Miles Teller is a great actor, but more importantly, he always manages to stay in top shape for all his movies.
As a certified personal trainer, it took me over 30 hours to research and compile all the information about Miles Teller's workout and diet routine.
After reading the article, you will know his current workout routine and principles, diet and dieting principles, and the most important supplements he uses daily to stay shredded and healthy.
Quick Summary
- Miles Teller's workout routine consists of weight lifting and cardio boxing workouts so he can stay in peak physical condition while increasing his muscle hypertrophy and strength.
- Miles Teller's diet consists of lean protein sources and healthy carbohydrates, and he only eats three times a day, including breakfast, lunch, and dinner.
- The most important supplement Miles Teller takes is a protein powder, which ensures he recovers faster after intense workouts and improves his muscle hypertrophy.
- Teller follows progressive overload in his workouts and a strict diet to stay shredded.
Miles Teller Celebrity Stats/Career Highlights
- Age: 36 years
- Height: 6ft ½ in
- Weight: 185 lbs
- Waist: 34 inches
- Chest: 39 inches
Workout Routine
Here is the entire Miles Teller’s workout routine.
"The beauty of the scientific method is its consistency. When you mix the right ingredients together, you can (usually) produce a reliable result. The same holds true for muscle growth. "
- Jake Dickson, Certified Personal Trainer
Monday
On Monday, Teller primarily trains his chest and triceps by performing various exercises.
Here is the entire chest/triceps workout below:
- Jump rope - perform for 5 minutes without stopping and then proceed to weightlifting exercises.
- Dips - complete one set of 10 reps.
- Pull-ups - perform one set of 15 reps.
- Push-ups - complete one set of 20 reps.
- Sit-ups - perform one set of 20 reps.
- Bench press - complete 5 sets with the pyramid style loading (10, 8, 5, 3, 1 rep).
- Overhead tricep extension - perform 3 sets of 10 reps and rest for 90 seconds between the sets.
- Chest flyes - complete 3 sets of 10 reps and rest for 90 seconds between the sets.
- Incline chest press - complete 3 sets of 12 reps and rest for 90 seconds between the sets.
- Skull crushers - perform 3 sets of 10 reps and rest for 60 seconds between the sets.
- Lower chest flyes - complete 3 sets of 10 reps and rest for as little as possible between the sets.
- Cable tricep push-downs - perform 3 sets of 10 reps and rest for as little as possible between the sets.
- Weighted dips - complete 3 sets of 10 reps and rest for 90 seconds between the sets.
- Boxing drills - 30 to 60 minutes of work.
Tuesday
On Tuesday, Miles focuses on his lower body and abdominal musculature.
Here is the entire workout:
- Jump rope - perform for 5 minutes and then proceed to weightlifting exercises.
- Dips - complete one set for 10 reps.
- Pull-ups - perform one set of 15 reps.
- Push-ups - complete one set of 20 reps.
- Sit-ups - perform one set of 25 reps.
- Squats - complete 5 sets with the pyramid style loading (10, 8, 5, 3, 1 rep).
- Weighted planks - perform 3 sets of 60 seconds of isometric holds.
- Leg press - complete 3 sets of 10 reps.
- Twist sit-ups - perform 3 sets of 25 reps and rest for as little as possible between the sets.
- Dumbbell weighted lunges - complete 3 sets of 12 reps and rest for 90 seconds between the sets.
- Knee/leg raises - perform 3 sets of 20 reps and rest for as little as possible between the sets.
- Hamstring curls - complete 3 sets of 20 reps and rest for 90 seconds between the sets.
- Calf raises - perform 3 sets of 20 reps and rest for as little as possible between the sets.
- Cardio-boxing - drills for 30-60 minutes.
Wednesday
On Wednesday, Miles has a day off or chooses to complete a cardio workout.
This entails optional 25 minutes on a treadmill if he chooses so.
Thursday
On Thursday, Teller performs exercises for his back and biceps muscles.
Here is the entire workout:
- Jump rope - perform for 5 minutes and then proceed to weightlifting exercises.
- Dips - complete one set for 10 reps.
- Pull-ups - perform one set of 15 reps.
- Push-ups - complete one set of 20 reps.
- Sit-ups - perform one set of 25 reps.
- Deadlifts - complete 5 sets with the pyramid style loading (10, 8, 5, 3, 1 rep).
