

60 sec

Pro TipVary foot placement to hit different parts of your quads/glutes. Don't lock out your knees at the top.

8

Plank Variations

6/10 RPE
Core (Rectus Abdominis, Obliques, Transverse Abdominis)

Sets

3

Reps

Hold for 45-60 sec

Rest

30 sec

Pro TipKeep your body in a straight line from head to heels. Engage your core, don't let your hips sag.

Andrew Tate's Cardio Protocol

How Andrew Tate stayed lean year-round

Weekly Volume

4-5 hours

Per Session

30-60 min

Target HR

70-90% max HR

Intensity

High (combat sport conditioning)

Activities Used

RunningJump RopeHeavy BagSparring

Tate's cardio comes primarily from kickboxing conditioning — roadwork, rope work, and bag rounds — rather than steady-state machine cardio.

Andrew Tate's Diet Plan

Fuel your transformation with the right diet

Daily Macro Targets

30-35%

Protein

40-45%

Carbs

20-25%

Fats

2800-3200 (Adjust based on activity level & goals)

Daily Calories

Breakfast

7:00 AM

  • •5-6 Egg Whites (or 3 whole eggs)
  • •1 cup Oats with Berries and a spoon of Almond Butter
  • •Coffee (black)

450-550 calories

Mid-Morning Snack

10:30 AM

  • •Greek Yogurt (plain, high protein) with a handful of Walnuts
  • •Apple

250-300 calories

Lunch

1:00 PM

  • •6-8 oz Grilled Chicken Breast or Lean Steak
  • •1.5 cups Brown Rice or Quinoa
  • •Large Salad with mixed greens and light vinaigrette

600-700 calories

Pre-Workout Snack

4:00 PM

  • •Rice Cakes with Honey
  • •Small Banana

150-200 calories

Dinner

7:00 PM

  • •6-8 oz Baked Salmon or Turkey Mince
  • •Large portion of Roasted Vegetables (broccoli, asparagus, bell peppers)
  • •Small Sweet Potato

650-750 calories

Evening Snack (Optional)

9:30 PM

  • •Casein Protein Shake
  • •Cottage Cheese

150-200 calories

Track your calories and macros effortlessly with AI-powered food recognition

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Common Questions

Is the andrew tate workout suitable for beginners?
While the core principles are universally beneficial, this specific Andrew Tate workout is quite intense. Beginners should consider starting with lighter weights, fewer sets, and focusing on mastering form before gradually increasing intensity. Think of it as 'Andrew Tate Lite' before graduating to 'Top G Tough!'
How long should I stick to this program to see results?
You'll likely start feeling stronger and more energetic within 2-4 weeks. Visible aesthetic changes typically appear around 6-8 weeks, with significant transformation possible within 12 weeks if you're consistent with both the Andrew Tate workout and the nutrition plan.
Do I need a gym membership for this andrew tate workout?
Most of the exercises in this Andrew Tate workout require gym equipment (barbells, dumbbells, machines). While some bodyweight alternatives exist, a well-equipped gym will allow you to follow the program as intended for optimal results.
Can I adjust the nutrition plan if I have dietary restrictions?
Absolutely! The nutrition plan provides a template. The key is hitting your macros and calorie targets with whole, unprocessed foods. Swap out chicken for plant-based protein, or rice for gluten-free grains, as needed. Consult a nutritionist for personalized guidance.
What if I miss a day of the andrew tate workout?
Don't sweat it! Life happens. Don't let one missed day derail your entire week. Just pick up where you left off the next day. Consistency over perfection is the 'Top G' way. Just don't make it a habit!
Is this andrew tate workout focused on bulking or cutting?
This Andrew Tate workout is designed for a 'Fitness Transformation' – meaning it's highly adaptable. By adjusting the calorie intake in the nutrition plan (deficit for cutting, surplus for bulking, maintenance for recomp), you can use the same training principles to achieve your specific body composition goals.
How important is the recovery aspect of the andrew tate workout?
Extremely important! Without adequate recovery, your muscles can't repair and grow, and you risk overtraining and injury. Think of recovery as the unsung hero of the Andrew Tate workout – it's where the magic of transformation truly happens.

Pair This Workout With a Meal Plan

Training without a nutrition plan is wasted effort. These meal plans match this program's calorie needs.

MEAL PLAN

Meal Plan for Muscle Gain: High Calorie Bulking Guide

A 2800-calorie bulking plan designed to build lean muscle mass efficiently.

View 7-day plan →

MEAL PLAN

3000 Calorie Meal Plan: Mass Building Guide

A high-volume 3000-calorie plan for building serious mass through structured, nutrient-dense eating.

View 7-day plan →

MEAL PLAN

High Protein Meal Plan: Build Muscle & Stay Full

A high-protein plan delivering 180g+ protein daily for muscle building and satiety.

View 7-day plan →

Track The Foods In This Plan

Quick calorie and macro references for the staples in this workout's nutrition protocol.

Banana

105 cal

1.3g protein

Chicken Breast

187 cal

35g protein

Egg

72 cal

6.3g protein

Salmon

233 cal

25g protein

Oatmeal

154 cal

5.3g protein

Greek Yogurt

100 cal

17g protein

Browse all foods →

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