Last Updated On September 25, 2023
Even though he played a supporting character in Top Gun Maverick, Miles Teller stole the show and delivered a memorable performance as he brought Bradley "Rooster" Bradshaw to life.
His Top Gun physique is particularly memorable, leaving many fans wondering how the actor achieved this muscular figure.
Teller revealed his Top Gun bodyweight workout in interviews and discussed his nutrition plan. After adopting this workout routine myself, I can say that the actor's fitness program is realistic and achievable for anyone with a little commitment.
- Miles Teller’s Workout Summary
- Miles Teller’s Workout Routine Explained
- What Is Miles Teller Famous For?
- Current Body Stats
- Miles Teller’s Exercise and Training Principles
- Accomplishments and Awards
- What Does Miles Teller’s Diet Consist Of?
- What Supplements Does Miles Teller Take?
- Common Questions About Miles Teller
- Conclusion
Miles Teller’s Workout Summary
Here’s the breakdown of how Miles Teller trained for his beach scene and how you can get the same body!
Main Workout Goal | Build muscle tissue and achieve a lean look |
Program Duration | 10 weeks |
Workout Days Per Week | 4 or 5 days |
Time Per Workout | Activities vary from 25 minutes to 3 hours |
Equipment Required | Weights, cable machine, bench, pull-up bar, treadmill |
Recommended Supplements | Protein powder & multivitamin |
Miles Teller’s Workout Routine Explained
Monday: Chest And Triceps
On Mondays, Teller works through a circuit to focus on his chest and triceps. Then he caps it off with 30-60 minutes of cardio boxing moves, a habit he picked up when training for the movie Bleed Like This.
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Jump Rope | 1 | 5 minutes | 30-40 secs |
Dips | 1 | 10 | 30-40 Secs |
Pull-Ups | 1 | 15 | 30-40 Secs |
Push-Ups | 1 | 20 | 30-40 Secs |
Sit-Ups | 1 | 25 | 30-40 Secs |
Bench Press | 5 | 10, 8, 5, 3, 1 | 30-40 Secs |
Overhead Tricep Extension | 3 | 10 | 30-40 Secs |
Chest Flyes (Cable Or Dumbbell) | 3 | 10 | 30-40 Secs |
Incline Chest Press (Can Be Dumbbell) | 3 | 10 | 30-40 Secs |
Skull Crushers | 3 | 10 | 30-40 Secs |
Lower Chest Flyes (cable) | 3 | 10 | 30-40 Secs |
Weighted Dips - (Start Unweighted at First) | 3 | 10 | 30-40 Secs |
Boxing Drills | 1 | 30 - 60 Minutes |
Related Article - Different Bench Press Grips
Tuesday: Legs And Abs
Tuesdays are similar for Miles, except this time, his focus is on the lower body.
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Jump Rope | 1 | 5 minutes | 30-40 Secs |
Dips | 1 | 10 | 30-40 Secs |
Pull-Ups | 1 | 15 | 30-40 Secs |
Push-Ups | 1 | 20 | 30-40 Secs |
Sit-Ups | 1 | 25 | 30-40 Secs |
Squats | 5 | 10, 8, 5, 3, 1 | 30-40 Secs |
Weighted Planks | 3 | 10 | 30-40 Secs |
Leg Press | 3 | 10 | 30-40 Secs |
Twist Sit Ups | 3 | 25 | 30-40 Secs |
Dumbbell Weighted lunges | 3 | 12 | 30-40 Secs |
Knee/Leg Raises | 3 | 20 | 30-40 Secs |
Hamstring Curls | 3 | 20 | 30-40 Secs |
Calf Raises | 3 | 20 | 30-40 Secs |
Boxing Drills | 1 | 30 - 60 Minutes |
Wednesday: Off Day Or Cardio
Often, celebrities include "fitness" as part of their job, so you'll see with many routines that the bulk of the work is done Monday through Friday. I like that Miles has an active recovery day midweek.
This is so important for muscle growth. I always tell my clients that there is a time to train and a time to rest, and both are crucial for progress. On rest days, Teller might go for a 25-minute jog on the treadmill.
Related Article - Different Types of Treadmills
Exercises | Sets | Reps |
|---|---|---|
Treadmill | 1 | 25 minutes |
Thursday: Back And Biceps
By Thursday, the upper body is primed and ready for round two, this time focusing on the back and biceps.
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Jump Rope | 1 | 5 minutes | 30-40 Secs |
Dips | 1 | 10 | 30-40 Secs |
Pull-Ups | 1 | 15 | 30-40 Secs |
Push-Ups | 1 | 20 | 30-40 Secs |
Sit-Ups | 1 | 25 | 30-40 Secs |
Deadlifts | 5 | 10, 8, 5, 3, 1 | 30-40 Secs |
Dumbbell Bicep Curls | 3 | 10 | 30-40 Secs |
Cable Lat Pulldown | 3 | 10 | 30-40 Secs |
Hammer Curls | 3 | 10 | 30-40 Secs |
Cable Rows | 3 | 10 | 30-40 Secs |
Preacher Curls | 3 | 10 | 30-40 Secs |
Dumbbell Rows | 3 | 10 | 30-40 Secs |
Weighted Wide Grip Pull-Ups | 3 | 10 | 30-40 Secs |
Boxing Drills | 1 | 30 - 60 minutes |
Related Article - Should You Deadlift On Back Day Or Leg Day?
