Last updated on February 16th, 2021 at 10:07 am

When I think of Miles Teller, I immediately think of a much funnier dude than I am. Okay, that’s not THAT hard…but my point is he’s funny as hell.

But, he’s actually usually rockin’ a decent physique…even if that generally means a skinny one.

In “Bleed for This“, a movie about a boxer, Vinny “The Pazmanian Devil” Pazienza (Teller’s character), Teller is forced to put forth a new physique in order to portray his role properly.  A boxer’s physique is much different than one he is typically shown sporting, and in the regard, we can automatically assume he went through some vigorous training, and definitely nutrition changes.

Personally, I love doing articles like this.  I covered Jake Gyllenhaal’s Southpaw workout, showing his transformation into a ripped boxer, but I’ve also had a great time doing others that incorporate boxing and fighting techniques into their routine like:

• Sebastian Stan’s Winter Soldier Workout
  • Stan uses aero-boxing mixed with strength training
• Manu Bennett’s (aka Crixus on Spartacus) Deathstroke Workout
  • Bennett incorporates boxing/punching drills within his workout

These fighting styled routines just make me feel slightly more like a Superhero…

Is that weird?

Miles Teller Stats:

Height: 6’0

Weight: (approximate) 175 lbs.

Age: 32 years old

Miles Teller misses the average height among men by one inch.

Which, as I update this article, is becoming more of a norm.  We just recently saw Simu Liu’s workout and he falls in at 6’0 as well as many others.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

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

I’ll tell you what, a lot of the sites I found while doing my research didn’t really give us much to work with.  Men’s Fitness tells us that: “he dropped to 6% body fat for Vinny ‘The Pazmanian Devil’ Pazienza”.

Good to know…

The interview also tells us this:

Mens Fitness: What went through your mind after you got the part?

Teller: Obviously, I was super excited and pumped about it, but then that holy shit factor set in. I got the part in March [2014] and I was not in good shape – 188 pounds, 18% or 19% body fat. I knew that physically I would have to really transform and then I knew I would have to at least fake that I could be a five-time world champion boxer. If you’re going to portray Vinny Paz, even just to imitate playing a boxer – because I don’t think there’s any conditioning that parallels fighters – I knew it was going to be a big challenge, but I was just excited for the opportunity.

I bolded his starting stats to give us a better idea of what he was working with.

Just like us, Teller knew he had to transform.  

We’re here to transform as well, but into SuperHumans.

The interview goes on with:

Mens Fitness: Can you take us through your transformation process?

Teller: First, I was like, “man, I need to get with a nutritionist trainer.” I got a guy- Gary. He took me in and he’s like, “the first thing you got to do, let’s get your blood work in, let’s make sure you’re getting all the right vitamins and this and that.” I got the blood work back and realized certain things were a little low, so we got on the right vitamins and just started working out.

Full disclosure, proper nutrition is definitely key when trying to drop body-fat the way Teller did.   That much we know for sure.  Nutrition is 70-80% of the battle.

That being said, we’ll discuss some of Teller’s nutrition prior to moving forward into our workout.

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Miles Teller Diet and Nutrition

Teller had an interview with US Magazine in which he said:

“You can’t eat anything that you want. You have to be very — I just kind of locked myself away, like I remember Halloween was the only night I drank really in like 8 months. I didn’t eat bread for 7 months. You have to just stay committed. You’re playing a professional boxer. It’s embarrassing if you’re not in good shape. I just didn’t want to be embarrassed by not putting in the work physically.”

Talk about intense!

We’ve seen Zac Efron go basically no-carb as well when we covered his routine and nutrition.

Teller told US he started out weighing 188 pounds with 18 percent body fat, dropped down to 168 pounds and had an impressive 6 percent body fat by the time his transformation was complete.

So, pointing out the obvious a bit, he dropped 20 pounds, and roughly 12-13% body-fat for this insane transformation!

In the final quote from US Teller says:

“It takes a long time to transform your body.  I thought that you start doing some crunches, you get abs. It’s like no, man, you gotta totally change your body’s chemistry…but I always love when actors do an accent or change their bodyweight so I was excited for the opportunity.”

Hey, no one said dropping that much body-fat was going to be easy!

