Unlocking Michal Krizo’s Workout Routine and Diet Plan

Michal Krizo Krizanek is an IFBB professional bodybuilder, who has been widely recognized in the bodybuilding community for his intense training regimen and incredible physique. Krizo was born in Bojnice, Slovakia in 1991. As a young boy deeply passionate about wrestling and football, he was renowned for his remarkable swiftness and strength. He started dabbling in weightlifting and fitness at the age of thirteen.

After winning a gold medal in his first competitive bodybuilding event in 2017, Krizo swiftly advanced to the international scene by competing in the EVLS Prague Amateur that same year. In 2021, he secured victories at Russia’s 2021 IFBB Siberian Power Show and the 2021 IFBB Universe Pro.

Krizo’s exceptional wins have drawn attention, leading to comparisons between his physique and top bodybuilders in the IFBB Pro League.

In his debut at the Olympia in 2022, Krizo achieved an impressive 12th place, showcasing his dedication and potential, and continued his ascent in the bodybuilding ranks by securing the 7th position in the 2023 Mr. Olympia, solidifying his status as a top-tier competitor on the prestigious stage. Michal Krizo’s disciplined approach to diet and training is an inspiration for fitness enthusiasts.

Let Michal Krizo’s unique diet and fitness routine, give you a peek into the practices that fuel his impressive physique.

Michal Krizo Workout Routine

Krizo’s dedication to his craft is evident in his rigorous 6 day training program. His workout strategically targets different muscle groups each day, emphasizing high-volume, high-intensity training.

Known for his incredible strength, Krizo opts for a high-volume, high-intensity approach. He emphasizes moderate weights, focusing on achieving a pump rather than going super heavy with 4-5 reps.

Chest – (Mondays)

• Incline Barbell Bench Press: 3 sets x 10-15 reps
• Dumbbell Bench Press: 3 sets x 12-15 reps
• High-to-Low Cable Fly: 3 sets x 12-15 reps
• Machine Neutral-Grip Chest Press: 3 sets x 15-20 reps
• High-to-Low Cable Fly: 2 sets x 15-20 reps

Back – (Tuesdays)

• Pull-up: 3 sets x 10-15 reps
• Close-Grip Lat Pulldown: 3 sets x 10-15 reps
• Close-Grip Seated Cable Row: 3 sets x 10-15 reps
• Prone Incline Cable Lat Pulldown: 3 sets x 10-15 reps
• Single-Arm Dumbbell Row: 3 sets x 10-15 reps
• Dumbbell Pullover: 3 sets x 10-15 reps

Shoulders – (Wednesdays)

• Smith Machine Shoulder Press: 4 sets x 12-15 reps
• Dumbbell Side Lateral Raise: 4 sets x 12-15 reps
• Bent-Over Dumbbell Rear Delt Fly: 4 sets x 12-15 reps
• Barbell Upright Row: 4 sets x 12-15 reps

Arms – (Thursdays)

• Cable Rope Triceps Pushdown: 4 sets x 12-15 reps
• Close-Grip Bench Press: 4 sets x 12-15 reps
• Dumbbell Skullcrusher: 4 sets x 12-15 reps
• Single-Arm Rope Cable Pushdown: 4 sets x 12-15 reps
• Single-Arm Dumbbell Preacher Curl: 4 sets x 12-15 reps
• EZ-Bar Cable Curl: 4 sets x 12-15 reps
• Dumbbell Hammer Curl: 4 sets x 12-15 reps

Quads – (Fridays)

• Leg Extension: 3 sets x 10-15 reps
• Smith Machine Squat: 3 sets x 10-15 reps
• Leg Press: 3 sets x 10-15 reps
• Machine Hack Squat: 3 sets x 10-15 reps
• Lunge: 3 sets x 10-15 reps

Hamstrings, Calves, and Abs – (Saturdays)

• Seated Leg Curl: 3 sets x 10-15 reps
• Lying Leg Curl: 3 sets x 10-15 reps
• Standing Leg Curl: 3 sets x 10-15 reps
• Seated Calf Raise: 3 sets x 10-15 reps
• Standing Calf Raise: 3 sets x 10-15 reps
• Machine Crunch: 3 sets x 15-20 reps

Michal Krizo Off-Season Training Split

In the off-season, Krizo adopts a five-day training split, taking weekends off. During bulking, he trains two muscle groups daily, excluding abs. Michal Krizo mentions that he trains abs at home.

• Monday: Quads
• Tuesday: Chest and Biceps
• Wednesday: Hamstrings and Calves
• Thursday: Back
• Friday: Chest and Shoulders

Krizo values rest on weekends, allowing him to recover.

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Michal Krizo Diet Plan

Michal Krizo adheres to a well-organized diet plan, adjusting it based on his training and competition needs. In the rigorous phase approaching competitions, he consumes six big meals each day.

Starting the day with rice porridge and protein, he includes powerful combinations like 10 eggs and ham or cod with rice porridge. His routine is well-timed, with a two-hour gap before exercising. For post-workout recovery and muscle growth, Krizo incorporates a protein-rich meal, ensuring a minimum of 70g of protein.

This disciplined plan reflects Krizo’s commitment to supporting his body for top-notch performance and muscle growth.

Here’s an overview of his daily meals during prep:

Meal 1

• Rice Porridge: 120g
• Protein Powder: 75g

Meal 2

• Boiled Eggs: 10 whole eggs
• Ham: 50g

Meal 3

• Cod: 300g
• Rice Porridge: As per requirement
• Protein Powder: 30g

Following his third meal, Krizo engages in a deliberate 2-hour break before training.

Meal 4 (Post-Workout)

• Protein Shake: 70g of protein powder

Meal 5

• Buckwheat Porridge: 120g
• Protein Powder: 30g

Meal 6

• Low-fat Curd Cheese: 2 Quarks
• Peanut Butter: 40g mixed with each portion of quark
• Protein Milk: 250g (available at Lidl Supermarket)
• Protein Shake: 35g without sugar

This well-structured diet provides a balance of proteins, carbohydrates, and fats, showing his dedication to fueling his body for maximum growth and performance

Michal Krizo’s Supplement Stack

• Whey Protein: Essential for muscle building, it serves as a foundational supplement.
• BCAA (Branched-Chain Amino Acids): Consumed during workouts, BCAAs jumpstart muscle recovery by supplying vital amino acids.
• Dextrose: Provides an immediate energy boost before workouts and aids post-workout recovery by supplying carbs and enhancing protein absorption.
• Multivitamins: Often overlooked by bodybuilders, they are crucial for filling nutritional gaps, and ensuring a balance of micronutrients to prevent deficiencies.
• Ashwagandha: Known for potentially enhancing muscle strength and athletic performance, it also aids in boosting testosterone levels and reducing muscle inflammation. This is considered a superfood for bodybuilder

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Final Words

Michal Krizo’s dedication to fitness and his disciplined approach to nutrition show a promising path to remarkable bodybuilding success. As Krizo continues on his journey, his narrative serves as motivation, demonstrating that reaching fitness goals at any age is possible.

With youth on his side, Michal Krizo has the time and potential to win the coveted Mr. Olympia title.

Let Krizo’s story inspire and direct you as you work toward your own fitness objectives, highlighting the transformational potential of perseverance and hard work.