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If you want to make your fitness dream a reality, there’s no better place to start than Miles Teller’s workout and diet routine. 

I’m Alexandra, a fitness professional with many years of experience. I’ve observed Teller’s transformation from his roles in films such as Bleed Like This to Top Gun: Maverick.  

I can tell you his physique in these movies are a testament to his dedication and passion for intense physical training and a disciplined diet. But what exactly does this entail?

Get ready to unveil the secrets behind a trim, film-ready physique with our Miles Teller’s workout and diet plan.

Miles Teller Current Bio and Stats

Miles Teller was born February 20th, 1987 in Pennsylvania, but grew up in Florida. His mother, Merry, is a real estate agent and his father Michael is an engineer. 

He developed a passion for acting as a high school student, becoming president of the school’s drama club. Early on, he appeared in modest yet impactful roles in short films.

Teller’s career could have never taken off due to a car accident in 2007. His injuries left permanent scars on his face, making it more difficult to get certain roles. Yet even this wouldn’t hold him back.

In 2009 he graduated from New York University’s Tisch School of the Arts. With a Bachelor of Fine Arts (BFA) in drama under his belt, he dove into the spotlight with groundbreaking roles in films like Rabbit Hole (2010), The Spectacular Now (2013), and the epic Divergent film trilogy (2014–2016).

In 2014, Teller starred in Whiplash, an instant classic that won five Oscars, including Best Picture. From there he starred in Fantastic Four (2015), Bleed for This (2016), Only the Brave (2017), The Offer (2022 miniseries), and Top Gun: Maverick (2022). 

Teller has made waves not only for his exceptional acting skills, but the physical transformations he underwent, especially for his Top Gun and Bleed for This characters. 

His love, enthusiasm, and life-long development as a film star  has won him several awards including the Sundance Film Festival’s Special Jury Prize for Dramatic Acting.

  • Born: February 20, 1987
  • Age: 36
  • Weight: 185 Lbs (84 kg)
  • Height: 6’1’’ (185 cm)
  • Occupation: Actor
  • Retired/Active: Active 2004-Present

Miles Teller Workout Fundamentals 

Miles Teller is committed to healthy living at all times, not just when preparing for roles. Training is part of his everyday life. 

He doesn’t only focus on building lean physique but also longevity. This sets a basic fitness foundation to make his preparation for movies more achievable. 

Generally, Miles prefers to work out in the morning as he believes it sets a productive tone for the day. While we don’t have details about his daily routine, to keep fit, a blend of weight training, cardio, and conditioning is necessary.  

When it comes to being stage-ready, Teller knows the discipline and dedication necessary to embody whatever characters he’s playing next. For this reason, he typically works with a personal trainer, Jason Walsh, alongside an expert nutritionist, Ornella Sofitchou. 

For the movie Bleed Like This, he underwent half a year of intense training to portray the boxer Vinny Pazienza. This laid the foundation for his subsequent training for Top Gun.

Miles Teller Workout Routine

Next up, I’ve created two Teller-inspired workout plans you can implement at home. We have the Bleed Like This workout routine for an elite boxer physique and a Top Gun routine for lean muscle.

Miles Teller Bleed Like This Workout Routine

miles teller workout

While Miles was preparing for his boxer role, he trained with coach Darrell Foster, who has also trained boxing legend Sugar Ray Leonard. Together, they designed custom workout plans that include four hours of boxing training per week. 

These sessions involve activities like shadow boxing, bag drills, precision pad work, and skipping ropes.

In addition to boxing training, Miles dedicated around two hours to resistance training. He even spent an hour focusing on dance choreography to refine his footwork skills. 

High-impact exercise like boxing and sparring requires physical therapy to prevent imbalances and injuries. These have also been part of Miles’ regimen, so I added it to our routine below, too.

