Jacob Osborn

Miles Teller’s ‘Top Gun’ Workout & Diet Plan | Man of Many

Standing tall at just over six feet in height, Miles Teller normally weighs around 185 pounds. For the occasionally shirtless role in Top Gun: Maverick, he was tasked with bringing that weight up to about 210 pounds with just 9 per cent body fat. He enlisted the help of trainer Jason Walsh and nutritionist Ornella Sofitchouk of the fitness company Rise Nation for an effective bulk-up-shred-down nutrition plan.

Miles Teller Diet and Nutrition Plan

Eating was the fun part and now it’s time to get down to business. You’ve got an important game of shirtless beach football coming up, after all, and only a Miles Teller workout is going to get you there. Thankfully, aforementioned personal trainer Jason Walsh was willing to share some of his secrets.

Miles Teller ‘Top Gun’ Workout Routine

After 20 minutes of warm-up cardio (on a VersaClimber or analogous machine), Teller performed an EMOM (every minute on the minute) superset workout. This is where you alternate between two exercises at the top of every minute and use any leftover time to rest before moving on to the next set of reps.

Daily Strength Training

  • 1A – Trap Bar Deadlift: Load the proper weight onto the trap bar, then position yourself in the middle of the bar with your feet hip-width apart. Grip the handles and hinge at your hips and keep your eyes forward, chest up, and back flat as you push through to a stand. Tighten your glutes at the top, pause briefly, then return to the starting position.
  • 1B – Dumbbell Bench Press: Sit at the end of a flat bench and place a dumbbell on each knee. Thrust your knees up to empower movement as you lie on your back and bring the dumbbells over your chest with your palms facing out. Lower the dumbbells to your chest while rotating your palms toward one another. Press the dumbbells up as you extend your arms until they’re straight, rotate the palms outward, and keep the core tight.
  • Superset 1: 10 x 4 reps

  • 2A – Romanian Deadlift: Stand with your feet hip-width apart and your lower back arched as you hold a barbell with your hands shoulder-width apart. Hinge your hips back as far as possible and bend your knees as necessary while lowering the bar along the shin line until you feel a stretch in the hamstrings.
  • 2B – Dumbbell Shoulder Press: Keep your feet shoulder-width apart and hold the dumbells next to your shoulders with your palms facing forward and your elbows bent at a 90-degree angle. Press the dumbbells upward, extending through your elbows as you straighten your arms. Take the dumbbells as far as you can upward without having them touch, then slowly return to the starting position.
  • EMOM Superset 2: 10 x 4 reps

  • 3A – Rear-Foot-Elevated Split Squat: Face away from a flat bench with a dumbbell in each hand. Assume the forward lunge position while putting one foot on the bench behind you (laces downward) and your hands on either side of your torso. Keep your core tight and torso straight as you lower your body until your forward leg is more or less parallel to the floor. Pause and then drive upward through the front foot heel. Finish half the reps on one side before alternating to the other side.
  • 3B – Bentover Barbell Row: Keep your lower back in a natural arch as you grab a barbell, with your hands slightly wider than shoulder-width apart. Extend your hips and knees to stand and assume a deadlift position. Bend at the knees until your torso is approximately 45 degrees to the floor. Hang your arms straight down on either side, keep your eyes fixed on the floor, and squeeze your shoulder blades together as you bring the barbell up to your sternum. Lower and repeat.
  • EMOM Superset 3: 10 x 4 reps

    In addition to his general strength training, Teller reportedly also employed a fairly intense bodyweight regime, focusing on endurance performance and hypertrophy. After a 600-800 metre warm-up run, Teller performed the following bodyweight circuit.

    Bodyweight Circuit

    Height: 6 foot 1 inch
    Weight: typically 185 pounds
    Age: 35 years old
    Occupation: actor

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