Miles Teller’s Workout Routine and Diet Plan

Miles Teller as we all know is one of the finest actors of Hollywood. We all have seen him in movies including ‘Whiplash’, ‘Thank You For Your Service’, ‘The Spectacular Now’, ‘The Divergent’ series, and many more. His acting prowess has even made him the recipient of numerous awards.

But his role in ‘Bleed For This’ gained him massive love and appreciation. In that movie, he played the role of a boxer and for that reason he built a physique that inspired numerous of his fans to start hitting the gym.

Here in this post, we will be throwing light on Miles Teller’s fitness regime that gave him such a perfectly-developed physique that he still maintains. So without further ado, let’s get started.

Miles Teller’s Workout Principles

Miles Teller’s workout plan primarily revolves around weight training and cardio. The former puts on muscle mass on his frame whereas the latter keeps his body lean and athletic.

Miles’ training program was made quite intense for ‘Bleed for This’. He was required to look like a professional boxer and with his dedication and discipline, Miles simply nailed the part.

Let’s get to know more about his workout routine in the next section.

Miles Teller’s Workout Routine

Miles Teller’s workout routine most of the time has been dependent on the kind of movie role that he is playing. For instance, when he was required to play the role of a boxer in ‘Bleed for This‘ he went through a strenuous exercise routine.

At that time, he did boxing training, weight training, and cardio. His workout routine included 4 hours of boxing-oriented training that revolved around shadow boxing, heavy bag work, speed bag work, punching on focus pads, and jumping rope.

After doing this he performed 2 hours of resistance training. This allowed him to put on a decent amount of muscle mass on his frame.

He also practiced some technical dance moves (especially involving foot movements) for 1 hour to perfect his footwork. Last but not least, after going through such an intense training session he also went through a physical therapy session to facilitate muscle recovery.

At present, Miles Teller’s workout routine focuses on building up his muscle mass along with keeping him lean and athletic. Let’s find out what all exercises are included in it:-

Monday- Chest and Triceps

Warm-up

• Jumping rope- 5 minutes
• Parallel bar dips- 10 reps
• Pull-ups- 15 reps
• Push-ups- 20 reps
• Sit-ups- 25 reps

Workout

• Barbell bench press- 5 sets of 10, 8, 5, 3, 1 reps
• Incline dumbbell press- 3 sets of 10-12 reps
• Dumbbell flys- 3 sets of 10-12 reps
• Cable crossovers (focusing on lower chest)- 3 sets of 10-12 reps
• French press- 3 sets of 10 reps
• Skull crushers- 3 sets of 10-12 reps
• Cable tricep pushdowns- 3 sets of 12 reps
• Weighted bench dips- 3 sets of 10-12 reps

Cardio

• Boxing drills- 30-60 minutes

Tuesday- Legs and Core

Warm-up

• Jumping rope- 5 minutes
• Parallel bar dips- 10 reps
• Pull-ups- 15 reps
• Push-ups- 20 reps
• Sit-ups- 25 reps

Workout

• Barbell back squats- 5 sets of 10, 8, 5, 3, 1 reps
• Weighted lunges- 3 sets of 12 reps
• Leg press- 3 sets of 10-12 reps
• Lying leg curls- 3 sets of 15-20 reps
• Calf raises- 3 sets of 15-20 reps
• Weighted planks- 3 sets of 60 seconds
• Twist sit-ups- 3 sets of 20-25 reps
• Hanging leg raises- 3 sets of 20-25 reps

Cardio

• Boxing drills- 30-60 minutes

Wednesday- Cardio

• Treadmill- 25 minutes

Thursday- Back and Biceps

Warm-up

• Jumping rope- 5 minutes
• Parallel bar dips- 10 reps
• Pull-ups- 15 reps
• Push-ups- 20 reps
• Sit-ups- 25 reps

