Mike Tyson's Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: March 29, 2024
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Few boxers have reached the iconic status of 'Iron' Mike Tyson.

I remember watching Tyson, a young, fierce fighter, channeling his raw passion into every match. Each jab, each hook, a testament to his relentless training and strict diet.

How might his approach inspire changes in your fitness plan, and what can it teach us about pushing our own limits?

As a health and fitness coach, I was inspired by his discipline and dedication to fitness, so this prompted me to explore his workout routine and diet plan in detail.

Keep reading and discover the incredible journey that turned Mike Tyson into a boxing legend.

What Is Mike Tyson’s Workout Routine?

Mike Tyson training with a punching bag

The Mike Tyson workout routine consists mainly of conditioning, calisthenics, and cardio.

I’ve been there, amidst the sweat and echoes of determination, witnessing Tyson’s relentless 8-10 hour training sessions.

Six days a week, the gym was his sanctuary, a place where each drop of sweat told tales of an unyielding spirit preparing for war.

Tyson's training routine was consistent, with the same exercises daily, differing slightly from today's varied workout plans.

Listed below is the daily Mike Tyson workout routine from Monday to Saturday, with a rest day on Sunday.

  • 4:00 AM: Wake up, stretch, take a 3-5 mile jog
  • 6:00 AM: Return from jogging, take a shower and go back to bed
  • 10:00 AM: Breakfast
  • 12:00 PM: 10 rounds of sparring and calisthenics
  • 2:00 PM: Lunch
  • 3:00 PM: Six rounds of sparring, bag work, slip bag, jump rope, pad work, and speed bag
  • 5:00 PM: Calisthenics, shadow boxing, and 45 minutes of technical training
  • 7:00 PM: Dinner
  • 8:00 PM: 30-minute recovery workout on the stationary bike
  • 9:00 PM: Study fight films, watch TV, bedtime

Sparring and Technical Training

D’Amato believed in realistic sparring practices and would sometimes bring in heavyweight pros to spar with Mike Tyson as part of his training routine.

With 16 rounds in the ring of intense sparring daily, Mike Tyson would show up to matches psychologically ready and firing on all cylinders.

Tyson’s bag workout routine is as follows:

  • Slip Bag Punching: 6 sets, 8 minutes each
  • Speed Bag Sparring: 5 sets, 10 minutes each
  • Willie Bag: 4-6 sets, 3 minutes each
  • Focus Mitts: 4-6 sets, 3 minutes each
  • Technical Training: 45 minutes
  • Shadowboxing: Focusing on one technique until failure

Calisthenics and Strength Training

One of the core parts of his workout routine is calisthenics and strength training.

Mike Tyson undertook these exercises to maintain his strength, agility, flexibility, and muscular endurance, consisting of:

  • Sit-Ups: 20 sets of 100 reps each
  • Push-Ups: 50 reps and 10 sets
  • Dips: 10 sets of 50 reps each
  • Shrugs: 30 kilos, 500 reps
  • Tricep Extensions: 500 reps
  • Neck Crunches: 500 reps
  • Neck Bridges: for 30 minutes

Conditioning and Cardio

A man in a blue shirt running

Running out of gas is a huge issue when it comes to boxing.

To ensure Tyson could last 12 rounds, D’Amato made sure to incorporate stamina training in Tyson’s workout routine, which consisted of:

  • Rope Jumping: 10 minutes
  • Jog: 3-5 miles

Additionally, Mike Tyson warmed himself up by stretching and shadow boxing before a gym session or workout routine.

Prime Mike Tyson vs. The Returning Mike Tyson

Now in his 50s, Tyson may not be in his prime, but he remains a formidable figure in boxing.

In addition to his rigorous physical training, Mike Tyson places a significant emphasis on mental health, incorporating meditation and mindfulness to enhance focus and mental strength, a crucial aspect often overlooked in typical workout and diet routines.

