Last Updated On January 1, 2026
When it comes to fitness, Andrew Tate knows a thing or two. He is so passionate about it, which is easy to tell from his physique.
In this guide, I'll explore his workout routine, diet plan, and supplement regime together as we delve into the world of the provocative yet captivating Andrew Tate.
- Andrew Tate’s Workout Summary
- How Andrew Tate Gets His Physique (Exact Routine)
- Who Is Andrew Tate?
- Andrew Tate Current Body Stats
- Andrew Tate’s Workout Philosophy
- Accomplishments
- What Is Andrew Tate’s Diet?
- What Supplements Does Andrew Tate Consume?
- Andrew Tate’s Workout Playlist
- Andrew Tate Workout Routine Questions
- Conclusion
Andrew Tate’s Workout Summary
Main Workout Goal | Overall strength; medium and high-intensity, short-duration efforts |
Program Duration | Indefinite period |
Workout Days Per Week | 7 |
Time Per Workout | 35 minutes |
Equipment Required | Barbell, V-bar, Dumbbells |
Recommended Supplements | Whey protein powder, BCAAs, creatine, pre-workout |
How Andrew Tate Gets His Physique (Exact Routine)
His current quick 35-minute "Cobra" routine is great for staying in good shape but is too one-dimensional and challenging for beginners.
So, I'm sure his routine looked significantly different 10 or 15 years ago. Back then, his workout was way more comprehensive, and now he maintains his muscles and cardiovascular capacity.
Nowadays, he does 500 squats, 500 push-ups, and walks 10 km (6.21 miles) daily.
This isn’t the worst thing, but honestly speaking, that is too much because rest days are equally important.[1]
Let's say he is really doing these many squats and push-ups daily. This undeniably means that he has an extremely strong upper body.
He is currently prohibited from walking 10 km outside the house, but he can use a treadmill, which is a good substitute, and it can be even better if he uses an incline treadmill.
Andrew Tate did not specify how often he does the bench press workout and boxing routine.
The bench press workout is very basic, with only 3 sets of 6-8 reps, so I assume he uses heavy weights. Along with the bench press, he also does V-bar dips, where he targets the chest and triceps again.
Doing pull-ups during the bench press workout doesn't make much sense to me, but okay, you don't have to follow the usual training splits religiously.
The boxing routine is perfect for cardiovascular fitness and something he is very familiar with. Shadow boxing plus burpees will make your heart rate go through the roof, so be careful if you decide to try this cardio routine. During his boxing workout, he uses light dumbbells.
In most cases, he makes only short rests between the sets and exercises.
Bodyweight Workout (Every Single Day)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Squats | 1 | 500 | |
Push-Ups | 1 | 500 | |
Walk | 1 | 10 km |
Bench Press Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Bench press | 3 | 6-8 | |
Pull-ups (wide grip) | 3 | 6-8 | |
V-bar dips | 3 | 6-8 |
Boxing Routine
Exercises |
|---|
Shadow Boxing |
Burpees |
Push-Ups |
Lifting Light Dumbbells |
Who Is Andrew Tate?
Andrew Tate was born to an American father and a British mother on December 1, 1986, in Washington, DC.
His father was a famous individual. Emory Tate was an American Chess International Master. He is one of the first globally successful African-American chess grandmasters.
While Andrew and his brother Tristan were still young, their parents divorced, and they moved to the UK with their mother.
Growing up, he developed a passion for martial arts and combat sports. He started his kickboxing training and quickly showed promise in the discipline.
Known for his explosive style and powerful strikes, Andrew Tate made a name for himself in the kickboxing and Muay Thai circuits.
Still, he decides to chase success beyond the ring and does it quite differently than his father.
He has been known to express controversial and polarizing views on various subjects, which have garnered criticism and sparked debates.
His controversial statements and actions have often overshadowed his athletic achievements and entrepreneurial ventures, including crypto, social media marketing, e-commerce, and personal branding.
While his provocative style has amassed significant popularity, it has also attracted its fair share of scrutiny and criticism.
He had encounters with the law more than once in several countries.
Andrew Tate Current Body Stats
Stat | Measurement |
|---|---|
Height | 6’3” |
Weight | around 200 lbs |
Age | 36 |
Biceps | 16 inches |
Waist | 32 inches |
Chest | 44 inches |
Andrew Tate’s Workout Philosophy
It is clear that fitness is very important to him, and he does not skip workouts even when he has other obligations or problems.
Like most combat athletes, he values all-around strength, functional movements, and supreme physical condition over the extreme muscularity characteristic of bodybuilders.
A workout regime without days off suggests that physical activity is important for his mental and not only physical health. It's a great way to relax from an otherwise hectic lifestyle.
