Michael Phelps Swimming and Gym Workout, Sets and Diet Plan

By , September 14th, 2016 | Celebrities, Personal Training | 1 Comment

Michael Phelps (born on 30th June 1985) is a swimming legend who has won 28 Olympic medals, an unimaginable feat that has never been achieved before. Being blessed with good genetics, Phelps can work very hard both in and out of the pool. The 31-year-old swimmer’s workout is divided into two parts – the swimming workout and weight training.

Michael Phelps Workout

Michael Phelps Workout

Michael Phelps Body Measurements

Height: 1.93 m (6’4”); Weight: 194 lbs

Chest: 51”; Waist: 32”;

Biceps: 15”

Arm span: 6’7”

Michael Phelps Workout Routine

Phelps swims around 13 km each day which ensures that he has a low body fat percentage. Apart from this, he does functional training with weights that are specifically designed for his sport.

Michael Phelps and Bob Bowman

Michael Phelps and Bob Bowman

Michael Phelps Swimming Workout

Warm Up

6 workout sets of 50

  • free
  • side kick
  • butterfly swimming drills
  • pull buoy
  • im (individual medley)
  • im
Michael Phelps Swim Workout

Michael Phelps Swim Workout

20×100 on 1:15 minutes

  • 25 fly
  • 50 free
  • 25 fly

500 strokes

  • 50 kick
  • 50 free
Michael Phelps Butterfly Workout

Michael Phelps Butterfly Workout

Main Set

  • 2000 timed kick stroke
  • 4×100 IM continuous drill

Pulling Set

  • 10×200 on 3 minutes

4 Speed Sets

  • 24×25 fly on 30 minutes (1-ez drill; 1-no breath, 1-sprint)

End of Practice

  • 500 ab exercises
  • Static Stretching
Michael Phelps Training

Michael Phelps Training

Michael Phelps Gym Training Schedule

3 sets of 10-16 reps

  • Standing Dumbbell Press
  • Dumbbell Front Raise
  • Dumbbell Lateral Shoulder Raise
  • Compound movements like deadlifts, bench press (375 pounds maximum) and squats
Michael Phelps Gym Workout

Michael Phelps Gym Workout

Michael Phelps Workout Video

Michael Phelps Diet Plan

Phelps works out five hours a day for six days under the strict supervision of his coach, Bob Bowman. To thrive on such grueling workouts, Phelps consumes around 12000 calories in a day which is more than even what professional bodybuilders consume.

Breakfast: Three fried-egg sandwiches with a lot of cheese, mayonnaise, fried onions, and lettuce. One bowl of grits, a five-egg omelet, three slices of French toast sprinkled with sugar, two cups of coffee with three chocolate chip pancakes.

Michael Phelps Body

Michael Phelps Body

Lunch: A pound of pasta with energy drinks giving up to 1000 calories, two ham sandwiches with mayonnaise.

Dinner: A large pizza and a pound of pasta with energy drinks.

This is a laborious spread, and the calorie content of this diet is not suitable for any average person. Phelps, though, has claimed that he has now moved away from this diet. He eats what he needs nowadays, and has moved over to grilled options. He takes in protein and multivitamin supplements to help in his recovery.

Michael Phelps Workouts

Michael Phelps Workouts

Michael Phelps Muscles

Michael Phelps Muscles

His advice for young swimmers is hard work and the belief that it is possible to do that most people can’t do.

Hi. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

One comment so far

  • sac Says: August 5, 2019 at 10:45 pm

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