Miles Teller Bleed Like This Workout Schedule

miles teller workout routine
Upper Body Push
Lower Body & CoreConditioningUpper Body Pull
Sparring or Pad work
Lower BodyInjury PreventionREST

Warm-up with rubber bands:

  • Lateral mini band walk
  • W-lifts with band
  • Banded external rotations
  • Bent knees

Monday: Upper body push

Bench press4-6 sets860-90 seconds
Press-ups51530 seconds
Tricep dips32530 seconds
Shrugs3-41060 seconds
Military press56-890 seconds
Core circuit:
Decline sit-upsHanging leg raisesDynamic planks
3 rounds25 each60 seconds

Tuesday: Lower body and core

Landmine deadlift55120 seconds
Bulgarian split squats31560 seconds
Back extension3-415 weighted60 seconds
Hip thrusts5890 seconds
Sled push4-5 x 20 meters with small amount of recovery

Wednesday: Conditioning

miles teller's workout

Skipping rope and punch bag work or pads
2-3 minute intervals for 30-40 minutes. Take 1-2 minute breaks in between skipping and punch bag work. When you get fitter, reduce the rest.
Sparring2 minutes rounds for 30 minutes

Thursday: Upper body pull

Bent-over rows5590 seconds
Face pulls31530 seconds
Pull-ups4 x until failure
Lat pulldown3-41530 seconds
Hammer curls32030 seconds
Cable woodchoppers315 each side30 seconds
Hill sprints15 minutes total work with 20 seconds on 30 seconds off intervals

Friday: Lower body

Barbell front squats55120 seconds
Leg press41260 seconds
Calf raises51530 seconds
Wall sit21 minutes15 seconds
Farmers walk4-6 rounds of 20 meter walk with 60 seconds rest
Outside or treadmill run for 25-35 minutes

Saturday: Injury prevention

Lunge with rotation
Prone T’s and Ys
Single leg deadlift
Banded clam shells90/90 drill
Dead bugs
Complete 2 sets of 15 reps on each side on each exercise

Miles Teller Top Gun Workout Routine

miles teller top gun workout

Teller needed to get in jetfighter shape with the help of a celebrity trainer, Jason Walsh. 

Pilots need to be in perfect physical condition with peak aerobic fitness, lean muscle mass, and abs with no more than 24% body fat for men and 32% for women. That’s to be able to perform anti-G straining maneuver and turns with high speed.

While Miles isn’t a real jet fighter, he had to undergo flight training that requires consistent and challenging physical preparation. Miles also had to show off his awesome shape for that iconic beach scene. 

While we don’t have exact information of his workouts, you need to do conditioning work and weights to gain muscle mass. However, I have found his bodyweight routine. I’ve included this in the plan, along with my expert strength and conditioning routine to get you in jetfighter shape.

Miles Teller Top Gun Workout Weekly Schedule

Strength and Conditioning Workout 1Bodyweight RoutineStrength and Conditioning Workout 2CardioRepeat Workout 1Repeat Workout 2REST

Monday & Friday: Strength and Conditioning Workout 1

Box jumps
Superset 4-5 times 45 sec max reps + 5 heavy deadlifts
Assault bike 5-8 x 10 seconds on 20 seconds off
Medicine ball throwsSuperset 4-5 x 45 sec max reps and 8 bench press
Bench press
Rowing 4-6 x 200 m with 60 seconds rest

Tuesday: Miles Teller Bodyweight Workout

miles teller workout plan
Warm-up 800m run – pick up the pace at the last 200 meters
Flutter kicks40 reps
Triceps dips/ Close grip push-ups (shoulder pain)20 reps
Squats/squat jumps25 reps
Feet elevated push-ups25 reps, keep the elbows close to your body
Alternating reverse lunges/ Lunge jumps25 reps

Wednesday & Saturday: Strength and Conditioning Workout 2

Skater jumpsSuperset 4-5 x 45 sec max  8 squats
Barbell squats
Assault bike 5-8 x 10 seconds on 20 seconds off
Plyo push-upsSuperset 4-5 x 45 sec max reps 3 clean and press
Clean and jerk or push presses
Rowing 4-6 x 200 m with 60 seconds rest

Miles Teller Dieting and Food Preferences

As his personal trainer shares with us, the Fantastic Four star is also consistent with his diet and healthy eating habits. He’s in it for a long haul!