Friday: Shoulders And Traps
The week is rounded out with a focus on shoulders and traps.
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Jump Rope | 1 | 5 minutes | 30-40 Secs |
Dips | 1 | 10 | 30-40 Secs |
Pull-Ups | 1 | 15 | 30-40 Secs |
Push-Ups | 1 | 20 | 30-40 Secs |
Sit-Ups | 1 | 25 | 30-40 Secs |
Military Press | 5 | 10, 8, 5, 3, 1 | 30-40 Secs |
Dumbbell Shrugs | 5 | 15, 15, 12, 12, 10 | 30-40 Secs |
Face Pulls | 3 | 10 | 30-40 Secs |
Dumbbell (or Cable) Shoulder Raises | 3 | 10 | 30-40 Secs |
Barbell Shrugs | 3 | 10 | 30-40 Secs |
Shoulder Flyes | 3 | 10 | 30-40 Secs |
Weighted Chin-Ups | 3 | 10 | 30-40 Secs |
Boxing Drills | 1 | 30 - 60 minutes |
Tips from a Trainer!
Some of my clients absolutely hate jumping rope, which is how Teller prefers to warm up each day. If you fall in the same category, you can warm up with jumping jacks, high knees, an elliptical trainer, or cycling.
Saturday & Sunday: Rest
What Is Miles Teller Famous For?
Miles Teller is a famous Hollywood actor. He was born in 1987 and grew up in Pennsylvania and Delaware. He became involved in acting in high school, where he also played baseball and learned to play several musical instruments.
His first role was in the 2010 independent film Rabbit Hole, but his major film debut didn't happen until 2014 with the Divergent film series, where he showcased his fantastic acting skills by playing anti-hero Peter Hayes.
He also showed his musical skills in the 2014 drama Whiplash and starred with Brie Larson in The Spectacular Now in 2013. Teller played superhero Reed Richards in the 2015 movie Fantastic Four, a role that John Krasinski would later reprise.
His appearance in Top Gun Maverick could be the start of a new chapter in his career. Appearing alongside Tom Cruise gave Miles Teller a chance to prove he can play larger-than-life characters. The actor went through an intensive workout regimen, flight training, and strict diet to play Rooster, a young man following in his father's footsteps by enlisting in the Air Force.
Related Article - Liam Hemsworth's Workout Routine
Current Body Stats
Stat | Measurement |
|---|---|
Height | 6'1" |
Weight | 185 lbs (210 lbs in Top Gun Maverick) |
Age | 36 |
Biceps | 14" |
Waist | 34" |
Chest | 39" |
Miles Teller’s Exercise and Training Principles
Miles Teller got help from professional trainer Jason Walsh for his Top Gun training. He also enlisted the services of nutritionist Ornella Sofitchouk and the staff at Rise Nation, a Chicago-based gym that offers fun but intensive classes.[1]
Focus on Strength Training
Strength training typically focuses on exercises that challenge and build muscle tissues through resistance. Putting on muscles wasn't challenging for Miles Teller, who was already in good shape before landing his Top Gun role, but the actor needed to achieve a lean look and emphasize muscle definition for the role.
Miles Teller's workout routine includes exercises such as the reverse lunge, bench dips, bodyweight squats, flutter kicks, face pulls, pull-ups, and push-ups to create resistance and target multiple muscle groups. Weight training is another significant component of Miles Teller's routine.
The key is to vary these exercises and gradually increase the difficulty of building muscle mass. Studies have shown that strength training has a direct impact on lean body mass and metabolic rate.[2]
My experience with this workout routine is that the strength exercises are an effective way to achieve a chiseled look, but it took me a few weeks to build enough stamina to get the most out of these exercises.
Bodyweight Circuit
The Miles Teller Top Gun workout takes a holistic approach to getting in shape. Even though the different strength training exercises target specific muscle groups, Miles Teller explained that he was able to work on every muscle group through a comprehensive bodyweight weight training circuit.
On average, it takes 48 to 72 hours for muscle tissues to recover after a challenging workout.[3] By creating a bodyweight circuit with his trainer, Miles Teller gave each muscle group plenty of time to recover while working on a different part of his body.
My experience with the circuit approach is that it takes a few weeks for your body to adapt to the intense workouts that challenge specific muscle groups, but the results are worth it.
Upper Body
If you look at the bodyweight circuit Miles Teller used to get in shape, you'll notice that three days out of five are about developing the upper body, including the chest, arms, back, and shoulders.
This focus makes sense since his character, the son of deceased pilot Goose, has several shirtless scenes in the movie. I recommend adapting this workout circuit to reflect your own goals.
