Gennady Golovkin loves to maintain a devilish pace during training sessions and works out like an absolute machine to build himself up for his bouts. He follows a strict fitness routine and a healthy diet to stay in shape.
Let’s peek into Gennady’s life and see how this 37-year-old fighter was able to seize numerous middleweight world championships. He is also ranked as the world’s third-best active boxer. What’s his secret? How is he able to maintain his fitness? What exercises does he perform in his daily workout sessions? What meals and supplements does he prefer? Let’s find out!
Gennady Golovkin Diet Plan
Gennady Golovkin’s diet plan consists of Kazakhstan’s special & traditional food items. He follows a well-balanced vegan diet during the entire week. He occasionally eats non-vegetarian food items and maintains a muscular physique for which he requires carbs, protein, and fiber added to his meals. The good thing about Gennady is that he drinks a lot of water and remains hydrated throughout the day. Not to forget, he avoids adding alcohol, dairy products, and high sugars to his daily diet regime.
Gennady Golovkin Diet Plan includes:
Meal – 1 Breakfast
Gennady starts off his day by consuming lots of water, grain porridge, oatmeal, pancakes, eggs, some blueberries, and strawberry smoothies.
Meal – 2 Lunch
At lunch, Gennady likes to eat rice in the form of Kazakh Palau or Pilaf. Followed by Kuurdak, which is braised meat and sweet potatoes. As a salad, Gennady eats Turnip also known as Shalgam in many parts of the world.
Meal – 3 Snacks
The triple G likes to eat Stuffed dumplings and fried flatbread as snacks.
Meal – 4 Dinner
For dinner, GGG likes to eat boiled meat, steak, mixed vegetables, disc-shaped flatbread, fish, pasta, and some noodles.
No Supplements
Gennady believes in consuming fresh juices rather than using supplements. He avoids supplements or powders and instead prefers smoothies after working out with whole foods.
With a diet plan like the above, GGG maintains the physique that enables him to be one of the top boxers in modern times. A well-thought-out balanced diet is the secret behind his chiseled and robust body.
Gennady Golovkin Workout Routine
Golovkin’s workout routine contains intense workouts to be in top form in the ring. He goes to the gym six days a week and performs rigorous exercises for 50 to 70 minutes. His workout routine comprises endurance training sessions and high-intensity interval training workouts. Here’s how he divides different exercises on different days of the week.
Monday, Wednesday, and Friday
Triple G along with his team goes for a run of three to four and a half miles followed by a sparring session at 3 P.M.
Tuesday and Thursday
On Tuesdays and Thursdays, GGG does sprints, followed by other exercises mentioned below, that are part of his strength and conditioning workout.
Saturday
Saturdays are the toughest, GGG hikes up a mountain, which accounts for almost nine miles worth of cardio. He then performs sit-ups and stretches to work on his core strength.
Sunday
Sundays are all about fun. GGG rests and sleeps well to give his body the break it deserves. He loves to spend his whole day with his family.
Let’s dive deeper and see what exercises he performs in his daily workout routine:
Strength And Conditioning Training
Dynamic stretching for 10 to 15 minutes is suggested before performing any workout. GGG works on strengthening his arms, chest, and shoulders through 2 to 3 sets of each exercise that includes 8 to 10 reps. On Mondays, his workout routine includes:
- Side Pullover
- Incline chest press
- Banded Push-ups
- High to low cable fly
- Horizontal cable crossover
- Speed Bench press
- Plate press out
- One-armed medicine ball push-up
On Tuesdays, Gennady focuses on his lower body strength. He works on his core and legs by performing 3 to 4 sets of each exercise that includes 8 to 12 reps. Here’s a list of exercises he performs:
- Dumbbell stiff leg deadlift
- Goblet squats
- Barefoot standing calf raise
- Dumbbell walking lunges
- Box jump
- Squat with Frankie
- Cutsie jump
- Glute Bridge pulses
Plyometrics
Plyometrics exercises are performed when the athlete is training to build muscle power making use of speed and force. These training can improve your physical performance and ability to perform different activities without tiring out too soon. That’s why GGG performs plyometrics on Wednesdays. He performs the exercises listed below that include 10 to 12 reps each:
- Clapping push-ups
- Frog jump
- Squat jump
- Rotational throw
- Punch throw
- Close to wide grip Pushups
- Medicine ball crossover push-ups
- Lateral line hops
Cardio Training
Cardio training which is sometimes referred to as aerobic training involves rhythmic activities that raise your heart rate to a certain target. This is the zone where you burn the most fat and calories. For that reason, Gennady’s Thursdays and Fridays are all about Cardio Training.
GGG performs High-Intensity Interval Training (HIIT) on Thursdays. Here are the exercises he performs:
- High knee runs
- High intensity fast skipping
- Reverse lunges
- Upper body superman
- Jumping jacks to seal jacks
- Mountain Climbers
- High knees and burpees
- Squat hold to calf raise
Gennady’s Fridays are all about a Low-Intensity Steady State (LISS) workout. Here’s a list of the exercises he performs:
- Marching with reach
- Sidestep arm swings
- Lateral lunge squats
- Curtsy lunge row
- Side crunches
- Brisk walking
- Jogging
- Deadlift with overhead reach
Heavy Core Workouts
For a boxer, nothing is more important than building core strength and punching power. For that reason, Gennady knows the significance of heavy core workouts and performs a specific core workout on Saturdays. Here is a list of exercises he performs:
- KB/DB swing
- Stiff legged deadlift
- 3-way seated knee tucks
- Alternate DB curl
- Squat thrusts
- 1 arm row
- High-effort mountain climbers
Wind-Up!
It comes as no surprise that Gennady’s powerful and well-toned physique is a blend of intense workout sessions and appropriate eating habits. If you look up to him as your fitness idol, you should try to perform these above-mentioned exercises for better results. We at RDX Sports suggest and support up comers to follow in GGG’s footsteps and work on Moving, Improving, and Evolving every day to achieve their dreams.