His dieting for roles is more restrictive, though. For example, Teller mentioned in one of his interviews that he quit eating bread while training for Bleed Like This. 

Miles keeps his daily routine quite private, and he’s not particularly active on social media, which means there’s limited public information available. 

But from what I’ve gathered, he maintains a balanced approach. While he’s dedicated to sculpting the required physique for a role, in his day-to-day, he follows a healthy eating regimen without extreme restrictions.

It’s all about balance, isn’t it? Achieving a lean physique involves smart food choices, focusing on high-protein options like lean meats, seeds, nuts, tofu, and eggs. 

Additionally, you should opt for complex carbs like rice, potatoes, and quinoa with plenty of vegetables and fruit.  

Allow yourself the occasional treat instead of beating yourself up. Moderation is key! Food can be enjoyable while being healthy at the same time. If you want to speed up your progress, calculate your personalized macros and calories for muscle gain.

Based on my research, here’s a glimpse into Miles Teller’s food preferences.

Keep in mind, while I’ve gathered this information from publicly available sources, it’s likely that his actual diet includes more diverse options than what’s accessible to us online.

miles teller diet and food preferences
BreakfastEggs, avocado, and spinach
LunchChicken breast paired with kale or broccoli, half a sweet potato and a dash of lemon with oil.
DinnerSteak or fish served with rice, grilled bell peppers, pasta
SnackPeach, tofu, fruit skewers dipped in Greek yogurt

Miles Teller Diet Plan

iles teller's diet plan

Instead of sticking to a boring chicken and rice recipe, I’m bringing you a much more exciting plan that can help you build muscle while teasing your tastebuds. 


Breakfast: Mozzarella omelet

  • Mozzarella
  • 3 eggs (1 full 2 egg whites)
  • 2 slices whole grain bread/rye bread 

Season the beaten eggs well with salt and pepper.  Pour into the pan and tilt so it covers evenly. When it’s almost cooked, add the mozzarella. In the meantime, toast the bread. 

Please note that this breakfast can be varied to your taste, including scrambled, poached, fried or boiled. 

Lunch: Tarragon chicken slice with parsley, steamed cous-cous and salad

  • Chicken breast
  • Tarragon (fresh or dried)
  • Salt and pepper
  • Lemon or lime juice
  • Cous-cous
  • Rocket salad or veggies

Season and cook the chicken breast on both sides for a few minutes. Squeeze the lemon juice on top of it and if needed, add some water. Cover the pan with a lid and steam for another 10-15 minutes, ensuring the chicken is thoroughly cooked. 

While the chicken is cooking, prepare the cous-cous and salad to your taste.

Snack 1: Protein shake

Snack 2: Homemade creamy yogurt

  • Medium apple
  • Low fat cottage cheese 
  • Low fat (total) natural yoghurt 
  • Cinnamon 
  • Stevia (or other sweetener) to taste to sweeten 
  • Wheat bran or semolina 

Peel the apples and cut into squares. Mix the cottage cheese with the yogurt and half of the squared apples and cinnamon and wheat bran. Sweeten it with stevia. 

Add it in a blender and blend till smooth. Add the rest of the apple and mix for more flavor.

Dinner: Garlic, chili, and seafood pasta

miles teller's nutrition plan
  • Linguini pasta
  • Garlic
  • Chilis (optional)
  • Seafood mix
  • Olive oil
  • Salt and pepper

Cook the seafood in olive oil. Add the garlic and seasonings to it including the chili, salt, pepper, and some lemon if you like. While the seafood cooks, boil salted water for the pasta. Cook until al dente. 

Mix the pasta with the seafood. Add more spices and olive oil if needed. 

