Breaking Down Mike Thurston’s Workout and Diet Secrets

Mike Thurston isn’t just a fitness trainer and Social media influencer, he’s also making waves as an entrepreneur. Known for his jaw-dropping physique, Thurston has turned his passion for fitness into a full-fledged brand- THRST.

He kicked off his fitness journey at 18, and by the time he was 26, he had already become a seriously successful fitness trainer. With a massive online following on Instagram and YouTube, Mike Thurston has a dedicated fan base that stretches far and wide.

So, whether you’re a newbie to fitness or a seasoned pro, Mike’s got you covered!

Mike Thurston’s Workout Routine

Mike’s workout game is no joke, and he keeps it real by hitting the gym six days a week. He stresses the need to stay hydrated before working out to stay safe and energized.

Don’t even think about skipping your warm-up and stretching-it’s essential.

He’s all about keeping things fresh, switching up his routine every six weeks, and he blends isolation and compound movements, typically doing 8-12 reps for 3 sets. He knows that a balanced diet and consistent training are the keys to success.

Mondays – Chest

Mike’s chest routine emphasizes flat, incline, and decline exercises to sculpt a defined chest. It works your entire chest muscle group for a balanced and robust appearance. By staying consistent and using proper form, you’ll attain the strong and well-defined chest you’ve been striving for.

• Barbell Bench Press – 3 sets x 6 reps
• Incline Dumbbell Bench Press – 3 sets x 10 reps
• Incline Hammer Press – 3 sets x 10 reps
• Cable Crossovers – 3 sets x 10 reps
• Decline Dumbbell Bench Press – 3 sets x 10 reps

Tuesdays – Back

Mike’s back workout involves pull-downs and rows targeting lats, traps, and lower back for improved posture and strength. A robust back looks great and enhances your overall body stability and function.

• Bent-Over Barbell Rows – 3 sets x 10 reps
• Wide Grip Lat Pulldown – 3 sets x 8 – 12 reps
• One Arm Dumbbell Rows – 3 sets x 8 – 12 reps
• Standing Cable Lat Pulldowns – 3 sets x 8 – 12 reps
• Barbell Rack Pulls – 3 sets x 10 reps

Wednesdays – Shoulder

Mike’s shoulder workout is designed to give you those well-rounded and strong deltoid muscles.

Expect a mix of exercises that target the front, side, and rear deltoids for a balanced shoulder workout.

• Seated Dumbbell Shoulder Press – 3 sets x 8 – 12 reps
• Seated Dumbbell Lateral Raises – 3 sets x 10 reps
• Standing Cable Lateral Raises – 3 sets x 10 reps
• Incline Dumbbell Rear Delt Raises – 3 sets x 10 reps
• Rear Delt Flyes Machine – 3 sets x 10 reps

Thursdays – Leg

Mike’s leg session is no walk in the park. Prepare for squats, lunges, and leg presses.

Strong legs serve as the cornerstone of a robust physique, and Mike’s leg regimen will help you reach that goal.

• Romanian Deadlifts – 3 sets x 10 reps
• Leg Press – 3 sets x 12 reps
• Lying Leg Curls – 4 sets x 10 reps
• Leg Extensions – 4 sets x 12 reps
• Bulgarian Split Squats – 3 sets x 12 reps
• Hip Thrusts – 3 sets x 12 reps

Fridays – Arms

In Mike’s arm workout, he targets both the biceps and triceps to give comprehensive arm training. He will work on his triceps first and then focus on the biceps. He suggests taking a 90-second break between sets to maximize your results

• Flat Bench Dumbbell Skull Crushers – 4 sets x 10 reps
• Cable Triceps Pushdown – 4 sets x 10 reps
• Overhead Rope Triceps Extensions – 3 sets of 10 reps
• Feet Elevated Bench Dips – 3 sets x 15 reps
• Standing Barbell Curls – 4 sets x 8 reps
• Alternating Dumbbell Hammer Curls – 4 sets x 10 reps
• Standing EZ Bar Curls – 4 sets x 10 reps

Saturdays – HIIT

• Jumping Rope or Battle Rope – 3 Minutes
• Jumping Jacks – 3 sets (one-minute sets with quick breaks)
• Kettlebell Swings – 3 sets (one-minute sets with quick breaks)
• Sprint Intervals on an Exercise Bike in Just 20 Minutes

Sundays – Rest

Mike says overtraining is sabotaging your game.

“In my mid-20s I was going to the gym every single day, I would barely have any rest days but when I look back in high insight, I was wrong. You could get incredible results maybe only training three to four days a week if you are training with ultimate focus and maximum intensity”

Don’t miss:

Scott Herman’s Workout and Diet Plan
Dom Mazzetti’s Workout Plan and Diet
Brad Castleberry’s Workout Routine and Diet
Reg Park’s 5×5 Routine

Mike Thruston’s Diet Plan

Mike Thurston is pretty serious about his diet. He’s not into cheat meals and likes to eat six small meals daily. He starts his day with plain water, waiting a bit before having coffee to avoid that afternoon energy dip. This approach helps him stay in great shape and keep his fitness game strong.

Meal 1

• 4-Egg Omelet
• 1 Slice of Bacon
• Half Avocado
• Veggies like Tomatoes, Onions, and Mushrooms

Meal 2

• 1 cup of Oatmeal with Peanut Butter and Honey
• Fresh Fruits including Blueberries and Raspberries
• 1 Cup of Almond Milk

Meal 3

• 1 Scoop of Vegan Protein Powder with Oat Milk and Fruits

Meal 4

• Teriyaki Salmon
• Brown Rice
• Steamed Broccoli

Meal 5

• Brown Rice Cracker
• 1 Banana

Meal 6

• 200 g Minced Beef
• 300g Baked Sweet Potatoes
• Green Beans

Pro Tip: If you want to beat the post-meal sluggishness, Mike’s got some laid-back tips for you: Simply rice from the couch and take a walk, go for smaller meal servings, and be mindful of your food choices by sticking to nutritious food, non-junky.

Mike Thurston’s Supplements Stack

• Whey Protein
• Pre-workout
• Omega 3 fish oil tablets
• Vitamin D3
• Multivitamins

Don’t miss:

Reg Park’s Beginner Routine
Rob Riches’ Workout and Diet Plan
Jeremy Potvin’s Workout Routine and Diet
Julian Tanaka’s Workout and Diet Plan

In a Nutshell

Mike Thrustion’s workout and diet tips are like a cool friend giving you the lowdown on how to level up your fitness game. He’s not just a fitness guru, but a YouTuber and social media whiz who’s built his success from the ground up.

His journey is a total motivation booster. It’s a reminder that we can all make positive changes in our lives with a little commitment, some wise choices, and a bit of sweat.

So, why not join the Thrustion train to a healthier, more energetic you? Your health is your greatest asset, and your adventure is yours to own. Let’s get out there and rock it!