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Michael Phelps Workout Routine



Michael Phelps' Workout Routine & Diet

What does Michael Phelps’ workout routine look like? 

Michael Phelps is known for being one of the best swimmers in the world and he is truly a swimming legend. Phelps has won 28 Olympic medals and he works hard outside the pool as well. 

He completed his first Olympics at the age of 15 and he was the first American swimmer to earn a spot in the Olympic team. Phelps also made history when he became the oldest individual gold medalist in Olympic swimming history. 

Within this article, we’ll discuss Michael Phelps’ workout routine, diet, and supplements:


Current Stats 

  • Height: 193 cm – 6’4″
  • Weight: 88 kg – 194 pounds
  • Age: 35 years old 
  • Birthday: 30th of June, 1985 
  • Accolades: Best Male Athlete ESPY Award, Winner, 2009 


Workout Principles

Michael Phelps makes sure he swims a minimum of 80,000 meters a week. He works out twice a day and he trains for about five to six hours a day. 

When he is in the swimming pool he listens to music with his waterproof headphones. His swimming sessions are very long which makes it easier to listen to music.


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Michael Phelps’ Workout Routine

When it comes to Michael Phelps’ workout routine he swims around 13 km each day. This ensures that he has a low body fat percentage. 

Phelps also does functional training with weights that are designed for his swimming sessions. When he prepares for Olympics he consumes more than 12,000 calories a day. 

Here is Michael Phelps’ workout routine: 


Michael Phelps Swimming Workout

On this swimming routine, Phelps’ hits 12 different exercises with an average of 6 sets and 50 reps.

Here is Michael Phelps’ swimming routine: 

1. Sidekick (6 sets, 50 reps) 

2. Butterfly swimming drills (6 sets, 50 reps) 

3. Pull buoy (6 sets, 50 reps) 

4. Fly (25 reps)

5. Free (50 reps)

6. Fly (50 reps)

7. Strokes (500 reps)

8. Kick (50 reps)

9. Free (50 reps)

10. 2000 timed kick stroke 

11. IM continuous drill (4 sets, 100 reps)

12. Ab exercises (500 reps)


Michael Phelps Gym Training Schedule

On this gym routine, he performs 4 different exercises. 

Here is Michael Phelps’ gym routine: 

1. Standing Dumbbell Press (3 sets, 10-16 reps)

2. Dumbbell Front Raise (3 sets, 10-16 reps)

3. Dumbbell Lateral Shoulder Raise (3 sets, 10-16 reps)

4. Compound movements (3 sets, 10-16 reps)


Michael Phelps’ Diet 

When Michael Phelps prepared for Beijing Olympics in 2008 he consumed 12,000 calories a day. When he’s not preparing for competitions he eats fewer calories.

Phelps mostly focuses on eating plenty of veggies, fruit, and lean grilled protein. He always makes sure that he sticks to an organic and clean diet. 

Here is Michael Phelps’ diet: 


1. Breakfast 

  • Fried-egg sandwiches 
  • Two cups of coffee
  • One five-egg omelet
  • One bowl of porridge
  • French toast
  • Three chocolate-chip pancakes


2. Lunch 

  • Half a kg of pasta
  • Two large ham and cheese sandwiches
  • Energy drinks 


3. Dinner 

  • Half a kg of pasta
  • An entire pizza
  • More energy drinks



Michael Phelps’ uses the following supplements to help fuel his gains: 



Michael Phelps’ is an American former swimmer and is considered to among the best Olympian of all time with a total of 28 medals.

Phelps has tied many records and in the Summer Olympics in Rio de Janeiro he won one silver and five gold medals. 

What do you think about Michael Phelps’ workout routine and diet? Leave a comment below. 

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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