Miles Teller Top Gun Diet Plan

miles teller top gun diet

For Top Gun, Teller had to increase his weight from 185 to approximately 210 pounds while maintaining a mere 9% body fat. 

This is even harder for someone with a fast metabolism like Teller’s. So, he worked with Ornella Sofitchouk, a nutritionist from Rise Nation. Eating every two to three hours helped him gain mass before shredding fat and converting it into lean muscle for his scenes.

Teller consumed high amounts of protein complemented by carbohydrates, healthy fats, and vegetables. He avoided sugar as well as excessive salt and stayed hydrated at all times, apart from when he was filming shirtless scenes.  

Additionally, he avoided alcohol as it can impede muscle recovery. From my professional point of view, there must have been some “dirty bulk” allowed to add mass in such a short period of time. Perhaps some pizza? 

Once Teller achieved his desired muscle mass, he adjusted his diet to achieve that veiny, shredded lean beach body. For this, he took inspiration from Hugh Jackman’s Wolverine

By dehydrating, avoiding sodium, dropping carbs, and upping his cardio, he successfully cut down to 7% body fat.

PRO TIP: Remember that you aren’t in a rush to drop bulk for a scene. I wouldn’t advise a rushed and extreme method! Instead, opt for a slower cut and drop your calories by 10%. Do this for three weeks, then lower it to 15%.

If you, like Miles Teller, find it difficult to put on mass/weight, I advise you to calculate your macro and calorie requirement with our advanced calculator. This calculator can be useful for both bulking and cutting. 

Plus, get more expert tips on how to go from skinny to buff.

Here is what Miles Teller ate in a day to embody Bradley Rooster’s physique in Top Gun Maverick:

Breakfast: Three eggs with two egg whites

Post-training snack: Protein shake 

Lunch 1 & 2 : Chicken breast, broccoli, and a potato

Dinner: 20 oz fish or steak with salad

Miles Teller Supplement Preferences

miles teller transformation supplements

Post-workout protein boosts were Miles’ secret weapon for his visible guns. Unfortunately, he hasn’t shared more with us, but I’ve got you covered. 

One study suggests that BCAA supplementation may reduce protein degradation and decrease skeletal muscle damage in response to intense resistance exercise. 

That means it can help you recover quicker during and after intense exercise. It may

reduce muscle soreness, central nervous system fatigue, and speed up recovery. I recommend drinking it during your gym session or immediately after. 

Additionally, I recommend taking fish oil to promote cognitive function. But remember, supplements should not replace real, healthy food. To avoid deficiencies, eat adequate healthy meals and complement them with supplements.

Final Thoughts

Miles Teller’s workout routine is a blend of cardio and weight training that serves as the foundation for his physical roles. 

The volume and intensity of his film training requires discipline, consistency, and dedication, but it doesn’t end when the director yells “Cut!” Fitness and healthy eating is part of the star’s everyday life with the aim of longevity. 

You too, can reach similar heights with our battle-tested strength and conditioning program. It’s your ticket to a Top Gun lean physique. Let us know how it goes if you try it!

Frequently Asked Questions

How did Miles Teller get so buff?

Miles Teller followed an extreme workout routine consisting of strength training and conditioning. Additionally he followed a diet plan with high protein, adequate carbs, healthy fats and plenty of vegetables to fuel his muscles. 

He ate every three hours and took protein supplements. This helped him to gain mass from 185 Lbs to 210 Lbs.

When did Miles Teller start working out?

Miles Teller believes in staying healthy every day, not just for movie roles. He exercises regularly as a part of his daily routine. When he has to get in shape for films he just ups the intensity and volume. 

However, each role requires different types of routine. 

How much did Miles Teller weigh in Top Gun?

Miles Teller had to bulk up to 210 lbs for some parts of Top Gun. He had to shred it off for the beach scene where he weighs 183 pounds.

How tall is Miles Teller in feet?

Miles Teller is 6’1’’ tall.