Gennady Golovkin Inspired Workout Routine

October 28, 2015 by VAHVA Fitness

Gennady Golovkin or "GGG" is a Kazakhstan professional boxer with a record of 34-0. Gennady Golovkin has the highest knockout percentage (91.2%) in middleweight history.  


Gennady Golovkin is a world champion level boxer who is one of the most promising prospects in the boxing game. He is said to have one of the strongest chins in boxing history, since he has never been knocked out in his 375 fights as a boxer.

With the record of 34-0 and relatively young age (33), Gennady Golovkin has the potential to be one of the greatest boxers ever lived.

Golovkin just recently fought against David Lemieux for IBF Middleweight title, and won spectacularly with a technical knockout.

Below we have compiled a Gennady Golovkin workout routine for strength and conditioning based on his training videos and social media.

Gennady Golovkin Workout Exercises


Like most fighters, boxers included, Gennady Golovkin utilizes lots of sprints in his training routine.

Sprints are a phenomenal exercise to not only improve your cardio but to also improve the explosiveness of your lower body. 

One Leg Diamond Push Ups

diamond push up golovkin
gennady golovkin push up

We have seen Gennady Golovkin doing diamond push ups for numerous of times. 

Diamond push up is a push up variation which will primarily focus on triceps, but front deltoids and pecs will get extensively worked on as well.

One leg will add an unstable element to the exercise and as a result, will improve the stabilizer muscles and overall core strength, since the diamond push up requires a greater deal of balance.

Gennady Golovkin Abs Work

Like many boxers, Gennady Golovkin utilizes many different abs exercises in his strength and conditioning routines. 

In addition to just training the upper and lower abdominal muscles, Gennady Golovkin also works the obliques. Obliques produce a great amount of twisting strength, which is beneficial for throwing fast and powerful punches.

Golovkin Sit Ups


A regular sit up where Golovkin is holding his hands in the front of his body (see the image above), is one of the signature exercises of Gennady Golovkin. 

A properly done sit up is a great exercise to train the hip flexors and abdominal muscles. 

Plate Oblique Twist

gennady golovkin abs
golovkin abs

Plate oblique twist is a great exercise to train both the abdominals and obliques in an effective fashion. 

Hold the weight in front of your body, and try to move the weight by turning your body to the sides.

Explosive Medicine Ball Oblique Twist

oblique twist gennady golovkin
oblique twists gennady golovkin
abs golovkin

Explosive medicine ball oblique twist trains the same muscles as the plate oblique twist, but with this exercise, the goal is to do it as explosive as possible. 

In addition to building amazing explosiveness in the obliques and other core muscles, hips will get stronger as well.

This is one of the best exercises you can do to improve your punching power, since majority of the power comes from the hips and the twisting motion.

Gennady Golovkin Workout Routine

Below you can read the recommended sets and reps for the Golovkin exercises we have demonstrated above. 

You can do everything on it's own, but we recommend adding some pulling work like pull ups and leg work like squats to balance the workout.

Gennady Golovkin Routine

Sprints: 5 sets of 25 to 50 meters. 

One Leg Diamond Push Ups: 4 sets of 10 repetitions.

Golovkin Sit Up: 4 sets of 15 repetitions.

Plate Oblique Twist: 4 sets 20 repetitions.

Medicine Ball Oblique Twist: 3 sets of 14 repetitions.

Take 1-2 minutes of rest between sets. 

You can do this Golovkin workout routine for 2-5 times per week.

Train hard, stay safe.

samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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