The boxing body blueprint. Learn how Chris Eubank Jr built a middleweight fighter's physique and how you can too. 

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WHO IS CHRIS EUBANK JR?

Christopher Livingstone Eubank Jr., born September 18, 1989, stands as one of Britain's most recognisable boxing talents. At 35 years old, the 5'11" middleweight fighter has carved out an impressive career while managing to create his own legacy beyond his famous father's shadow. With an athletic physique perfectly suited for the middleweight division (160 lbs) and occasionally super-middleweight (168 lbs), Eubank Jr. has become known for his aggressive fighting style, impressive hand speed, and remarkable work rate in the ring.

Born in Hove, East Sussex, Eubank Jr.'s boxing journey took a significant turn when he moved to Las Vegas at age 16. This strategic relocation allowed him to gain dual citizenship and fully immerse himself in America's competitive boxing scene. His amateur career began in 2007, and he quickly showed his natural talent by becoming Nevada State Amateur Golden Gloves Champion after just six fights. This early success set the foundation for his muscular, lean physique that would become his trademark in professional boxing.

Since turning professional in 2011, Eubank Jr. has built an impressive record of 34 wins (25 by knockout) against just 3 losses. His success has brought multiple titles across two weight classes, including the IBO middleweight title he currently holds since 2024, the WBA interim middleweight title, and the IBO super-middleweight title. His knockout percentage of nearly 70% demonstrates the power his physique generates in the ring.

All three of his professional losses have come against world-class fighters: Billy Joe Saunders, George Groves, and Liam Smith, though he later avenged his defeat against Smith. His 2019 victory over former world champion James DeGale marked one of the most significant wins of his career, showcasing both his technical ability and the physical strength his consistent workout routine has built.

As of April 2025, boxing fans are eagerly awaiting Eubank Jr.'s upcoming fight against Conor Benn at Tottenham Hotspur Stadium. This bout carries special significance as it continues the legendary rivalry between their fathers, Chris Eubank Sr. and Nigel Benn. With his killer shape and peak physical condition, Eubank Jr. aims to add another impressive victory to his already solid professional record.

Through dedicated training, nutrition discipline, and natural athleticism, Chris Eubank Jr. has developed a fighter's physique that combines functional strength, explosive power, and the lean muscle mass needed for elite boxing performance. His journey from talented amateur to established professional offers valuable lessons for anyone looking to build a muscular, defined body while maintaining the strength and endurance needed for peak athletic performance.

HOW BIG IS CHRIS EUBANK JR?

Standing at 5 ft 11 in (180 cm), Chris Eubank Jr brings a commanding presence to the ring. His height gives him good reach while maintaining the agility that makes him such a dangerous opponent. But it's his weight management that really shows his dedication to the sport.

In competition, Eubank Jr weighs in at either 160 lbs for Middleweight or 168 lbs for Super Middleweight, depending on the fight. This puts his BMI between 21.7 and 22.8 when he's fight-ready. That's a very lean, athletic build that balances power and speed, exactly what you need to throw those lightning-fast combinations he's known for.

Between fights, Eubank Jr's weight typically rises to around 170-180 lbs, bringing his BMI to about 23.0-24.5. This off-season weight is completely normal for elite boxers. His body fat percentage sits at an impressive 7-10% when competition-ready, increasing slightly to 10-14% during training breaks.

What's impressive about Eubank Jr's physique is how he's maintained his ripped, defined look throughout his career. Early on, he competed primarily at 160 lbs with an estimated 7-9% body fat. As his career progressed, he moved between weight classes while keeping his body fat percentage consistently low, a sign of his professional approach to nutrition and training.

The son of boxing legend Chris Eubank Sr has clearly inherited his father's dedication to physical conditioning. His lean, muscular build isn't just about looking good, it's built for peak athletic performance. His workout routine and diet must be locked in to maintain such a consistently low body fat percentage year after year; fight after fight.

