Giannis Antetokounmpo Workout Routine and Diet Plan

Giannis Antetokounmpo is 24 years old and is doing great with his career as of now but all through his childhood he has seen a struggle to live well. It was in 2012 when Antetokounmpo joined Filathilitico and played in the basketball league in Greece. It is usually seen as the beginning of his amazing career.

These days he has been in the headlines for his ‘Incredible Hulk’ transformation and also because of the words he stated, ‘I would exchange the MVP title for the World Cup gold medal in China.’ His last major game was FIFA Basketball World Cup 2019 which was held in China where got a lot of appreciation even though he did not play for much duration.

He is a player who is usually admired for his speed and ball-handling skills. There is no other reason than physical fitness and dedication towards it for his success. Also, it is very clear that he has a natural talent for the game and probably that’s why he has come along this far in it.

Because of his stunning transformation and great stature, many young players are inspired by him and follow his workout routines and diet plans. He is a well-known figure among fitness fanatics. And this post is exactly about that. But before we delve into his workout routine, here are some physical statics of the player.

Giannis Antetokounmpo Physical Statistics:

Age 24 years 
Height 6 feet  9 inches (211 cm)
Weight 242 lbs (110 kg
Hair Black
Eyes Brown

Giannis Antetokounmpo Workout/Training Schedule

Giannis Antetokounmpo follows quite an intense workout routine to look as shredded as he looks now. He tries to add a lot of dynamic movements in his workout to maintain his stamina. He exercises two times a day for an hour each. His workout in the gym includes:

Day 1 and 3: Monday and Wednesday Giannis Antetokounmpo workout routine

Upper Body Workout Schedule

  • Neck exercises of 6-10 reps done in 1 set
  • Standing shoulder shrug of 6-10 reps done in 1 set
  • Incline press of 6-10 reps done in 3 sets
  • Incline flat bench press of 6-10 reps done in 3 sets
  • Close grip pull up of 8-10 reps done in 1 set
  • Machine pullover of 6-10 reps done in 1 set
  • Dumbbell lateral raise of 6-10 reps done in 2 sets
  • Dumbbell front raise of 6-10 reps done in 2 sets
  • Seated cable row of 6-10 reps done in 1 set
  • Seated cable scapular retraction of 6-10 reps done in 1 set
  • Machine chest press of 6-10 reps done in 1 set
  • Incline machine chest press of 6-10 reps done in 1 set
  • Lat pull down of 6-10 reps done in 1 set
  • Machine overhead press of 6-10 reps done in 1 set
  • Machine row of 6-10 reps done in 1 set
  • Machine reverse flye of 6-10 reps done in 1 set
  • External rotation of 6-10 reps done in 1 set
  • Internal rotation of 6-10 reps done in 1 set
  • Triceps press down of 6-10 reps done in 1 set
  • Cable curls of 6-10 reps done in 2 sets
  • Hand grippe of 6-10 reps done in 2 sets
  • Wrist flexion of 6-10 reps done in 1 set
  • Wrist extension of 6-10 reps done in 1 set

Day 2 and 4: Tuesday and Thursday Giannis Antetokounmpo Workout Routine

Lower Body Workout Schedule

  • Dead-lift of 6-10 reps done in 2 sets
  • Squats of 6-10 reps done in 2 sets
  • Romanian deadlift of 6-10 reps done in 2 sets
  • Glute-ham raise of 6-10 reps done in 2 sets
  • Leg press of 6-10 reps done in 2 sets
  • Leg curl of 6-10 reps done in 1 set
  • One leg press of 6-10 reps done in 1 set
  • Dumbbell step-up of 3-4 reps
  • Lunges of 6-10 reps done in 2 sets
  • Leg curl on an exercise ball of 6-10 reps done in 1 set
  • One leg hip extension of 6-10 reps done in 1 set
  • The bridge on an exercise ball of 6-10 reps done in 1 set
  • Hip abduction of 6-10 reps done in 1 set
  • Standing calf raise of 6-10 reps done in 1 set
  • Reverse crunches of 6-10 reps done in 2 sets
  • Cable side bend of 6-10 reps done in 2 sets

Day 5 and 6: Friday and Saturday Giannis Antetokounmpo Workout Routine

Day 5 and 6 are mostly about cardio like running, swimming, or playing any sports.

Day 7: Sunday Giannis Antetokounmpo Workout Routine

Sundays are usually reserved for rest and recovery.

His motivational workout videos.

Besides his workouts, here are some of the tips which he absolutely follows to make his fitness reach an optimum level:


Compound movements are important because it engages more muscle and it means that you will be gaining more muscles too. The compound movements include exercises like squats, deadlifts, press, power cleans, etc, which try to include more than a single muscle. Exercises like these are grain for full body development.

The exercises are quite forceful because it requires you to put your feet on the ground. You, therefore, apply more pressure. For example, in a front squat, you engage more power from your upright posture and more than a single part of your body is engaged to supply you with power.


