Joel Embiid Workout Routine and Diet Plan [Updated]

By | February 25, 2022

Joel Embiid Workout Routine and Diet Plan[Updated]: Joel Embiid is a professional basketball player that plays for the Philadelphia 76ers in the NBA league.

Joel Embiid Is one of the biggest and strongest guys in the whole NBA league. When he graduated from College, Joel Embiid was accepted into the NBA during the NBA draft of 2014. So if you also want the Joel Embiid workout and the Joel Embiid diet plan, keep reading.

Joel Embiid Workout Routine and Diet Plan[Updated]

Joel Embiid Workout Routine and Diet Plan[Updated]

Joel Embiid Body Stats

Height 6 ft 11½ inch
Weight 127 kg
Age 27 years
Chest 46-48 inch
Waist 34-36 inch
Biceps 16-17 inch

Also Read: Ben Simmons Workout Routine and Diet Plan


Joel Embiid Workout Routine

Joel Embiid is a well-known player known for his vast wingspan and tallest NBA players. However, he is tall and a great athlete who is always ready to attack that ball. Besides that, many players are now talking about Joel Embiid’s weight loss. Joel Embiid was not always as ripped as now, and the change started a few years ago. So if you also want to know how Joel Embiid lost that weight and what workouts he incorporated in his training, then keep reading.

After reading about Joel Embiid’s routine, I figured out some of the training he went through. Joel Embiid worked a lot on his improvement on and off the court. Joel Embiid’s trainers mentioned watching many videos about particular shots and moves and then working on that move. Besides that, Joel Embiid worked a lot in the gym, lifting weights, and running basketball drills and practice.

So his day got filled with a lot of stuff; I also saw on Joel Embiid’s Instagram that Joel Embiid also loves boxing. He even shared this post about his boxing session. It’s more like a workout session that he does during the off-season. You would see Joel Embiid doing various combos and sweating while sparring with his trainer. So now, if you were to get a routine like him, you would need at least five days of workouts besides basketball practice.

I would suggest going to a basketball coach or trainer and asking for help with the basketball routine. However, since I’m not too knowledgeable in this sport, I will still help you get a good pre-training workout that will help you work on your warm-up, stretch, core stability, and ankle mobility before you get into the basketball routine. Also, this will be an NBA trainer-approved workout, so you can relax and try it without any worries.

Joel Embiid’s workout includes:

Joel Embiid Workout Routine

Joel Embiid Workout Routine

Dynamic Warm-up Circuit

Rounds: 2

Training pattern: start from endline to midcourt

  • High skips
  • Carioca
  • Walking hamstring stretch
  • Quad stretch with lean
  • Frankenstein kicks
  • Adductor Stretch
  • Hip Flexor Stretch


Mobility Drills

Rounds: 2

Training pattern: start from endline to midcourt

  • High skip to a deep squat
  • Quick line into stick


Core activation and Full Body Stability 

Rounds: 2

Training pattern: start from endline to midcourt

  • Eurostep stability Drill (4 sets of 4-6 reps)
  • DaVinci Plank (3 sets of 30-second hold on each side)



Sets: 4

Reps: 10-15

  • Weighted jumps
  • One-arm Dumbbell Press
  • Rear-Foot Elevated Split Squat
  • Inverted Row



Reps: 8-12

  • Active hamstring stretch
  • Samson stretch
  • 90-90 Get-ups
  • Kneeling Ankle Mobility


Strength and Conditioning

In the strength and training routine, I will be giving you an overall workout routine to help you gain strength and tone your body. The workout will have many compounds and functional exercises, but we will add a few isolated movements. As lots of isolated training and working on a particular muscle group can restrict the conditioning for an athlete like a basketball player.

Sets: 4-5

Reps: 8-10 (explosive and heavyweight reps)



  • Explosive incline push-ups
  • Explosive pull-ups or muscle-ups
  • Incline bench press
  • Cable crossovers
  • Landmine press
  • Barbell squats
  • Deep barbell explosive hack squats
  • Bulgarian split squats
  • Calf raises


Tuesday and Thursday

  • Boxing for an hour
  • Crunches
  • Med ball Russian twist
  • Hanging leg raises
  • V-ups
  • Plank hold
  • Side plank hold



  • Landmine shoulder press
  • Lateral raises
  • Kettlebell swings
  • Clean & jerks
  • Goblet squats on a stability ball
  • Squat variation
  • Stiff-leg dumbbell deadlifts
  • Leg curls
  • Seated calf raises



  • Snatch
  • CrossFit pull-ups
  • Med ball throws to jumps
  • Med ball slams
  • Bicep curls to triceps extension
  • Hammer curls
  • Leg extension
  • Leg press
  • Lunges
  • Deadlifts

That’s all for the Joel Embiid workout routine.

Also Read: Giannis Antetokounmpo Workout Routine and Diet Plan


Joel Embiid Diet Plan

In the Joel Embiid plan, he has started to take diet seriously, like his workout. Like many other young athletes who think it’s okay to pipe down the burgers, wings, fries, and all junk every day, Joel Embiid did the same. However, now he has calmed down a little, Joel Embiid still would grab things like that before the game and during the training camp once in a while, but it’s more in moderation. So now let’s see a diet that you can follow to get fitness like Joel Embiid:

Joel Embiid’s diet includes:

Joel Embiid Diet Plan[Updated]

Joel Embiid Diet Plan[Updated]

Is Joel Embiid a Vegan?

No, Joel Embiid is not a Vegan.



  • Eggs
  • Turkey bacon
  • Avocado toast



  • Protein smoothie



  • Chicken breast
  • Fries
  • Veggies
  • Salad



  • Cod or sea bass
  • Veggies
  • Rice
  • Salad

That’s all for the Joel Embiid diet plan.

Also Read: James Harden Workout Routine and Diet Plan

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