For men looking to build a similar aesthetic body, Eubank Jr's approach to fitness offers valuable lessons, despite the extreme cuts and water weight depletion. His ability to cut weight for fights while maintaining muscle mass shows a deep understanding of nutrition and training principles. The boxers physique demonstrates how important body fat percentage is for muscle definition and athletic performance.

Chris Eubank Jr's weight management between Middleweight and Super Middleweight divisions also highlights the importance of being adaptable with your training and nutrition. At 34 years old, his continued physical conditioning proves that with the right approach, you can maintain a lean, masculine physique well into your thirties and beyond.

KEY CHARACTERISTICS OF CHRIS EUBANK JR'S PHYSIQUE

Chris Eubank Jr's middleweight fighter's physique stands out in the boxing world thanks to his perfect balance of lean muscle mass and explosive power. At 35 years old, he maintains around 8-10% body fat while fighting at the middleweight limit of 160 pounds (72.5kg), showing his commitment to nutrition and workout consistency. His 5'11" (180cm) frame carries muscle in all the right places, giving him that aesthetic v-taper.

What really sets Eubank Jr apart is his 3D delts that create that masculine upper body presence many try to achieve. Big shoulders are archetypal of a boxer's physique. Those shoulders aren't just for show, they generate the explosive power behind his signature uppercuts. His core definition also isn't just about having visible abs, it's a functional powerhouse that transfers energy through his entire body when throwing combinations. This solid midsection is a key reason he can maintain his balance while delivering punches with maximum force.

The most impressive aspect of Eubank Jr's physique is how it's built for performance first, with the aesthetic benefits coming as a natural result of his boxing-focused training. His muscle isn't just for show, it's functional, supporting his fighting style that relies on speed, power and endurance. His workout routine famously includes a mix of traditional boxing training, strength work with compound movements, and strategic isolation exercises that build his fighting physique without adding tons of bulk that would slow him down.

Eubank Jr's diet supports both his training demands and his need to make weight consistently. He focuses on protein intake to support muscle protein synthesis, while carefully regulating carbs and fats based on his training phase. Unlike many fighters who look drained at weigh-ins, Eubank typically (not always) looks energised and muscular even when cutting to make weight. This is a testament to his dialed-in nutrition approach that minimises muscle loss during calorie deficits.

THE CHRIS EUBANK JR WORKOUT ROUTINE

This is our take on his workout routine that we would recommend if you wanted to build a body similar to Chris Eubank Jr's. Let's talk about the key exercises, workout split and core training principles that will help you be successful with this.

Our Chris Eubank Jr inspired workout uses a 4-day upper/lower split that hits each muscle group twice weekly. This isn't random, training muscles 2x per week is the sweet spot for muscle growth while giving you enough recovery time between sessions.

The split works perfectly because when you train upper body on Monday, those muscles rest while you hit legs on Wednesday. By Friday, your upper body is ready to go again with fresh stimulus. This regular pattern helps you build that lean, muscular boxer's aesthetic that Eubank Jr is known for.

We've chosen compound movements like incline bench press, weighted dips, barbell overhead press and heel elevated squats as our main exercises. These movements build that masculine v-taper and broad shoulders that create presence and proportion in your physique.

To get the most from this routine, technique is everything. Each rep should look nearly identical. Controlled on the way down (eccentric phase), explosive on the way up (concentric phase), and always using full range of motion.

Don't make the eccentric super slow. A controlled 2-3 second lowering phase works best for building mechanical tension. The explosive push/pull builds power similar to what Eubank Jr needs in the ring. Poor form not only limits muscle growth but increases injury risk for no added benefit. 

Consistency in technique means each set provides similar stimulus to the muscle fibres. This consistency is what builds that defined, ripped look over time rather than just moving weights around.

Our routine mainly uses 5-12 rep ranges because they're the most efficient for building muscle while making progress trackable. While any rep range between 5-30 can build similar muscle, lower reps (5-12) are easier to progress with and recover from.

