{"id":633346,"date":"2026-10-17T10:18:21","date_gmt":"2026-10-17T10:18:21","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/633346\/"},"modified":"2026-10-17T10:18:21","modified_gmt":"2026-10-17T10:18:21","slug":"wiz-khalifa-shares-his-kickboxing-and-weight-lifting-workout-plan","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/633346\/","title":{"rendered":"Wiz Khalifa Shares His Kickboxing and Weight Lifting Workout Plan"},"content":{"rendered":"

\"Estimated3 min read<\/p>\n

Wiz Khalifa lies under the weight rack, hands grasping a barbell a few feet above. He tightens his abs and squeezes his glutes, then pulls his chest to the bar. He\u2019s tackling one of his favorite moves\u2014the inverted row<\/a>, a devastating bodyweight exercise that blasts lats, biceps, and forearms. \u201cI love inverted rows,\u201d says the rapper. \u201cThey\u2019re good for my back. I\u2019ve got a really wide-ass back for some reason.\u201d<\/p>\n

Khalifa\u2019s been building muscle onto that back\u2014and the rest of his wiry, six-foot-four frame, too\u2014for the past seven years, and in that time he\u2019s come to crave the training process. That\u2019s why the 34-year-old shows up at Unbreakable Performance<\/a>, an MMA gym in West Hollywood, five or six days a week. And he doesn\u2019t just do the exercises; he studies them.<\/p>\n

\u201cI feel like it\u2019s a constant learning process,\u201d he says. \u201cWhen you\u2019re training, you\u2019re always picking up new methods or techniques, or you\u2019re doing things better, whether it\u2019s months in advance or three months after you start or three years after you start. I love that feeling.\u201d<\/p>\n

Along with making and producing music, Khalifa is growing his side gigs: Khalifa Kush, a marijuana brand, and HotBox by Wiz Khalifa, an online delivery-only restaurant. He also churns out regular content for his massive social-media fanbase, which includes more than 35 million Instagram followers<\/a> and more than 25 million YouTube zealots<\/a>.<\/p>\n

\"wiz\"<\/p>\n

Ethan Scott<\/p>\n

But the moment he hits the gym, he forgets all that. Right now he\u2019s working through a 90-minute session with trainer Zach Goetz. Khalifa starts by hitting the weights and doing bodyweight resistance exercises (like those inverted rows), and he ends the workout by redlining his heart rate with 30 minutes of kickboxing. The sweat forces his mind off his music and businesses, and that actually supercharges his creativity. \u201cI love what it does for me mentally,\u201d he says. \u201cI get to clear my head, come up with different ideas.\u201d<\/p>\n

Khalifa also gets to gain size and strength. He\u2019s up to 170 pounds, 30 more than he weighed when he first walked into the gym in 2017. Back then, music was his sole focus and nights partying were the norm. \u201cI\u2019ve been in the studio, smoking weed, and eating pizza for ten years,\u201d he remembers thinking. \u201cThere\u2019s no way that can be good for you. Look, it\u2019s time to do something good for yourself.\u201d<\/p>\n

So Khalifa strolled into Unbreakable for the first time, aiming to build muscle and get stronger. And a month later, he was training with Goetz, the gym\u2019s director of strength and conditioning.\u201cAs slight as he was,\u201d says Goetz, \u201che was a guy who was serious about his craft. I don\u2019t think he ever does anything without the intention of being great at it.\u201d<\/p>\n

\"wiz\"<\/p>\n

Ethan Scott<\/p>\n

Khalifa\u2019s gym focus has led him to devise a strict training plan. He blasts legs and core on Monday, does chest and shoulders or arms on Tuesday, then attacks his back and core on Wednesday. He repeats the entire cycle Thursday through Saturday before taking Sunday off. He forges ahead even when he can\u2019t make it to Unbreakable, bringing equipment with him when on tour, or training in his new home gym when recording sessions go into overtime. \u201cIt could be 2:00 a.m. and I just laid down a crazy-ass verse,\u201d but he can still train, he says.\u201cAnd I just wanted to get it in real fast. It\u2019s right there.\u201d<\/p>\n

Somehow, Khalifa says, he has to get his workouts in\u2014if only because they\u2019ll help him reach his new fitness goal: He wants another 15 pounds of muscle.\u201cWhen it is there,\u201d he says, \u201cI\u2019m going to be built like a house.\u201d And he\u2019ll tell you exactly how he got that far, too.<\/p>\n

No-Weights Wiz<\/p>\n

No equipment? Try this bodyweight blast, which Khalifa uses when he’s on the road.<\/p>\n

Do 4 sets of 20 reps of each move<\/p>\n

Scapular Pushup<\/p>\n

Get in pushup position. Squeeze your shoulder blades. Then spread them and push the floor away. That\u2019s 1 rep.<\/p>\n

Wall Angel<\/p>\n

Stand with your back and arms pressed to a wall, arms bent. Slowly straighten your arms overhead. Return to the start. That\u2019s 1 rep.<\/p>\n

Fire Hydrant<\/p>\n

Get on all fours. Lift your right knee from the floor and rotate it outward, aiming to get your shin parallel to your torso. Lower. That\u2019s 1 rep.<\/p>\n

A version of this story originally appears in the May\/June 2022 issue of Men’s Health, with the title “6AM WITH… WIZ KHALIFA”.<\/p>\n

Want more celebrity workout routines? Check out all of our Train Like videos<\/a>.<\/p>\n