The Comeback: Anthony Joshua's Ultimate Workout for Redemption

December 24, 2024By Sebastian Hodgkinson

Discover Anthony Joshua's inspiring journey of redemption to regain his titles. Learn about his life, boxing career, and his powerful workout routine for ultimate strength and an aesthetic physique.

ANTHONY JOSHUA BIO

WHO IS ANTHONY JOSHUA?

Born on October 15, 1989 (he is 33 years old), Anthony Joshua is a British professional boxer who has captured the world's attention with his remarkable journey in the boxing ring. Hailing from Watford, England, Joshua's rise to prominence has been nothing short of extraordinary.

From his early days as an amateur boxer to becoming a unified heavyweight champion, his life story is a testament to resilience and hard work.

ANTHONY JOSHUA BOXING RECORD

Anthony Joshua's full boxing career has been a rollercoaster of triumphs and challenges. He burst onto the scene at the 2012 London Olympics, winning a gold medal in the super heavyweight division. This victory set the stage for his professional debut in 2013. Throughout his career, Joshua faced and conquered formidable opponents, solidifying his reputation as a force to be reckoned with in the heavyweight division.

However, the setback came in September 2021 when he lost his belts for good to Alexander Usyk in a highly anticipated rematch. But true to his resilient nature, Joshua made a triumphant comeback, proving his mettle by defeating Robert Helenius with a spectacular KO victory in August 2023. His next bout against Deontay Wilder in January 2024 holds immense anticipation, as Joshua strives to prove himself for a title shot and solidify his legacy once again.

Here is his current boxing record:

26 (23 KOs) - 3 (1 KOs) - 0

Bouts: 29
Rounds: 155
KOs: 79.31%
Career: 2013-2023
Debut: 2013-10-05

ANTHONY JOSHUA GIRLFRIEND AND SON

Anthony Joshua's personal life adds depth to his inspiring journey. A devoted father to his son, Joseph Bayley Temiloluwa Prince (commonly called “JJ"), Joshua's unwavering determination is not only for himself but also for his loved ones. He had JJ with his ex-girlfriend and baby mum Nicole Osbourne.

His net worth, estimated by Forbes to be $53 million has accumulated through a combination of boxing prowess and endorsements from brands like Audemars Piguet, DAZN and Under Armour.

This puts him amongst some of the wealthiest athletes and celebrities of all time and stands as a testament to his hard-earned success. Embracing his Nigerian and Irish heritage, Joshua's ethnicity is also a reflection of his diverse background.

ANTHONY JOSHUA COMEBACK PHYSIQUE

Throughout his career, Anthony Joshua has epitomised the adonis-type physique. His sculpted physique has drawn admiration and awe from fans worldwide. As he embarked on his recent comeback journey, starting with beating Jermaine Franklin in April 2023, AJ was at his heaviest-ever fighting weight of 18st 3lb (116kg). This means he bulked up by almost a stone (6kg) after his consecutive heartbreaking losses to Oleksandr Usyk. By the looks of him, that extra weight is just pure lean muscle. The guy is an animal.

Joshua's dedication was evident in his physical transformation. Adding even more size to his already impressive frame, Joshua's commitment to reclaiming his titles is not only a testament to his boxing skill but also to his remarkable work ethic and indomitable spirit in the gym.

HOW BIS IS ANTHONY JOSHUA?

Let's delve into the impressive physical stature of Anthony Joshua. Standing tall at 6 feet and 6 inches, Joshua's height instantly commands attention. But his stature isn't just about the height; it's the way he carries his 6-foot-6 frame that sets him apart.

In terms of weight, Joshua is no lightweight – he generally weighs in at around 240 to 250 pounds. This substantial weight complements his towering height and contributes to his powerful presence in the boxing ring.

When it comes to body fat percentage, Joshua has worked hard to maintain a lean and muscular physique. His body fat percentage is likely in the range of 10% to 15%, which is quite impressive for an athlete of his size. This lean physique enhances his performance and showcases the dedication he puts into his training and nutrition.

Recently, Anthony Joshua has taken his physique to even greater heights. He's added a remarkable 6 kilograms (about 13 pounds) of muscle to his already substantial frame. This increase in muscle mass demonstrates his commitment to continuously improving his strength and power, which are crucial in his boxing career. This additional muscle has undoubtedly contributed to his explosiveness and ability to deliver knockout blows in the ring.

It's important to note that these numbers are approximate and can change over time due to various factors like training routines, diet adjustments, and specific goals. Joshua's physique is a testament to his dedication to his sport and his commitment to refining his body for peak performance. His towering height, solid weight, and lean body fat percentage all contribute to the formidable presence he brings to the world of boxing.

KEY CHARACTERISTICS OF ANTHONY JOSHUA'S PHYSIQUE

Let's explore the remarkable characteristics that define Anthony Joshua's extraordinary physique. One of the standout features is his 3D-looking shoulders that seem to pop out of his torso. These well-developed shoulders contribute to his overall powerful appearance and play a significant role in his boxing prowess. They provide both the strength and range of motion essential for delivering those devastating punches in the ring.

Another striking element is Joshua's square chest with incredible upper chest development. This gives him a unique "plate of armour" appearance, showcasing not only his muscularity but also his dedication to well-rounded development. His chest's upper portion provides a commanding presence that adds to his already formidable physique.

AJ is definitely yolked out of his mind, with his muscular build akin to that of a gorilla, characterised by dense traps and a masculine, thick neck. This gives him physical power and adds the right proportion to his already huge upper body.