With higher reps, it's harder to gauge how close to failure you're actually working. Most men see better progressive overload sticking mainly to this 5-12 range, though we've included some myorep work and higher rep sets for certain movements.

Progressive overload is your number one focus. Once you hit the top of your rep range for all sets, increase weight by the smallest increment possible. There are four ways to create progressive overload:

• Add reps
• Add weight
• Improve technique
• Enhance mind-muscle connection

The first two are most measurable, but the latter two should improve throughout your training journey. Progressive overload is direct proof your muscles are adapting and growing!

For your first heavy compound exercise of each muscle group, use this warm-up sequence:

• 60% of working weight for 6-8 reps
• 75% of working weight for 4-6 reps
• 90% of working weight for 1-2 reps

You don't need rest between warm-up sets, but take a full 2-4 minutes before your first working set. For isolation exercises or later exercises in your workout, one feeler set at about 50% of your working weight is plenty and may not be needed.

Proper warm-ups prevent injury while preserving energy for your heaviest working sets. This approach gives you the best chance at building that aesthetic body Eubank Jr maintains practically year-round.

Training close to failure is absolutely required for muscle growth. The effective reps model explains that only the last 5 reps before failure actually produce significant muscle growth stimulus. Everything before that is essentially preparation.

Rest between sets should be based on your recovery needs:

• Roughly 2-4 minutes for compound lifts
• Roughly 1-2 minutes for isolation exercises

Wait until your heart rate returns to normal so your cardiovascular system isn't the limiting factor. Being properly rested between sets allows you to generate maximum mechanical tension, which is the primary driver of muscle growth.

Our routine includes some techniques like Reverse Pyramid Training (RPT) and Myoreps to maximise muscle growth. With RPT, you start with your heaviest set when you're freshest, then reduce weight while increasing reps for subsequent sets.

Myoreps on exercises like lying cable lateral raises accumulate metabolites with an activation set followed by mini-sets with minimal rest. This is excellent for capping those shoulders with 3D delts like Eubank Jr's.

The routine also prioritises mid-lengthened focused exercises, which target muscles where they can produce the most force. This optimises the mechanical tension stimulus and leads to greater muscle growth over time.

As a boxer, Eubank Jr's core and neck strength are crucial. We've included dedicated core work with Roman chair knee raises and ab wheel rollouts, plus neck training with neck curls and reverse neck curls. This focuses not just on aesthetics but on building a functional, athletic physique that can take punches and deliver knockout power.

This comprehensive approach to training will help you build that lean, muscular middleweight fighter's physique that projects confidence (maybe not quite as much as Chris!)

THE CHRIS EUBANK JR WORKOUT SCHEDULE

WORKOUT A (MONDAY - UPPER BODY - HORIZONTAL PUSH PULL)

• Incline Machine Press: 4-6, 6-8, 8-10 (Reverse Pyramid Training)
• Flat Barbell Bench Press: 6-8, 8-10 (Reverse Pyramid Training)
• Machine Chest Supported Row: 2 sets of 8-10 reps (Straight Sets)
• Bayesian Cable Curl: 6-8, 8-10, 10-12 (Reverse Pyramid Training)
• Single Arm Overhead DB Extensions: 6-8, 8-10, 10-12 (Reverse Pyramid Training)
• Chest Supported DB Lateral Raise: 10-12 + 3-4, 3-4, 3-4 (Myoreps)
• DB Skiers: 10-12 + 3-4, 3-4, 3-4 (Myoreps)

WORKOUT B (WEDNESDAY - HEAVY LOWER BODY)

• Pendulum Squats: 2 sets of 8-10 reps (Straight Sets)
• Smith Machine Good Mornings: 2 sets of 8-10 reps (Straight Sets)
• Reverse Nordic Curls: 3 sets of 8-12 reps (Straight Sets)
• Lying Leg Curls: 3 sets of 8-12 reps (Straight Sets)
• Calf Press Machine: 3 sets of 12-15 reps (Straight Sets)
• Cable Side Shrug: 3 sets of 10-12 reps (Straight Sets)