Workout

• Deadlifts- 5 sets of 5, 4, 3, 2, 1 reps
• Lat pulldowns- 3 sets of 10-12 reps
• Seated cable rows- 3 sets of 12 reps
• Dumbbell rows- 3 sets of 10-12 reps
• Weighted wide-grip pull-ups- 3 sets of 10 reps
• Dumbbell curls- 3 sets of 10-12 reps
• Hammer curls- 3 sets of 12 reps
• Preacher curls- 3 sets of 10-12 reps

Cardio

• Boxing drills- 30-60 minutes

Friday- Shoulders and Traps

Warm-up

• Jumping rope- 5 minutes
• Parallel bar dips- 10 reps
• Pull-ups- 15 reps
• Push-ups- 20 reps
• Sit-ups- 25 reps

Workout

• Military press- 5 sets of 10, 8, 5, 3, 1 reps
• Lateral raises- 3 sets of 12 reps
• Face pulls- 3 sets of 10-12 reps
• Bent-over dumbbell flyes- 3 sets of 10-12 reps
• Barbell shrugs- 3 sets of 10-12 reps
• Dumbbell shrugs- 5 sets of 15, 15, 12, 12, and 10 reps
• Weighted chin-ups- 3 sets of 10 reps

Cardio

• Boxing drills- 30-60 minutes

Saturday and Sunday- Rest

Expert Supervision

No matter what his training goal is, Miles has always given due importance to training under an expert coach. Doing so enables him to exercise with perfect form and technique and it also assists in saving him from training-related injuries.

When he was prepping up for ‘Top Gun 2‘ Miles trained under Jason Walsh. On the contrary, when he was required to play a pro boxer for ‘Bleed for This’ he trained under Darrell Foster who is known to have worked with champion boxer Sugar Ray Leonard.

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Miles Teller’s Diet Plan

Miles’ ripped abs that you saw in Bleed for This weren’t just the result of performing hundreds of crunches. He has to rely on a strict diet plan to make his abs bulge out.

The food items in Miles Teller’s diet plan were quite limited when he was prepping for Bleed for This. It just included avocados, chicken breast, leafy greens, vegetables, almond milk, and a very limited amount of berries.

We must say that Miles was pretty committed to following a strict diet plan irrespective of the fact that it was something that at times pissed him off. Talking about his Bleed for This diet, he said,

“I didn’t eat bread for 7 months. You have to just stay committed.”

Now let’s have a look at the food items that are present in Miles Teller’s usual meal plan for the day:-

Meal 1- Breakfast

• Eggs
• Almond milk
• Protein shake

Meal 2- Lunch

• Rice
• Green salad
• Chicken breast

Meal 3- Dinner

• Avocado
• Steak
• Tomatoes

What ‘NOT’ To Eat?

To build and maintain his lean physique, Miles stays away from consuming food items that have artificial ingredients, trans fats, or chemical additives in them. Food items that are excessively fried or processed also have no place in his diet chart.

Being quite disciplined with sticking to his nutrition plan, Miles seldom has a cheat day. While he was prepping for the movie ‘Bleed for This’, he didn’t have any kind of cheat meals. He said,

“I didn’t have cheat meals. I found it easier to stay away from anything like that than be tempted.”

Miles Teller’s Supplements

Miles ensures to derive a major share of his nutrition intake from eating whole food items only. But he also likes to include a few supplements in his nutrition plan to counter any kind of nutritional deficiencies.

Miles Teller’s supplements stack consists of the following:-

• Whey protein
• BCAA
• Multivitamins

Miles consumes whey protein shakes and BCAAs throughout the day to support his muscle recovery. This in turn facilitates greater muscle gains by keeping the body in an anabolic state.

Miles also likes to have multivitamins to ensure that he hits his nutritional bases and to make up for any kind of nutritional deficiencies. It also fetches his body with vital micronutrients.

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Wrapping Up

Staying disciplined with his fitness regime has fetched Miles great rewards. And if you too intend to build a physique like him you would have to be disciplined to the core.

The info mentioned in this post will help you in structuring a good training program and nutrition plan. But you will have to be committed to following it with discipline to gain the most out of it.

And once you are able to do so, your physical transformation will surely be worth admiring.