- Dumbbell bicep curls - perform 3 sets of 10 reps and rest for 90 seconds between the sets.
- Cable lat pulldowns - complete 3 sets of 10 reps and rest for 90 seconds between the sets.
- Hammer curls - perform 3 sets of 12 reps and rest for as little as possible between the sets.
- Cable rows - complete 3 sets of 10 reps and rest for 90 seconds between the sets.
- Preacher curls - perform 3 sets of 10 reps and rest for as little as possible between the sets.
- Dumbbell rows - complete 3 sets of 10 reps and rest for 60 seconds between the sets.
- Weighted wide-grip pull-ups - perform 3 sets of 10 reps and rest for 90 seconds between the sets.
- Cardio-boxing - drills for 30-60 minutes.
Friday
On Friday, Miles hit his shoulders and traps muscles.
Here is the entire workout:
- Jump rope - perform for 5 minutes and then proceed to weightlifting exercises.
- Dips - complete one set for 10 reps.
- Pull-ups - perform one set of 15 reps.
- Push-ups - complete one set of 20 reps.
- Sit-ups - perform one set of 25 reps.
- Military press - complete 5 sets with the pyramid style loading (10, 8, 5, 3, 1 rep).
- Dumbbell shrugs - perform 5 sets of 12 reps and rest for 90 seconds between the sets.
- Face pulls - complete 3 sets of 10 reps and rest for as little as possible between the sets.
- Dumbbell shoulder raises - perform 3 sets of 12 reps and rest for 90 seconds between the sets.
- Barbell shrugs - complete 3 sets of 10 reps and rest for 90 seconds between the sets.
- Shoulder flyes - perform 3 sets of 10 reps and rest for 60 seconds between the sets.
- Weighted chin-ups - complete 3 sets of 10 reps and rest for 90 seconds between the sets.
- Cardio-boxing - drills for 30-60 minutes.
Saturday and Sunday
Miles rests and recovers for the next week of intense training sessions on Saturday and Sunday.
Workout Principles
The main workout principle Miles Teller follows is progressive overload, which is increasing the intensity, and volume or making each exercise more difficult for each following workout [1].
In addition, progressive overload is excellent for gaining strength, but it has also been proven beneficial for muscle hypertrophy [2].
Also, the key to successful hypertrophy and muscle strength is proper recovery since that is the only way to avoid overtraining syndrome [3].
The best way to avoid overtraining syndrome is to rest 48-72 hours between workouts targeting the same muscle groups.
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Miles Teller’s Diet Plan
Miles has a strict diet, which best prepares him for his movie roles.
Here is a diet example below:
- Breakfast - protein shake, almond milk, and eggs.
- Lunch - chicken breasts, rice, and green salad.
- Dinner - steak, avocado, and tomatoes.
Diet Principles
The main dieting principle is to avoid junk food as much as possible.
Besides, he is strict at following his current meal plans and tries to deviate from them as little as possible, so he can continue to stay in top shape.
Supplements
Miles Teller does not take a handful of supplements to stay healthy and in top shape.
In fact, the only two supplements he takes are some of the best protein powders out here, as well as best multivitamins for men, which is certainly enough if you follow a great diet full of necessary macro and micronutrients.
FAQs
When Did Miles Teller Start Working Out?
Miles Teller started working out in 2015 when he did "Bleed For This." In addition, he continued to ferociously train through his twenties and fell in love with the whole work and recovery process along the way.
How Did Miles Teller Get Abs?
Miles Teller got abs by regularly performing weight training and adopting a special diet. Miles Teller diet was the key to success for getting him abs with a balanced ratio of macro and micronutrients, which is essential for getting shredded.
How Long Did It Take Miles Teller to Get Ripped?
It took five months for Miles Teller to get ripped. Teller trained as a professional boxer and ate bread and lean protein such as chicken breast to stay in top shape.
Did Miles Teller Take Dance Lessons?
Yes, Miles Teller took dance lessons. He took tap dancing, jazz, and ballet in college, but before that, he learned to dance through social occasions.
Did Miles Teller Lose Weight?
Yes, Miles Teller lost weight. He lost weight for the movie Top Gun: Maverick, where he built an incredible physique through strenuous physical training and avoiding eating junk food.
About The Author
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His meal plan seems simple but effective. I’ve been cutting down on processed foods like he does, and my overall health has improved significantly.