Any kind of resistance exercise is great for building endurance. You can use these exercises to activate your muscles. It is also a great exercise for your joints. To work with a band, you need to follow these steps:

  1. Place the band under your feet.
  2. Grab the ends of the band with your hands.
  3. Do a front raise that goes over your head.
  4. For the alphabet ‘T’ by dropping your arms to a mid-level.
  5. Raise your arms back up in the previous position.
  6. Repeat the steps to form a consistent cycle.
  7. Do the cycles at least 10-15 times.

Explosive movements prove to be beneficial in the gym or on the playground. You can do it by jumping on the ground. Jumping helps you to work hard on your landing and jumping performance.

You can take this to the next level by performing jumping workouts. This also tends to improve athletic quality. You can do vertical jumps, jump squats, and box jumps out of many others. Make sure that your jumps are as quick as possible so that you remain in the air most of the time.


Having a good night’s sleep is super important for a full recovery. Your body gets into an anabolic state when you go to bed and builds muscles. This is helpful for your overall health.

It is recommended to have at least 7-8 hours of peaceful and uninterrupted sleep at night. So make sure you have a warm bed and a dark room for a perfect sleep.


Many times we have sore muscles and we usually tend to rest it off by doing absolutely nothing at all. Although, the true method is to speed the recovery by doing some low-intensity workouts.

The low-intensity workouts can be anything from a brisk walk, yoga, stretching exercises, or a hike. When we rest, the blood flow is not as fast but when we engage in some physical activity, the flow is increased which will remove the muscle soreness.


Rest is as important as your training because you do not want to overwork those muscles. For this, one must time their intervals cautiously in between their workouts and outside of it. Intervals and proper rest are two ways that are often considered a game-changer and enable an athlete to perform his best. For the best results, it is important to discuss your rest intervals with your trainer and stick to them. It will enhance the performance and speed.


Tightness in muscles such as glutes or back can prevent you to perform certain tasks like bending, squatting, or jumping. Overworked muscles would often result in muscle pain, injury or immobility. It is important to get yourself a myofascial release before and after your workouts to help you recover better.

Myofascial release is a kind of deep tissue massage that helps to improve blood flow in the body and makes your muscles supple and flexible, preventing any kind of stiffness. It helps to elevate knots in the muscle and promotes muscle relaxation. It can be done by using foam rollers and in case that is not readily available, softball, golf ball, lacrosse ball or any other kind of ball would work pretty well too.


A healthy state of the body is not necessarily attained by going to the gym. It is equally important that you stay active throughout the day. It is important to have a generally healthy lifestyle that includes proper nourishment plans too. Diet has a major role to alleviate our physical stamina and strength.


The connective tissues in the body that are responsible for building muscles are largely comprised of water and other liquid materials. Lack of water intake will lead to dehydration which would further lead to harmful implications on the body. It can also hinder your athletic performance.

Water, hence, acts as a lubricant for the muscles and enough water is necessary for the muscles for their regular functioning. Some people drink gallons of water in a single day but it is important to calculate your water intake. You just need to multiply your body weight by 0.6 to get your recommended intake in oz.


When you work out in a group or with your workout partner, there is always a feeling of competition. You can use it to your advantage by developing a ‘get it done or ‘do or die attitude. It is therefore important to not just train hard but to train smart too. Self-motivation is the key to success. Competitiveness can either make you or break you and it is totally up to the athlete to use it to his advantage.

On talking about his diet and exercise, Giannis Antetokounmpo says that “There is no break. Proper nutrition and exercise are very important to me.” He even tells how his brothers play an important part in his training schedule. “They motivate me and it’s always very competitive. My family has always been very athletic and everyone loves to be fit,” he says. “I try to train with as many of the guys as I can. You only get better when you compete against the best,” he explains.
He feels that stretching is one of the most important things that one can do after a workout and he does not omit it from his plan ever. “It’s the best fitness advice I’ve received,” he says. “It’s important to stretch and take care of injuries when they appear,” the Greek Freak says.

That is all about Giannis Antetokounmpo’s workout or training schedule. Let us move on to his diet plan.

Giannis Antetokounmpo’s Diet Plan

During his in-season workout routine, he takes an ample amount of carbs and protein so that he is never out of energy. However, his carb intake is not too much because he still had to lose a few pounds and gain muscles.

During the offseason, Giannis Antetokounmpo did not really bother about eating clean and mostly lived off fast food. But now, he has added plenty of fruits and vegetables to his meal plan.

He takes a protein shake 45-60 minutes before he is ready for his workout. Throughout the day, he consumes a lot of water to keep himself hydrated. Although he has never really talked about his diet plan in detail, he has few tips to be given.

Giannis Antetokounmpo’s diet plan includes

  • His first meal of the day in the morning includes some oatmeal, bacon, eggs, and fruits, which is a complete meal including protein, carbs, and fiber.
  • Giannis Antetokounmpo makes sure to eat after several intervals, including at least 6 meals in his day.
  • He eats a heavy diet comprising of protein after his workout.

These are a few things that Giannis Antetokounmpo follows to maintain his physical fitness.

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