One of the most impressive aspects of Anthony Joshua's physique is how it differs from the stereotypical image of a professional bodybuilder. Despite having a significant amount of muscle mass, he maintains a sleek V-shape with a taut waist and athletic legs. This showcases his ability to remain agile and mobile in the ring, a crucial factor in his success as a boxer. Unlike the typical "big man" physique often seen in bodybuilding, where proportions can sometimes appear disproportionate, Joshua's physique is notably well-balanced and proportionate.

Most big guys like pro bodybuilders and strongmen often have chunky legs, thick hips and oversized droopy chests. This can often create an unnecessary feminisation to their physiques whereas AJs body type will ALWAYS be attractive to women.

What sets him apart is his exceptional level of proportionality and functionality. While many bodybuilders focus on extreme size, Joshua's physique remains functional, allowing him to execute precise movements with power and precision. His athletic legs, powerful shoulders, and streamlined waist all come together in harmony, embodying both strength and functionality.

Ultimately, Anthony Joshua's physique stands as a testament to his dedication to his craft. He has achieved a unique balance of muscle development and athleticism, which translates perfectly to his boxing career. His 3D shoulders, square chest, dense traps, and overall well-proportioned build define his exceptional body, highlighting not just raw power but also the agility and control that make him a formidable force in the boxing world.

ANTHONY JOSHUA "COMEBACK" WORKOUT ROUTINE

Let's delve into the core elements of the Anthony Joshua "comeback" workout. With Eternobody training principles, you can work toward achieving a similar level of strength and athleticism.

This frequency optimises both muscle recovery and central nervous system rejuvenation. The training routines are designed to be straightforward and effective:

Focus on four to six exercises during each workout session.
Perform three sets per exercise. Employ the reverse pyramid training technique by reducing the weight by around 10% for the second set and another 10% for the third. This progressive approach challenges your muscles effectively.
Allow a rest period of three minutes between sets for compound exercises and one minute for isolation movements.
Stick with the same set of exercises for about four to six weeks before introducing new variations. This approach helps in progressive overload, a cornerstone of muscle growth.
Incorporate occasional rest-pause training. This technique involves completing a standard set, followed by a brief 10 to 15-second rest, and then three to four mini-sets with the same weight. This strategy promotes muscle hypertrophy, contributing to a more imposing physique.

he key to significant muscle gains lies in continuously increasing your strength on key lifts week after week.

To cultivate 3D shoulders akin to Anthony Joshua's, your workout routine should feature targeted exercises like the standing barbell press and lateral raises using cables and dumbbells (done rest-pause style). These exercises will help sculpt well-defined shoulder muscles. The front delts will receive additional attention during heavy compound chest exercises like incline barbell bench presses and flat dumbbell bench presses.

Completing the physique, Joshua-style involves incorporating exercises that enhance back and leg development. Heavy-weighted pull-ups, Romanian deadlifts, and front squats contribute to a solid foundation. Isolation movements are also integrated to add extra volume to the biceps, triceps, and traps, creating the captivating and juicy boxer build you're aiming for

ANTHONY JOSHUA "COMEBACK" WORKOUT SCHEDULE

WORKOUT A – UPPERBODY (CHEST EMPHASIS)

Incline Barbell Bench Press: 3 sets RPT (2-3 mins rest between sets)
One-arm DB Rows: 3 sets 6-10 reps, same weight all sets (2-3 mins rest between sets)
Flat DB Bench Press: 3 sets RPT (2-3 mins rest between sets)
Barbell Curls: 3 sets x 6-8 reps (2 minutes rest between sets)
Skull Crushers: 3 sets x 8-12 reps (2 minutes rest between sets)
DB Lateral Raises: Rest Pause 12-15 + 5, 5, 5, 5 (15-20 second rest between sets)

WORKOUT B – LEGS, TRAPS AND ABS

Barbell Front/Back Squats: 3 sets RPT (3 mins rest)
Romanian Deadlifts: 3 sets x 8-10 reps (2 mins rest)
Leg Extensions: 3 sets x 10-15 reps (90 seconds rest)
DB Shrugs: 3 sets x 10-15 reps (60 seconds rest)
Hanging Leg Raises (feet to bar): 4 sets x 10-12 reps (60-90 seconds rest)
Abs Wheel Rollouts: 4 sets x 10-15 reps (60-90 seconds rest)

WORKOUT C – UPPERBODY (SHOULDER & ARM EMPHASIS)

Standing Barbell Press: 3 sets RPT (2-3 mins rest between sets)
Weighted Pull Ups: 3 sets RPT (4, 5, 6 reps) (2-3 mins rest between sets)
Low to High Cable Flyes: Rest Pause 12-15 + 5 5 5 5 (15-20 second rest between sets)
Incline DB Curls: 3 sets x 6-8 reps (2 minutes rest between sets)
Cable Triceps Push Downs: 3 sets x 8-12 reps (1-minute rest between sets)
One Arm Cable Lateral Raises: Rest Pause 12-15 + 5, 5, 5, 5 (15-20 second rest between sets)

ANTHONY JOSHUA "COMEBACK" WORKOUT NOTES

The Anthony Joshua "comeback" workout is your passport to efficient and targeted muscle growth, ensuring that you sculpt your physique in all the right places. Given the rigorous nature of the routine and the primary aim of developing solid, dense muscle, never underestimate the significance of recovery.

With that said, it's time to embrace the unwavering dedication and indomitable determination that characterise Anthony Joshua's triumphant journey as a boxer and an individual of both integrity and success. With this workout routine in your arsenal, you have the tools to tap into your inner reservoir of strength, unlocking your potential and marching forward toward a physique that's not just an epitome of hard work but also a testament to your willpower.