WORKOUT C (FRIDAY - UPPER BODY - VERTICAL PUSH PULL)

• Smith Machine Shoulder Press: 6-8, 8-10, 10-12 (Reverse Pyramid Training)
• Underhand-grip Pendlay Rows: 2 sets of 8-10 reps (Straight Sets)
• Single Arm Lat Pulldown: 6-8, 8-10 (Reverse Pyramid Training)
• Dual Rope Triceps Extensions: 3 sets of 8-12 reps (Straight Sets)
• DB Single Arm Preacher Hammer Curl: 3 sets of 8-12 reps (Straight Sets)
• Seated Cable Y Raise: 6-8, 8-10, 10-12 (Reverse Pyramid Training)

WORKOUT D (SATURDAY - LIGHTER LEGS, CORE & NECK)

• Crunch Machine: 3 sets of 10-15 reps (Straight Sets)
• Roman Chair Leg Raises: 3 sets of 8-12 reps (Straight Sets)
• Leg Extensions: 3 sets of 8-12 reps (Straight Sets)
• Nordic Curls: 3 sets of 4-6 reps (Straight Sets)
• Neck Curls: 3 sets of 15-20 reps (Normal Pyramid Training)
• Reverse Neck Curls: 3 sets of 15-20 reps (Normal Pyramid Training)

NEXT: The Jake Gyllenhaal Workout for His Fighter's Physique in 'Road House'

THE CHRIS EUBANK JR WORKOUT NOTES

Here are the workout notes for our take on the man's workout routine. Chris Eubank Jr's impressive middleweight physique isn't built by accident, it's crafted through strategic training approaches that maximise muscle growth while keeping his boxer's agility and endurance.

We've programmed reverse pyramid training (RPT) for key strength movements like machine incline press, machine overhead press, and pendlay rows. After warming up properly, you'll begin with your heaviest set first while you're fresh. For example, on incline machine press, you'll perform your first set at 4-6 reps with your heaviest weight. Rest for 2-4 minutes, then drop the weight by 10-15% and increase to 6-8 reps. For the final set, drop the weight again and aim for 8-10 reps.

This approach lets you lift heavy weights in a fully fresh state, maximising strength progression and overall progressive overload. It's particularly effective because you exert yourself more in that first set when you're at your strongest. The variety of rep ranges also keeps training interesting. RPT also helps develop mind-muscle connection as you feel the same exercise under different loads. Many find it psychologically more sustainable since each set feels easier after tackling the heaviest weight first.

For exercises like pendulum squats, good mornings and leg curls, we've programmed straight sets. This means lifting the same weight for the same number of reps across all sets. Straight sets are a simple, effective way to build muscle and get progressively stronger over time. The consistent weight helps increase form, focus and tension on the muscle being worked because the load remains constant. This approach lets you "master the weight" and milk out all the gains before increasing the weight.

Chris Eubank Jr would benefit from straight sets on compound lower body movements to build a solid foundation of strength and muscle while maintaining control. This approach is particularly valuable for a boxer who needs to maintain proper technique even when fatigued.

We've included normal pyramid training specifically for neck exercises, which are crucial for a boxer like Eubank Jr. This method involves gradually increasing the weight across sets, challenging the muscles with increasing intensity. You'll aim for the higher end of the 15-20 rep range for your first sets while the weight is light. As you progress, the weight becomes heavy enough that you're barely hitting the lower end of the rep range.

Starting light pre-fatigues the muscles, meaning you don't need to lift as much to reach muscle failure. This is ideal for neck training where safety is paramount. While we generally favour reverse pyramid or straight sets for key lifts, normal pyramid training has its place in a boxer's routine, especially for areas that need endurance and injury protection.

