Andrew Tate Workout Routine & Diet Plan

Andrew Tate

Andrew Tate is a British-American entrepreneur, former professional kickboxer, and internet personality. He first gained recognition as a kickboxer, achieving success in the sport with multiple world titles. Andrew has garnered attention for his unique approach to workout and fitness. His philosophy is based on consistency and pushing beyond limits, both physically and mentally.

Andrew Tate Body Statistics

  • Birth Year: 1986
  • Birth Date: 38 Years (as of 2024)
  • Height: 5’11/ 180 cm
  • Weight: 80 kg/176 lbs
  • Chest: 40 inches
  • Waist: 32 inches
  • Biceps: 22 inches

Andrew Tate

Workout Routine

Andrew Tate starts his day at 9 AM and drinks 2 liters of water right after waking up. This early hydration sets him up for the day. He then works out for 30 to 40 minutes, focusing mainly on boxing but also including weightlifting and dumbbell exercises to keep fit and mentally sharp.

Andrew Tate's post


Tate’s background in boxing and martial arts began in 2005, and by 2008, he was the seventh-ranked light heavyweight kickboxer in the UK according to ISKA. In 2009, he won the British ISKA Full Contact Cruiserweight Championship, earning the nickname “King Cobra.” He claimed his first world title in 2011 by knocking out Jean-Luc Benoit, a fighter he had previously lost to. Although he lost a major championship in 2012, he was still considered the second-best light heavyweight kickboxer globally. In 2013, he won another world title from ISKA in a different weight class after a 12-round fight with Vincent Petitjean.

Andrew Tate boxing

To improve his physique, Tate shifted his workout strategy to shorter, more intense sessions with heavy weights. A typical kickboxing workout for him might include 10-20 minutes of warm-up, cardiovascular exercises like jogging or cycling for endurance, and agility drills such as burpees, jumps, and other quick movements. He also practices grappling and other MMA techniques on certain days.

Prison Workout

Andrew Tate prison workout

While detained in Romania, Tate continued exercising, performing 500 squats, and 500 push-ups, practicing the tiger paw technique, and walking 10km every day to maintain his fitness and inspire his followers to stay healthy under any circumstances.

HIIT Workouts

Tate is also a proponent of High-Intensity Interval Training (HIIT), specifically mentioning a workout involving burpees with jump squats. This efficient method helps burn calories quickly and continues calorie burn post-workout. He occasionally incorporates short, intense workout routines throughout his day, including exercises like bench presses, wide-grip pull-ups, and V-bar dips, performed in 3 sets of 6 to 8 reps based on the individual’s fitness level.

Andrew Tate stretching

Given Andrew Tate’s comprehensive workout routine that incorporates boxing, weightlifting, and high-intensity interval training (HIIT), here’s a sample workout routine that reflects his approach:

Daily Routine Overview:

  • Start Time: 9 AM, following hydration with 2 liters of water.
  • Total Workout Duration: Approximately 30 to 40 minutes.

Workout Schedule:

Warm-Up (10 minutes)

  • Light jogging or cycling for 5 minutes to get the heart rate up.
  • Dynamic stretching focuses on mobility and flexibility, particularly in the shoulders, hips, and legs.

Boxing Session (15 minutes)

  • Shadowboxing: 3 rounds (3 minutes each) focusing on footwork, speed, and technique.
  • Heavy bag work: 2 rounds (3 minutes each) to practice combinations and improve power.
  • Speed bag: 2 rounds (2 minutes each) to enhance hand-eye coordination and speed.

Weightlifting and Dumbbell Exercises (10 minutes)

Andrew Tate in the gym

Circuit style, to maintain a high heart rate:

      • Dumbbell squats: 3 sets of 8 reps.
      • Bench press: 3 sets of 6 reps.
      • Pull-ups (wide-grip): 3 sets to failure.
      • V-Bar dips: 3 sets of 8 reps.

HIIT (5 minutes)

Burpees with jump squats: Perform as many reps as possible (AMRAP) in 5 minutes, taking minimal rest to maintain intensity.

Prison Workout Adaptation (Optional) For those days when Tate wants to challenge his endurance or when equipment is limited:

Andrew Tate Insta post

  • 500 squats and 500 push-ups, broken into manageable sets throughout the day.
  • Tiger paw technique practice and 10km walk to keep agility and stamina.

Cool Down and Stretching (5 minutes)

  • A brief cool down with a gentle walk or light cycling.
  • Stretch thoroughly, focusing on areas worked during the session to aid recovery and flexibility.


  • This routine is versatile and can be adjusted based on specific training needs or goals.
  • Rest periods between sets and exercises should be kept short to maintain intensity but can be adjusted based on individual fitness levels.
  • Hydration and proper nutrition are crucial, especially when following an intense and physically demanding schedule like this.

This sample workout captures the essence of Andrew Tate’s training philosophy, emphasizing boxing skills, muscular strength, and overall fitness. It’s designed to be intense but can be modified to fit different levels of fitness and experience.

Diet Plan

During his busy day, Tate keeps his energy levels high with a huge intake of 9 to 10 cups of coffee, allowing him to stay focused and productive on different projects. He follows an intermittent fasting regimen, eating just one meal a day. True to his preference for a protein-rich diet, this meal usually features steak as the main dish, which also aligns with dietary practices that advocate for extended fasting periods and a significant, meat-centered meal.

Andrew Tate having coffee

For a sample meal plan within Andrew Tate’s dietary preferences, consider the following:

  • Main Course: A large, grilled ribeye steak, seasoned with herbs and spices to enhance flavor without adding excessive calories. Andrew Tate havign meal
  • Side Dish: A serving of steamed green vegetables like broccoli or asparagus, lightly seasoned with salt, pepper, and a drizzle of olive oil for added nutrients and fiber.
  • Carbohydrates: A small portion of sweet potatoes, either roasted or mashed, to provide a healthy source of carbs that complement the protein-rich steak.
    Andrew Tate eating pizza
  • Salad: A mixed green salad with spinach, arugula, cherry tomatoes, and cucumbers, dressed with a simple vinaigrette of olive oil and balsamic vinegar, to add variety and freshness to the meal.
  • Dessert: For dessert, opting for a low-carb option like a bowl of mixed berries (strawberries, blueberries, raspberries) can satisfy a sweet tooth without diverging from dietary goals.

On occasions, Tate also likes to drink wine or champagne.

Andrew Tate havign wine

This meal plan is designed to fit within Tate’s one-meal-a-day eating pattern while providing a balanced mix of protein, healthy fats, and essential nutrients.

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