Mike Rashid's professional boxing and powerlifting journey is evident in his impressive physique, unique workout routine, and diet plan. Each aspect is custom-built to optimize his performance and recovery, demonstrating the broad spectrum of his fitness and entrepreneurial acumen.
His approach is challenging yet purposeful, uniquely honing each muscle group and includes nutrient-dense superfood powders and a time-restricted diet. That's why, as a curious personal trainer with four years of experience testing new routines, I wanted to put it to try his approach for 30 days and check how my body would react.
Based on my experience with Mike Rashid's training, you can potentially enhance your training routine if you apply his mindset and principles. Check below to discover what they are.
Mike Rashid Stats
- Age: 41
- Height: 5'11"
- Weight: 225 lbs
- Waist: N/A
- Chest: N/A
Mike Rashid's a former professional boxer and current fitness expert. He has shaped the professional sports world with his commitment to optimal performance. His daily routines uncover key insights into achieving top fitness levels.
He manages multiple businesses and social media where he shares victories, challenges, and personal experiences with his audience.
His influence extends to shaping his followers' fitness perspectives, emphasizing personalized fitness plans, an approach to holistic wellness, and an indomitable drive.
Mike Rashid Heavy Workout Routine
Mike Rashid's workout routine is designed for advanced lifters. It combines high-intensity interval training and weight exercises.
The Mike Rashid workout routine program incorporates AMRAP (as many rounds/reps as possible) sets for significant muscle mass development.
Monday
- Chest barbell bench press: 4 sets of 8 reps
- Incline bench machine: 4 sets of 12 reps
- Incline dumbbell press: 4 sets of 10 reps
- Bodyweight push-up: 5 sets AMRAP
Tuesday
- Back weighted pull up with chains: 4 sets of 10 reps
- Seated cable row with ropes: 4 sets of 12 reps
- Plate-loaded incline T-bar rows: 4 sets of 8 reps
- Seated close grip pulldown: 4 sets of 10 reps
Wednesday 
- Shoulders double rep barbell clean: 4 sets x 5 reps
- Barbell upright rows: 4 sets x 8-10 reps
- Dumbbell lateral raises: 4 sets x 12 reps
- Bent-over reverse flyes + dumbbell shrugs (superset): 3 sets of 15 reps + 3 sets of 20 reps
- Single-arm dumbbell press: 3 sets AMRAP
Thursday
- Legs barbell squat: 5 sets of 6 reps
- Single-leg press: 4 sets of 12 reps
- Hack squats: 4 sets of 8 reps
- Stiff leg deadlift: 4 sets of 10 reps
- Seated leg extensions: 3 sets AMRAP
Friday
- Arms standing alternate dumbbell curls + cable tricep extensions (superset): 4 sets of 10 reps each exercise
- Seated hanging dumbbell bicep curls + reverse grip single arm cable extension (superset): 4 sets of 12 reps each exercise
- Standing cable bicep curls: 4 sets of 12 reps
- Overhead cable tricep extensions: 4 sets of 10 reps
Saturday
Cardio and stretching.
Sunday
Rest throughout the day.
"Workouts like these aren't really for building the body, it's for building that mental strength, giving yourself a “gut check”, and tapping into willpower. The more you tap into it, the more readily accessible it will be to you in a time of need."
- Mike Rashid, Bodybuilder
Mike’s Training Principles
Mike follows five training principles that include compound movements, weightlifting, HIIT (high-intensity interval training), and warming up.
Prioritize compound movements
Mike values exercises that train multiple muscle groups at once, stimulating greater muscle activation and promoting the release of muscle-building hormones.
Progressive Overload
Progressive overload focuses on increasing the weight, frequency, or number of repetitions in his workout routine [1].
Bodyweight Exercises
He incorporates bodyweight exercises like push-ups, pull-ups, and squats into his workouts.
Light Weights for Warming-Up
Mike starts his workouts with lighter weights to establish a mind-muscle connection and to prepare the muscles for heavier lifting.
HIIT
High-intensity interval training contributes to cardiovascular health, aids in weight loss, and keeps his workout routine varied and interesting [2].
"Be disciplined, train hard. Train your mind as thoroughly as you train your body. Be a complete warrior."
- Mike Rashid, Bodybuilder
His Diet Plan
The Mike Rashid diet plan is adapted to his busy lifestyle. It emphasizes nutrient-rich foods for faster recovery. He practices time-restricted eating and promotes customized diets based on personal needs.
Rashid's diet plan accounts for around 3000 kcal daily, providing enough energy to sustain his 220 pounds of lean muscle and ensuring he feels satiated throughout the day.
Foods he avoids:
- Kale
- Sugary drinks
- Caffeinated drinks
- Artificial flavorings
Complete diet plan:
- Breakfast: Fruit serving and a glass of water enriched with superfood powder.
- Post-workout: Shake made from plant protein and 60g of peanut butter with spinach.
- Lunch: White rice, with either a portion of salmon or bison and cheese puffs for taste.
- Snack: A serving of fruit with cheese puffs on the side.
- Dinner: 350g salad with red or yellow peppers, a small portion of salmon or bison, two or three slices of multigrain bread, protein powder, and healthy fats sourced from almonds or pistachios.
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Nutrition Principles
Mike Rashid follows five nutritional principles:
- Nutrient-rich food: He accentuates the importance of fruits, which provide him with essential antioxidants and phytonutrients for robust immunity.
- Protein and healthy fats: He includes healthy fats to repair muscle tissue and keep him satiated. This includes almonds, pistachios, and peanuts.
- Customized meal plans: He advocates that everyone should have a meal plan tailored to their needs.
- Self-awareness: Mike underlines the importance of self-awareness and ensuring the diet works for him. He believes in incorporating healthy foods that one enjoys to promote consistency.
- Intermittent fasting: Following a 12-hour window of consuming approximately 3000 kcal daily, Mike Rashid begins fasting for the remaining 12 hours. This method offers benefits such as reduced insulin resistance and optimized autophagy.
Supplements
Mike Rashid’s supplements include four supplements in his regime to obtain the optimal results from his training:
- Superfood powder: This product blends plants and vegetables in a powder that contains antioxidants, essential nutrients, and minerals. It assists in enhancing immunity, promoting healthy digestion, and managing blood sugar levels.
- Plant protein powder: Plant protein helps develop muscle fiber and provides extra fiber and vital nutrients.
- Creatine: This supplement is known for boosting muscle energy, enhancing high-intensity workout performance, and helping in muscle recovery.
- Turmeric: Mike consumes high-quality turmeric before bed. Its anti-inflammatory and cardioprotective properties are recognized, potentially preventing cancer [3].
“Traditional medicine has used turmeric to treat a variety of ailments, such as diabetes, liver disease, and cough.”
- Amit Gajanan Nerkar, Director of Carolene Therapeutics Private Limited
FAQs
Does Mike Rashid Do Cardio?
Yes, Mike Rashid incorporates cardio into his workout routine. He includes high-intensity interval training (HIIT) sessions to optimize fat burning and improve cardiovascular health.
How Does Mike’s One Meal Day Work?
Mike's one-meal day is a method he invented where he consumes food once during 24 hours.
Is Mike Rashid Vegetarian or Vegan?
No, Mike Rashid is not a vegetarian or vegan. To meet his nutritional needs, his diet includes plant-based and animal protein sources, such as salmon and bison.
References:
- https://www.researchgate.net/publication/358008997
- https://www.researchgate.net/publication/332261006
- https://www.researchgate.net/publication/370047932
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