For smaller isolation exercises like lateral raises and rear delt skiers, we've programmed myoreps, an incredible training style to maximise muscle growth on exercises that don't work well with heavy weight and lower reps. With higher reps, you only get more muscle fibre recruitment on the last few challenging reps, and myoreps are a brilliant hack to ensure you get more of this recruitment.

You'll perform a normal challenging activation set for 10-12 reps. In those last 3-4 reps, you're recruiting more muscle fibres. Then rest just 10-15 seconds before performing 3-4 more reps. This short rest maintains maximum muscle fibre recruitment. You'll do 3-4 of these mini-sets.

This approach is perfect for shoulder isolation which doesn't always feel good with low reps, but with low weight and high reps alone, you don't get optimal muscle fibre recruitment. Myoreps accumulate a large amount of volume and stimulating reps in a short period. It also lets you focus on mastering form and technique at a given weight, adding reps to either the activation set or one of the cluster sets each week to progress.

When building a balanced physique like Chris Eubank Jr's at his peak fighting weight of around 160-168 lbs, combining these different training styles creates the perfect stimulus for muscle growth, strength development, and aesthetic proportions while maintaining the functional fitness needed for elite boxing performance.

THE CHRIS EUBANK JR DIET PLAN

Chris Eubank Jr sticks to a pretty unique diet approach. Unlike many boxers who follow super strict eating plans, Eubank Jr keeps things more relaxed but still disciplined when he needs to.

His actual workout routine matches perfectly with his eating habits. He trains twice daily, with a morning strength and conditioning session followed by a boxing-focused workout in the afternoon. This split allows his body to recover between sessions while maximizing his muscle growth and fighting ability.

Eubank Jr fuels these workouts with four balanced meals throughout the day. His breakfast usually consists of porridge, a smart choice that gives him slow-release carbs for his morning training. After his first workout, he eats a proper recovery meal containing a good serving of easily digestible protein to rebuild muscle and restore energy. Before his afternoon boxing session, he might have more porridge to fuel his performance. His dinner always includes quality protein like steak, chicken or fish to support muscle repair overnight.

What makes Eubank Jr's approach work so well is how he balances his protein intake with his workouts. He doesn't obsess over protein like alot of people in the mainstream fitness scene. We believe that approximately 0.82g of protein per pound of bodyweight is enough to maximise muscle growth. Chris' regular meat consumption supports his protein requirement and is also dense in micronutrients to support high testosterone levels to fuel his sparring and high pressure bouts. 

"I eat meat. I know some guys kind of stay away from meat but I can't do it," Eubank Jr explains. "We have meat - steak, chicken, fish – with everything. I eat meat every day. I'm still able to make the weight."

This approach to nutrition powers his workout routine perfectly. By spacing his meals around his training sessions, he provides his body with the right nutrients at the right times. 

For guys looking to build a similar aesthetic body to Chris Eubank Jr, the key lesson is sustainability. His workout routine works because his nutrition supports it without being overly restrictive. You don't need to eat six meals daily or follow extreme diets to build muscle and stay ripped. Just be consistent and consume quality nutrition timed around your workouts if you're really trying to dial things in from an athletic performance perspective.

The most challenging part of Eubank Jr's routine comes during the week before fights, when he must cut weight more aggressively. During this time, his workouts remain moderately intense but his calorie intake drops significantly. This creates a large calorie deficit (around 5-15% below maintenance) that allows him to shed fat. A more moderate calorie deficit would be recommended for the average man. 

If you're looking to build a fighter's physique like Chris Eubank Jr, focus on nutrient-dense whole foods that fuel your workouts effectively. His approach shows that you don't need to sacrifice enjoyable meals to maintain a lean, muscular body. Just be consistent with both your nutrition and training.

His workout routine combined with his balanced diet has helped him maintain his impressive 34-year-old physique throughout his career, allowing him to compete effectively at his fighting weight while maintaining the strength and endurance needed for championship bouts. At 5'11" and a fighting weight of around 160-168 pounds, Chris Eubank Jr proves that a sustainable approach to both diet and exercise leads to a great body that performs when it matters most.