The Miz Workout Routine and Diet Plan: Train like The WWE Star!

We’re back for more Professional Wrestler Workouts!

You guys are loving them, and they make a great addition to our celebrity workouts within our Workout Database – so I’m going to keep them coming.

The Miz isn’t one of the biggest guys we’ve seen, but he definitely is one of the most popular.

On top of that, he recently came out showing his transformation in just three months, which is what we’re going to be breaking down and really researching for this one.

You guys requested it, and now we’re going in – and we’re going old school like we did for our Braun Strowman Workout as well and including The Miz’s diet AND workout research here like the good ol’ days at SHJ.

The Miz Stats:

Real Name: Mike Mizanin

Height: 6’2

Weight: (approximate) 182 lbs.

Age: 40 years old

The Miz comes in around average height we’ve seen among male celebrities, but it’s actually kind of short when compared to other wrestlers we’ve had here.

I’m talking guys like Braun Strowman, Dave Baustista, Dwayne Johnson, Stone Cold and more.

The average height falls in the range of 6’1-6’3 with celebs like Chris PrattChris HemsworthChris EvansAdam DriverStephen AmellClive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad PittMatt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark WahlbergZac EfronKit HaringtonTom Holland and more.

Even taller than them are guys like The MountainJoe ManganielloBen AffleckJason MomoaRay FisherWinston DukeAlexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

The Miz workout 2

The Miz Diet and Nutrition

The Miz recently came out and changed his entire physique with a quick 3 month transformation.

You can see the Instagram post pics below that I shared above our workout routine research section.

The Miz starts by writing:

“The picture on the left was taken on January 8, 2021. The one on the right was taken on April 11th, 2021.

I set out on a journey to not only get ripped, but to get healthier. I started at 220lbs and currently I am at 206lbs.

For 3 months, I weight trained 4 days a week and focused on eating the right foods.  I went gluten free, dairy free, and soy free.  @paleochef kept me on point with my diet and made sure I had all the right nutrition and the energy to do what was needed for the day.”

You read that right: gluten free, dairy free and soy free.

Muscle and Fitness takes that a step further and quotes The Miz stating:

“Mary had me on 2,700 calories per day,” says The Miz. “Fifty percent is protein, 30% carbs, and 20% fat.” He weighed himself on a weekly basis to track what was happening with his weight, so they could check on progress. The Miz wanted to get lean and see his abs, and understood that intense commitment would be required.

And in his post he also mentions:

I love the way I look and feel. There are tough days where I just want to eat like crap, and honestly, I’ll indulge. I know there are no short cuts. You have to put in the work for the results you want.  There is no secret drink or pill that’s going to get you ripped.  It takes work and lots of it.

Which just goes to show you that The Miz knows, like we know here at SHJ: sustainability is key.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh JackmanBenedict CumberbatchTom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegansBrandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious what the Top Diets Among Celebrities actually are?  Check it out.

The Miz Workout 1

The Miz Workout Routine Research

In The Miz’s post he mentioned that he was training four days a week.

In the Muscle and Fitness article they also share:

“I do three days of cardio,” says Miz. “Cardio meaning that I’m on a treadmill at a 10-degree incline at 3 MPH. I would also do 20 minutes at a time using a jump rope with 90 seconds on the rope and then 30 seconds off, and repeat, at a good pace. I’m not saying I flew through this thing, but it’s a fat burner!”

We LOVE jumping rope here at SHJ.

We have a full Jump Rope Workout Database, and our 90 Day Core Systems (which have even helped train new U.S. Marines) utilize them a bunch as well.

They also continue with:

Like many people, he often skipped leg day in the past, but Blank motivated him to power through the things that he hates, for the good of his new routine. “Matt loves squats!” says Miz. “For burning fat, getting bigger, everything revolves around squats. But I also perform on live television, so we had to make sure my legs were not too sore from leg day. So, we did leg day on a Tuesday or Wednesday (to give recovery time for wrestling on Monday Night Raw). I also did leg Romanian deadlifts and Matt would vary the different types of lunges that I did. I cannot stand leg day, but I know how important it is. Leg day is the most important day.”

To finish off The Miz and M&F share:

I feel better than ever before” says Miz. “I’ll do this for as long it’s fun. Honestly, I’ve never had more fun in my life, and you talk about motivation, my tag-team partner John Morrison has abs that you can grate cheese on! I can’t wait to see him blossom into the main event-caliber superstar that I know, and he knows, that he is. He’s a great motivation for me to get my ass to the gym.”

Which gives us a pretty good overall breakdown of The Miz’s workout routine.

Be ready for squats, Romanian deadlifts, cardio involving the treadmill and skipping rope – and much more.

The Miz Workout Routine

The Miz Workout Routine (1)

Training Volume:

4+ days per week


The Miz says he does 4 days of weight training and 3 days of cardio training. Now, that doesn’t mean he doesn’t do them on the same days – but I’m going to be writing it up separately and you can always easily throw them together.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

The Miz Workout: Sample Schedule

Monday: The Miz Chest and Tricep Day

Tuesday: The Miz Legs and Core Day

Wednesday: The Miz Cardio Day

Thursday: The Miz Shoulders and Core Day

Friday: The Miz Back and Bicep Day

Saturday: The Miz Cardio Day

Sunday: Rest Day

The Miz Workout: Chest and Tricep Day

Warm Up: 

5-10 Minute Incline Walk OR Add in Full Cardio Training


Bench Press

4×15, 12, 10, 8

Clap Push Ups


Close Grip Tricep Pushdowns


Cable Chest Flys

3×12, 10, 8

Tricep Overhead Extensions


Incline Hammer Strength Press


The Miz Workout: Legs and Core Day

Warm Up: 

5-10 Minute Incline Walk OR Add in Full Cardio Training


Back Squats

4×15, 12, 10, 8

Leg Press


Calf Raises on Leg Press


Bulgarian Split Squats

3×12, 10, 8 each leg

Toes to Bar


Cable Crunches


The Miz Workout: Cardio Day

The Miz says: ““Cardio meaning that I’m on a treadmill at a 10-degree incline at 3 MPH. I would also do 20 minutes at a time using a jump rope with 90 seconds on the rope and then 30 seconds off, and repeat, at a good pace. I’m not saying I flew through this thing, but it’s a fat burner!””

Treadmill Work:

Incline walk at 3MPH for 30-60 Minutes

Jump Rope Work:

Complete 10 Rounds of 90 Seconds Skipping, 30 Seconds Resting

The Miz Workout: Shoulders and Core Day

Warm Up: 

5-10 Minute Incline Walk OR Add in Full Cardio Training


Overhead Press

4×15, 12, 10, 8

Lateral Raises


Hang Cleans


Barbell Shrugs

3×12, 10, 8

Sit Ups


Hanging Knee Raises with Twist


The Miz Workout: Back and Bicep Day

Warm Up: 

5-10 Minute Incline Walk OR Add in Full Cardio Training



4×15, 12, 10, 8

Chin Ups


Hammer Strength Rows


Standing Alternating Hammer Curls

3×12, 10, 8

High Cable Curls


Hammer Strength Pulldowns



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