Related Article - Best Upper Body Workout Machines To Try
Minimal Emphasis on Cardio
Miles Teller likes starting his day with a warmup run. You'll also notice a few cardio elements incorporated into his gym workouts, such as jump rope sessions and treadmill runs.
Compared to other workout plans, the focus on cardio remains minimal, with a single day dedicated to running.
Research shows that intensive cardio sessions can limit the muscle gains from strength training.[4] It's possible that the Top Gun Maverick actor limited cardio to gain muscles faster, but he hasn't revealed why cardio plays such a small role in his exercise program.
In my experience, the short jump rope sessions are a great way to start moving and get energized to crush these workouts. If you don't have a jump rope, you can try out jump rope alternatives that will keep you fit and strong.
Creating a Vascular Look
For his Top Gun Maverick beach scene, Miles Teller used a few tricks to achieve a vascular look that working out alone can't create. The actor used Hugh Jackman's training for his role as Wolverine as inspiration.[5]
His Top Gun diet drastically cut back on sugar and sodium while increasing his protein intake. He also avoided drinking water, which caused mild dehydration and got his muscles to tighten. All these things resulted in a lean look that he could emphasize by having a drink full of sugar and sodium just before filming.
Related Article - Kevin Hart's Workout Program And Diet Plan
A Sustainable Program
Miles Teller created his on-screen body over the course of 10 weeks. Teller's fitness program and diet had to be sustainable, and the actor revealed that his workout circuit included two days of recovery.
Recovery is crucial for giving your muscle tissues enough time to heal after an intense strength training session. I recommend finding gentle activities to keep moving during these days off, even if it's just going for a walk.
See Also - How To Workout Like Stephen Amell
Accomplishments and Awards
Teller is a man of many talents, and it's no surprise he has over 20 award nominations.
In 2013, Teller won a special Dramatic Acting Prize from the jury of the Sundance Film Festival with his The Spectacular Now co-star Shailene Woodley. He won a Rising Star Award at the Napa Valley Film Festival that same year.
In 2015, the main cast of the Fantastic Four movie won the CinemaCon Ensemble Award. Teller received multiple nominations for his role in Top Gun Maverick, including a People's Choice Award for Male Movie Star of the Year.[6]
What Does Miles Teller’s Diet Consist Of?
Teller's diet had to sustain his body's energy reserves to keep him on his feet as he went through a challenging fitness program and long days of shooting his on-screen scenes. He also needed enough calories to put on the 40 lbs. he gained for the role.
Tips from a Trainer!
Keep in mind that this is a bulking diet. If you are looking to gain muscle and lose a substantial amount of fat, I recommend talking with a nutritionist about your particular needs.
Breakfast: Teller likes to start his day with a breakfast filled with protein. His typical breakfast included six eggs and a protein shake.
Lunch: Teller's usual lunch included a chicken breast and some vegetables such as broccoli or potatoes. It's not an unusual lunch among athletes and bodybuilders, but Teller ate this same lunch twice a day to increase his calorie intake while keeping his carbs, sugar, and sodium levels down.
Dinner: Teller revealed that he mostly ate fish and occasionally steak for dinner. He stated that the meal plan was difficult to follow because of the quantities he had to eat, but it's possible to adapt it and skip the second lunch for a more realistic nutrition plan.
What To Go For
Top Foods to Avoid
What Supplements Does Miles Teller Take?
Teller increased his protein intake by drinking shakes with protein powder. It's a great way to support muscle building without eating too much, and the flavors can help with cravings.
He also took a multivitamin supplement to maintain his energy levels and address any nutritional deficiencies. Miles Teller's on-screen body is proof that you can achieve amazing results without relying on supplements as long as you're consistent with going to the gym.
As a trainer, I try not to push too many supplements, but if you’re going to take anything, then protein and multivitamins are equally beneficial to whole body health.
Related Article - How Long Do Protein Shakes Last?
Common Questions About Miles Teller
Teller followed a strict fitness circuit emphasizing strength training, especially for his chest and shoulders. Bench dips, flutter kicks, reverse lunges, pull-ups, and push-ups were an important part of his fitness program.
Teller spent ten weeks preparing for Top Gun. He went through a strict fitness regimen and transformed his diet to increase his protein intake. He gained over 40 lbs. for the role.
Teller didn't lose weight to play Rooster. He went from his usual weight of 185 lbs. to 210 lbs. He achieved a lean look by working out intensely and cutting back on fat, sugar, and carbs.
You can get Miles Teller's abs by doing sit-ups, weighted planks, and pull-ups as part of a comprehensive fitness circuit.
Conclusion
After following the Miles Teller workout routine for a few weeks, I can say that the actor's approach to getting in shape relies on sound fitness principles and results in a program that is achievable as long as you're motivated.
References:
- https://rise-nation.com/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/
- https://www.healthline.com/health/muscle-recovery
- https://www.livescience.com/does-cardio-kill-gains
- https://www.unilad.com/film-and-tv/miles-teller-top-gun-diet-inspired-wolverine-20220607
- https://ew.com/awards/peoples-choice-awards-2022-winners-list/
- https://www.mdpi.com/2072-6643/2/8/781
