Michael Phelps Workout Routine & Diet plan 2023

Micheal Phelps is a former, most prosperous, and crowned American Competitive swimmer with 28 medals. Phelps also contains all records for Olympic gold medals, Olympic gold medals in unusual events, and Olympic medals in individual events.

Michael Fred Phelps, famously identified as Michael Phelps, was born on the 30th of June,1985, in Baltimore, Maryland, and raised in the Rodgers Forge neighborhood of nearby Towson. He was a remarkably dedicated and hardworking swimmer who broke several world records, and further down in his profession; he progressed to the extent of breaking down his papers.

Have you ever wondered how Micheal Phelps stays so fit, healthy and energetic? Find out Michael Phelps’s Workout Routine & Diet plan in the article

Michael Phelps Physical Stats

Height6 ft 4 inches
Weight88 Kg
Eye ColorHazel
Hair ColorBrown
Body ShapeStraight
Sexual OrientationStraight
Shoe Size14 US
Chest46 inches
Waist34 inches
Biceps16 inches

Workout Principles

Michael Phelps makes sure he swims a minimum of 80,000 meters a week. He works out twice a day and exercises for about 5 to 6 hours daily. While in the swimming pool, he hears music with his waterproof headphones. His swimming sessions are very long, making listening to music more obvious.

Michael Phelps Workout Routine

When it appears to Michael Phelps’s workout routine, he swims around 13 km each day. This guarantees that he has a low body fat percentage. Phelps also does practical training with weights designed for his swimming sessions. When preparing for the Olympics, he eats more than 12,000 calories daily. His workout routine includes:

 Swimming Workout

On this swimming routine, he hits 12 exercises with an average of 6 sets and 50 reps. His swimming workout routine includes:

  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 (950 reps)
  6. Fly (50 resp)
  7. Strokes (500 agents)
  8. Kick (50 reps)
  9. Free (50 agents)
  10. 2000 timed kick stroke
  11. IM continuous drill (4 sets, 100 reps)
  12. Ab exercises (500 proxies)

Gym Training Schedule

In this Gym training, he does four different exercises, which include:

  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)

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Michael Phelps’ Diet

When Michael Phelps qualified for the Beijing Olympics in 2008, he consumed 12,000 calories daily. When he’s not planning for competitions, he eats fewer calories. He primarily focuses on drinking plenty of veggies, fruit, and lean grilled protein. He continually makes sure that he sticks to an organic and clean diet. His diet includes:


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


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


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


Michael Phelp uses the subsequent supplements to help fuel his gains:

  • Creatine
  • Vitamin C
  • Protein Shakes

FAQ Regarding Michael Phelps

What makes Michael Phelps great?

  • His wingspan is an excellent reason for Phelps’ success with the butterfly stroke, which relies massively on the upper arm and back to push and pull a swimmer within the water.

What does Michael Phelps eat in a day?

  • He boasted his 12,0000 calories a day diet with his breakfast which includes Three fried egg sandwiches with cheese, lettuce, tomatoes, fried onions, and mayonnaise, Two cups of coffee, and one-five egg omelet.

How many pull-ups could Michael Phelps do?

  • Phelps could bang out 34 pull-ups following, one of the top weight lifting exercise exercises swimmers engage in.

How many hours does Michael Phelps swim a day?

  • Michael Phelps makes assured he swims a minimum of 80,000 meters a week. He works out twice a day and prepares for about 5 to 6 hours daily. While in the swimming pool, he hears music with his waterproof headphones.

Also, read more about Rich Piana’s Workout Routine & Diet Plan.

Last Updated on October 10, 2023 by anup