He encourages individuals to develop a resilient mindset, pushing through physical and mental barriers to reach their goals. This mental toughness translates beyond the gym, helping individuals face challenges in other areas of life.
Accomplishments
When you first think of Andrew Tate, you won't think about his accomplishments but rather his lavish lifestyle, misogynistic comments, and jail time. He has no one to blame but himself for such a reputation.
Still, it would be fair to mention his great score in the kickbox. He fought in a total of 85 matches and won 76, which is a fantastic winning percentage. His kickboxing success spans several associations and federations.
His entrepreneurial success and social media influence are undeniable.
He established himself as a mentor and motivational speaker, sharing his insights on achieving success and financial independence.
Sports success and business ventures have brought him considerable wealth, enabling him to live a luxurious life.
It remains to be seen whether the charges against him will be dropped, as many expect, or if he will spend the next years and decades behind bars.
What Is Andrew Tate’s Diet?
The Andrew Tate diet is not one to look up to, for most people.
According to him, he often eats only one meal a day, the so-called OMAD approach, an intense and extreme type of intermittent fasting in which you consume all of your calories at once.
It is certainly not something I recommend to my clients because it is highly questionable whether you can eat all the necessary macronutrients for that day during one meal.
His one meal during the day is poorly balanced, consisting of almost exclusively meat. Although I'm a huge fan of meat, the diet must be balanced, and Andrew Tate's diet is the polar opposite. Tate likes a carnivore diet, again, something extreme and not sustainable in the long term, albeit good for burning fat.
His other habits are even worse. He consumes 10+ cups of coffee daily, far exceeding the recommended caffeine intake (400 mg daily.) And he is smoking cigars regularly, so overall, he has an unhealthy lifestyle.
He admits that in a vlog with Mike Thurston and says he often eats fast food or doesn't eat at all, all day, and consumes coffee, cigars, added sugars, and so on.
What Supplements Does Andrew Tate Consume?
It is unlikely that someone who struggles to eat healthily on a daily basis takes care of regular supplementation.
Andrew Tate has launched his own line of supplements, which seems like a great business venture since he is famous. Supposedly, he consumes those supplements.
Whether true or not, Top G testosterone booster, multivitamin, and supplement "for mental clarity" are poorly made, consisting of many proprietary blends.
So even if he takes supplements regularly, I believe he is buying them from some better manufacturer.
He swears he doesn't take anabolic steroids, but low body fat and building muscle mass simultaneously certainly raise suspicions.
Andrew Tate’s Workout Playlist
Let's see which music motivates Andrew Tate to train even harder.
Andrew Tate Vibes
There are over 120 songs on his playlist, so everyone will find at least a few songs they like. The playlist lasts about 4 hours, so you will need 2 training sessions, probably more, to play it all.
I was pleasantly surprised after hearing the first song on the list - Tourner Dans Le Vide by Indila. Apart from this French singer, you will find numerous different genres and artists.
Andrew Tate Workout Routine Questions
In the last 6 months or so, jail cell and home are the only gyms where Andrew Tate trains. Before legal problems, he was associated (although unconfirmed) with the renowned London Shootfighters gym. This gym is known for its focus on combat sports, which aligns with Andrew's background in kickboxing and MMA.
Andrew Tate has competed in professional matches at the cruiserweight and light heavyweight divisions. The cruiserweight class typically ranges between 180 to 195 pounds (82 to 88 kilograms). The light heavyweight weighs between 171 to 180 pounds (77 to 82 kilograms). Andrew's skills and physical attributes allowed him to excel within those weight categories.
Andrew Tate sleeps 6 hours a day on average. It is shorter than recommended and not in line with his fitness lifestyle.[2] However, he can't compensate for staying up all night, so his sleep must suffer.
Andrew Tate started training in various martial arts disciplines, including kickboxing, at around the age of 19. That is not very early compared to some other martial arts stars, but he still managed to develop his skills, shape his mindset and lay the foundation for his successful career in combat sports.
Conclusion
I guess you now know how important it is to separate the person from the workout. Despite the numerous flaws of this enigmatic personality, there are positive aspects we can learn from Andrew Tate's fitness program and incorporate into our fitness journey.
What makes this routine stand out is an emphasis on intensity and efficiency. With a quick 35-minute duration, the workout utilizes compound exercises and explosive movements to maximize calorie burn and muscular engagement.
While it offers unique benefits, his workout session is not without drawbacks. The intensity and complexity of the routine are not suitable for beginners or those with certain physical limitations.
References:
- https://www.mdpi.com/2411-5142/7/1/22
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/
