Joel Embiid | Workout Routine and Diet Plan | Height and Weight

Workout Routine and Diet Plan for Joel Embiid: Joel Embiid is a professional basketball player for the Philadelphia 76ers of the National Basketball Association (NBA).

Joel Embiid is a forward for the Philadelphia 76ers. Is one of the NBA league’s biggest and strongest players. Joel Embiid was drafted into the NBA during the 2014 NBA draft after graduating from college. So, if you’re looking for the Joel Embiid workout and diet plan, keep reading.

Diet Plan of Joel Embiid

Joel Embiid’s diet, like his workout, has become a priority in his plan. Joel Embiid, like many other young athletes who believe it’s acceptable to eat burgers, wings, fries, and other junk food every day, did the same. Joel Embiid still grabs things like that before games and during training camp now that he’s calmed down a little, but it’s more in moderation. So, here’s a diet you can follow to get in shape like Joel Embiid:

Joel Embiid’s diet consists of the following items:


  • Eggs
  • Turkey bacon
  • Avocado toast


  • Protein smoothie


  • Chicken breast
  • Fries
  • Veggies
  • Salad


  • Cod or sea bass
  • Veggies
  • Rice
  • Salad

Body Measurements: Height and Weight

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

Workout Routine of Joel Embiid

Joel Embiid is a well-known player who is known for his large wingspan and status as one of the NBA’s tallest players. He is, however, a tall and talented athlete who is always ready to go after that ball. Furthermore, many players are now discussing Joel Embiid’s weight loss. Joel Embiid wasn’t always this ripped, and the transformation began a few years ago. So, if you’re interested in learning how Joel Embiid lost weight and what workouts he used in his training, keep reading.

I was able to figure out some of Joel Embiid’s training after reading about his routine. Joel Embiid put in a lot of effort both on and off the court to improve his game. Trainers for Joel Embiid mentioned watching a lot of videos about specific shots and moves and then practicing them. Aside from that, Joel Embiid put in a lot of time in the gym, lifting weights and practicing basketball drills.

So his day was jam-packed with activities; I also noticed on Joel Embiid’s Instagram that he enjoys boxing. Even this post about his boxing session was shared by him. It’s more akin to a workout he does during the off-season. While sparring with his trainer, Joel Embiid would do various combos and sweat profusely. So, if you want to follow his routine, you’ll need at least five days of workouts in addition to basketball practice.

I recommend approaching a basketball coach or trainer for assistance with the basketball routine. However, because I am unfamiliar with the sport, I will still assist you in getting a good pre-training workout that will help you work on your warm-up, stretching, core stability, and ankle mobility before you begin your basketball routine. Also, because this is an NBA trainer-approved workout, you can relax and give it a shot without fear.

Joel Embiid’s workout includes the following:

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

Conditioning and Strength

I’ll give you an overall workout routine to help you gain strength and tone your body in the strength and training routine. Many compound and functional exercises will be included in the workout, but we will also include a few isolated movements. As much isolated training and focusing on a single muscle group as possible can limit an athlete’s conditioning, such as 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

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