Heavyweight Boxer Deontay Wilder’s 4-Day Workout Program

Deontay Wilder is arguably the ideal heavyweight boxer in the world. He’s nevertheless to drop outright in the boxing ring in over 43 profession matches, and he’s earned the popularity as a knockout artist by finishing 41 of his wins with a KO. Not negative for a dude who only began boxing at the age of twenty.

Regarded by the nickname “The Bronze Bomber” for winning a bronze medal at the 2008 Olympics, Wilder has electrified the heavyweight division with his character (and, indeed, penchant for knockouts). A key element of why Wilder has been so successful has been his concentration on coaching and preparing for each match with excessive element. Wilder has worked with trainer Joey Scott for a variety of decades. They’ve collaborated on applications that aid Wilder deal with off from individual opponents and max out his agility, velocity, and uncooked power.

“I’m just very distinctive from the typical fighter and so I teach in different ways than the typical fighter,” Wilder tells Men’s Journal. “That’s why I’m ready to do a ton of factors. When you glance at me, I’m massive, but I’m agile and mobile, so it helps make me flexible in the ring and ready to transfer around. When you have the flexibility to transfer around the ring like I can, you really do not get as weary. I operate on the principles a ton, and I do a ton of sparring as element of my camps. I also like to use swimming and h2o exercises as element of my coaching.”

Here’s a glance at a single of the agility exercises Wilder incorporates in his coaching: 

Wilder is set to get back in the ring for a single of the most anticipated matches of the calendar year: Soon after combating to a split attract back in December 2018, Wilder is matching up with Tyson Fury for a rematch, this time in Las Vegas on Feb. 22.

(Note: Modify the weights, sets, and reps for your ability. As Wilder stated, he’s not the typical person—or boxer.)

Deontay Wilder’s four-Day Exercise session Software:

Directions: Right before each exercise day, Wilder does a dynamic warmup consisting of stretching and motion drills. Check out this warmup to primary your entire body.


Cone Agility Drills: Established up two cones 3 toes aside and transfer laterally around the cones in a circle. “Focus on lateral motion and steadiness whilst transforming directions,” states Scott. Accomplish two sets x three reps (a single revolution around the cones is 1 rep).

Form Operate Drills: “On the initial set, do foot over ankle motion for the next set, do foot to shin and on the third set, do foot over knee,” Scott states. “You can use the very same cones as the past drill for distance.” Accomplish three sets x four reps, getting 1 moment rest in between each rep and four minutes rest in between sets.

Interesting Down/Stomach muscles Finisher: Entire situps, crunches, Russian twists, woodchops, reverse crunches, and any other main moves you like. Accomplish 200 complete reps.


Pool Intervals: 

  • Left Leg Bounds: 1 set x four laps (1 lap = when throughout the pool) – For a demonstration of the leg certain, look at this video clip.
  • Right Leg Bounds: 1 set x four laps
  • Double Leg Bounds: 1 set x four laps (alternate bounds in between left and ideal)
  • Split Jumps: 1 set x four laps
  • Squat Turns: 1 set x four laps
  • Wall Leg Kicks: 6 sets x three minutes
  • Interesting Down: 6-lap swim


Lively Restoration Day: Body routine maintenance, massage, and rehab operate.


Rudiment Hops: Established up cones at a at ease length aside to use for each set. (Go here and here for a demonstration of Rudiment Hops)

  • One Leg Hops: two sets x two reps (each rep really should be back and forth)
  • Double Leg Hops: 2 sets x two reps
  • Forward Hops: two sets x two reps
  • Sideways Hops: 2 sets x two reps

Cone Agility Drills (very same from Monday exercise): 2 sets x three reps around the cones


Note: Use the weights-reps-sets-rest array that is at ease for you

  • Deep Back Squats: 4 sets x 8 reps
  • Dumbbell Reverse Lunges (45 lbs): four sets x 10 reps
  • Deadlifts (225 lbs): four sets x 8 reps
  • Leg Extensions: 4 sets x 12 reps
  • Dumbbell One-Leg Calf Raises (45 lbs): four sets x 10 reps
  • One-Leg Leg Push: four sets x 10 reps each facet
  • One-Leg Hip Extensions: 4 sets x 10 reps


Sand Pit Plyometric Moves: Wilder does these on sand, but you can do these on a mat/in the health club as very well. Accomplish four sets x thirty-sec. rep for each physical exercise. Rest 1:thirty in between rounds.

  • Squat Jumps 
  • One-Leg Knee Tuck Hops (thirty sec. for each facet)
  • Squat Jumps
  • Jumping Lunge (thirty sec. for each facet really do not switch each rep)
  • Pause Squats
  • Leg Hops (thirty sec. for each facet)
  • Large Knees 


  • Clean up Pulls: four sets x 8 reps
  • Lunge Situation Dumbbell Shoulder Push (35 lbs): four sets x 8 reps
  • Dumbbell One-Arm Row (fifty lbs): three sets x 8 reps
  • Dumbbell Bent Above Row (fifteen lbs): three sets x 8 reps
  • Dumbbell Incline Push (fifty lbs): four sets x 8 reps
  • Dumbbell Arm Curls (thirty lbs): four sets x 8 reps for each facet
  • Dumbbell Front Lateral Raises (fifteen lbs): three sets x 8 reps

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