JRR

ANDREW TATE MUSCLE MASS BUILDING WORKOUT

3–4 minutes

Andrew Tate, a well-known figure in the fitness world, is famous for his impressive physique and grueling workout routine. His regimen is designed to build muscle and increase strength, and it can be completed relatively quickly. Tate’s workout routine comprises calisthenics, jump roping, and boxing. He believes that these exercises are all fantastic for muscle growth and increased strength. Calisthenics, such as pushups and pull-ups, are bodyweight exercises that require no equipment and can be performed anywhere. Jump roping and boxing are both great cardio exercises that can help build endurance and burn fat.

In a vlog with Mike Thurston, Andrew Tate stated that he lifts as heavy as possible to hit personal records to keep his muscle mass. Additionally, he follows an incredibly high protein diet, which is crucial for building and maintaining muscle. Tate’s diet is known to be “trash,” according to a vlog with Mike Thurston, but he recommends minimizing carbohydrates and eliminating added sugars. He believes that cutting sugar out of your diet and eating everything else will lead to a healthy and balanced diet. While a healthy diet is crucial for building muscle and increasing strength, we will focus on the workout routine aspect in this article.

During his recent stint in prison, Andrew Tate followed an intense workout regime of 500 squats and 500 press-ups a day. This workout routine focuses on calisthenics and can be performed without any equipment. The routine targets multiple muscle groups and can be completed relatively quickly. Tate has also been known to walk 10km around his tiny cell as he has “extremely limited freedom of action.”

In conclusion, Andrew Tate’s workout routine and high protein diet are designed to build and maintain muscle mass and increase strength. His exercise regimen comprises calisthenics, jump roping, and boxing and can be completed without any equipment. While his diet may not be the healthiest, his workout routine and dedication to fitness make him an inspiration to many fitness enthusiasts between the ages of 16-25. It is important to perform each exercise with proper form and gradually increase the number of reps and sets as you become stronger.

While many different opinions on Andrew Tates workout can be found we have decided to create two Tate inspired routines. One for beginners who lack the equipment of a gym and one for seasoned gym goers who have access to facilities.

ANDREW TATE PRISON WORKOUT:

Warm-Up:

  • 5 minutes of jump roping
  • 20 pushups
  • 20 air squats

Main Workout:

  • Pull-Ups (4 sets of reps: Reps ranging 20,15,10,8)
  • Push-Ups (4 sets of reps. Reps ranging 40,25,20,20)
  • Sit-Ups (4 sets of 25 reps)
  • Dips (4 sets of reps. Reps ranging 15,15,10,8)
  • Lunges (4 sets of 20 reps)

Cooldown:

  • 5 minutes of jump roping
  • Stretching

ANDREW TATE WEIGHT LIFT TRAINING REGIME:

It’s important to remember the lifting style is to lift heavy and progressively overload the muscles. Meaning continue adding more weight until you cannot reach the rep range and stay at that point. Remember to warm up and ‘activate’ each muscle area before adding heavy weights.

Monday (Chest and Triceps)

  1. Bench Press – 4 sets x 6-8 reps
  2. Incline Pushups – 4 sets x 12-15 reps
  3. Weighted Dips – 4 sets x 6-8 reps
  4. Skull Crushers – 3 sets x 10-12 reps
  5. Triceps Pushdowns – 3 sets x 10-12 reps

Tuesday (Back and Biceps)

  1. Pull-ups – 4 sets x 6-8 reps
  2. Chin-ups – 4 sets x 6-8 reps
  3. T-Bar Rows – 4 sets x 10-12 reps
  4. Seated Cable Rows – 3 sets x 10-12 reps
  5. Hammer Curls – 3 sets x 10-12 reps
  6. Preacher Curls – 3 sets x 10-12 reps

Wednesday (Rest)

Thursday (Legs and Shoulders)

  1. Barbell Squats – 4 sets x 6-8 reps
  2. Bulgarian Split Squats – 4 sets x 10-12 reps
  3. Leg Press – 4 sets x 12-15 reps
  4. Seated Shoulder Press – 4 sets x 6-8 reps
  5. Lateral Raises – 3 sets x 10-12 reps
  6. Front Raises – 3 sets x 10-12 reps

Friday (Chest and Triceps)

  1. Dumbbell Bench Press – 4 sets x 6-8 reps
  2. Pushups – 4 sets x 12-15 reps
  3. Close-Grip Bench Press – 4 sets x 6-8 reps
  4. Overhead Triceps Extensions – 3 sets x 10-12 reps
  5. Triceps Kickbacks – 3 sets x 10-12 reps

Saturday (Back and Biceps)

  1. Deadlifts – 4 sets x 6-8 reps
  2. Bent Over Rows – 4 sets x 10-12 reps
  3. Lat Pulldowns – 4 sets x 10-12 reps
  4. Hammer Curls – 3 sets x 10-12 reps
  5. Concentration Curls – 3 sets x 10-12 reps

Sunday (Rest)

Greg Doucette video on Tates ‘prison physique’