If you’re looking to go low-no carb I recommend checking out some paleo-ish tactics, while also considering intermittent fasting, or ketosis fasting!  Skimming through those articles will definitely make it a bit less torturous (which is how Teller describes seeing his girlfriend eat amazing food during his transformation).

But hey, let’s get on with the workout routine, eh?

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Miles Teller Workout Routine

Mile’s told E Online: “I would do like 4 hours boxing, 2 hours weights and 2 hours physical therapy”.

We’re not going to get that crazy, but we’ll take it into account, Miles.

Training Volume:

4-5 Days

**Beware, this is an intense workout**

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Miles Teller Workout: Monday – Chest and Triceps

Warm Up:

5 minutes of jump rope

10 Dips

15 Pull Ups

20 Push Ups

25 Sit Ups

Workout:

Bench Press: 5×10,8,5,3,1

Overhead Tricep Extension: 3×10

Chest Flyes (cable or dumbbell): 3×10

Incline Chest Press (can be dumbbell): 3×10

Skull Crushers: 3×10

Lower Chest Flyes (cable): 3×10

Cable Tricep Push-downs: 3×10

Weighted Dips (start unweighted at first): 3×15

Cardio:

30-60 minutes of boxing drills

10-20 speed bag

10-20 heavy bag

10-20 ghost boxing

(Can be substituted with HIIT training if needed – refer to Wednesday)

Miles Teller Workout: Tuesday – Legs and Abs

Warm Up:

5 minutes of jump rope

10 Dips

15 Pull Ups

20 Push Ups

25 Sit Ups

Workout:

Squats: 5×10,8,5,3,1

Weighted Planks (start unweighted at first): 3×60 seconds

Leg Press: 3×10

Twist Sit Ups: 3×25

Dumbbell Weighted Lunges: 3×12

Knee/Leg Raises: 3×20

Hamstring Curls: 3×10

Calf Raises: 3×20

Cardio:

30-60 minutes of boxing drills

10-20 speed bag

10-20 heavy bag

10-20 ghost boxing

(Can be substituted with HIIT training if needed – refer to Wednesday)

Miles Teller Workout: Wednesday – Off Day or Cardio

Choose HIIT Training as listed:

25 Minutes of Treadmill HIIT:

First Ten Minutes: 2 min off: walk 2.5-3.3 mph, followed by 1 min on: run 5.5-9 mph

Second Ten Minutes: 1 min on, 1 min off

Cool-down 5 minutes walking 2.2-3 mph

25 Minutes of Biking HIIT:

First Ten Minutes: 2 min off: bike on 3 difficult, followed by 1 min on: bike on 10 difficulty keeping the RPM’s above 100

Second Ten Minutes: 1 min off, 1 min on

Cool-down 5 minutes biking 2-3 difficult

Miles Teller Workout: Thursday – Back and Biceps

Warm Up:

5 minutes of jump rope

10 Dips

15 Pull Ups

20 Push Ups

25 Sit Ups

Workout:

Deadlifts: 5×10,8,5,3,1

Dumbbell Bicep Curls: 3×10

Cable Lat Pulldowns: 3×10

Hammer Curls: 3×10

Cable Rows: 3×10

Preacher Curls: 3×10

Dumbbell Rows: 3×10

Weighted Wide Grip Pull Ups (started unweighted): 3×10

Cardio:

30-60 minutes of boxing drills

10-20 speed bag

10-20 heavy bag

10-20 ghost boxing

(Can be substituted with HIIT training if needed – refer to Wednesday)

Miles Teller Workout: Friday – Shoulders and Traps

Warm Up:

5 minutes of jump rope

10 Dips

15 Pull Ups

20 Push Ups

25 Sit Ups

Workout:

Military Press: 5×10,8,5,3,1

Dumbbell Shrugs: 5×15,15,12,12,10

Face Pulls: 3×10

Dumbbell (or cable) Shoulder Raises: 3×10

Barbell Shrugs: 3×10

Shoulder Flyes: 3×10

Weighted Chin-Ups (start unweighted): 3×10

Cardio:

30-60 minutes of boxing drills

10-20 speed bag

10-20 heavy bag

10-20 ghost boxing

(Can be substituted with HIIT training if needed – refer to Wednesday)

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