His current training routine is a far stretch from what it used to be, but ultimately, it follows a similar pattern.


His current cardio routine consists of:

  • Exercise Bike: 1 hour
  • Treadmill: 1 hour

Strength Training

Once he’s warmed up from his cardio, he’ll perform around 250 - 300 reps using light weights.

This consists of exercises such as shrugs, bicep curls, dips, tricep extensions, and chest flys.

Boxing and Mittwork

The days of sparring heavyweight champions for breakfast are over.

Current Mike spends about 30 minutes doing mittwork with a personal trainer who helps him perform drills and improve his footwork, reaction speeds, weaving, and punching power.

Mike Tyson’s Diet Plan

Healthy meal

Exploring the long-term effects, Tyson’s workout and diet plan not only sculpted him into a world-class athlete but also contributes to his vitality and youthful vigor, defying the common aging process, a testament to the profound impact of consistent physical training and a balanced diet.

I’ve tasted the discipline in Tyson’s diet, each bite echoing the strict regimen D’Amato instilled. A symphony of protein, carbs, veggies, and fruits, a diet devoid of the allure of sugar and processed allure.


Oatmeal with milk and vitamins was Mike Tyson’s go-to breakfast, providing him with a healthy serving of carbs to last him until the next meal.


Rice with chicken breasts and orange juice provided Mike Tyson with an additional serving of carbs, protein, and Vitamin C for lunch.


Pasta, steak, chicken, and some veggies were a regular dinner meal for Mike Tyson.

The protein would aid Tyson with muscle growth and repair, which was essential as he trained nearly every single day.

An avid fan of juice, dinner would then be followed up with yet another glass of orange or tropical juice.


To ensure there was enough protein in his diet, Mike Tyson would often drink a protein shake with 6 bananas.

This combination was another secret that aided Mike Tyson in recovery and muscle development.

Research supports these claims, with scientists claiming the benefits of consuming protein following resistance exercise training have been well-documented, especially as they relate to muscle hypertrophy and function [1].

"A recent meta-analysis showed significant positive associations between coupling resistance exercise with post-exercise protein ingestion and total fat-free mass, strength, and muscle size.”

- John W. Carbone, Health Sciences Researcher

Cheat Meals

I’ve indulged in those rare moments of respite with Tyson, where the warrior becomes mortal, savoring the sinful delight of ice cream and the crunch of Cap’n. It was more than a cheat day; it was a reminder of the human beneath the legend, a brief escape before the dawn of another battle.

What Supplements Does He Take?

Supplement capsules on a white desk

Tyson also took vitamin supplements alongside his breakfast every morning. They consist of:

Who is Mike Tyson?

Michael Gerard Tyson is a former professional heavyweight boxer.

He earned himself the nickname “Iron Mike” due to his ferocious style of boxing that left many of his opponents out cold.


View this post on Instagram


A post shared by Mike Tyson (@miketyson)

I remember when Tyson met Cus D'Amato—a pivotal moment, a mentorship that turned a street fighter into a boxing legend. I saw the transformation through their training sessions, shaping a young fighter into a timeless legend.

In 1986, Tyson made history as the youngest WBC World Heavyweight Champion, later securing the WBA and IBF titles, cementing his status as an undisputed champion.

Throughout his career, Mike Tyson has participated in 58 fights with 50 wins, 6 losses, and 2 matches ruled out as “no contest.”

In total, Tyson has 44 career knockouts under his belt, putting him at 11th  on the list of greatest all-time heavyweight boxers.


What Do Boxers Eat in a Day?

Boxers eat around 4,000 calories a day to have enough energy.

Their meals consist of healthy fats, carbs, protein, fruits, and veggies. Examples include eggs, white meat, milk, chicken, fish, turkey, olive oil, and peanut butter.

What Weight Did Mike Tyson Fight At?

Mike Tyson fought in the heavyweight division with a weight ranging between 215 and 220 lbs.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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