Deontay Wilder's training & diet programme is absolutely ridiculous


Deontay Wilder may have lost his last two fights, but it still goes without saying that he is one of the greatest heavyweight fighters of our time.

The Bronze Bomber has enjoyed an illustrious career, winning 42 out of his 45 fights. He is known for his incredible punching power with all but one of his victories coming via knockout.

Fighting at an elite level for such a long time requires immense hard work and discipline and the 36-year-old has maintained a diet and training regime that has helped him reach where he is now.

Thanks to Fitness Volt, we can now take a dive into the American’s daily diet, as well as his weekly training programme.

Deontay Wilder’s Diet

Wilder’s regular diet comprises of five meals, the first of them being breakfast at 8am, during which he has pancakes, sausage, eggs and a protein shake.

His second meal is lunch No.1 at 11am, during which he eats Alfredo chicken pasta, corn on the cob, garlic bread and has a protein shake. Wilder’s second lunch is at 2pm and it constitutes a sandwich and two boiled eggs.

Yes, he really does have two lunches.


The Bronze Bomber has dinner twice a day, the first of them at 5pm, a time during which most people have supper or hi-tea. His fourth meal consists of Salisbury steak, potatoes and yams and green beans.

Wilder eats his final meal at 7:30pm, eating T-Bone steak, red potatoes, squash and green beans.

How’s that for a daily intake?!

Deontay Wilder’s Training Programme

The Bronze Bomber also has a well-organised training routine. On Mondays he works on his agility and abs, undergoing cone agility drill, form run drill and cool down/ab finisher circuit.

He spends Tuesdays in the pool, claiming: “I love the water because it builds all your muscles in your body. I can’t even tell you the name of the muscles, that’s for sure, but I feel it.”


Wilder rests on Wednesdays while doing hops and weights on Thursdays. His training on the latter day comprises of rudiment hops, in which cones are set at a comfortable length apart to use for each set. The 36-year-old does single leg hop, double leg hop, forward hop and sideways hop.

Wilder’s weight training comprises of deep back squat, dumbbell reverse lunge, deadlift, leg extension, dumbbell single-leg calf raise, single-leg leg press and single-leg hip extension.

On Fridays the Bronze Bomber focuses on weights and plyometrics, which he does on sand. Wilder’s plyometric moves include squat jump, single-leg knee tuck hop, squat jump, jumping lunge, pause squat, leg hop and high knee. 

His weight training comprises of clean pull, lunge position dumbbell shoulder press, dumbbell one-arm row, dumbbell bent over row, dumbbell incline press, dumbbell arm curl and dumbbell front lateral raise.



Wilder’s Saturdays are mainly for boxing workouts, which includes hitting mitts and sparring.

Sundays are then either rest or optional training for the Bronze Bomber.

The 36-year-old’s diet and training regimes have made him the fighter that he is and we hope to see him back in the ring as soon as possible.

Having lost two bouts in a row, Wilder will be keen to bounce back.

News Now - Sport News