Mike Thurston Workout Routine and Diet Principles (I Love It)

Written by James C., M.S.(C), PT

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mike thurston workout program and diet and meal plans

Mike Thurston, an eminent figure in the fitness industry, is renowned for his incredibly sculpted physique and his comprehensive and effective workout routines.

Delving into his regimen, we uncover a dedication to fitness and a firm belief in maintaining optimal health that is truly inspirational.

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This guide takes an in-depth look into Mike Thurston’s workout routine, dissecting his training philosophy, outlining his daily exercises, and exploring his diet principles.

Whether you’re a fitness enthusiast eager to level up your training or a curious beginner embarking on a wellness journey, the principles embedded in Mike Thurston’s routine are sure to enlighten and motivate.

Get ready to break a sweat and revolutionize your fitness routine!

The Mike Thurston Workout Routine

A distinctive feature of Mike Thurston’s workout routine is its balance between intensity and smart training.

Thurston emphasizes the importance of listening to your body and incorporating a variety of strength, hypertrophy, and cardio exercises into your weekly schedule.

This variety ensures all muscle groups are activated and developed evenly, promoting overall body strength and symmetry.

In the upcoming sections, we will delve into the specifics of Thurston’s daily workout routine, exploring each exercise in detail along with guidance on maintaining proper form.

Let us now embark on this journey to uncover the underlying principles of his renowned workout program.

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His Training Philosophy

mike thurston workout routine and diet principles

Mike Thurston’s training philosophy revolves around the mantra of consistency, progressive overload, and adequate rest.

He firmly believes that maintaining a steady and consistent workout schedule is more beneficial in the long run than sporadic bursts of intense training.

Progressive overload is another cornerstone of his strategy, advocating for the gradual increase of weight, intensity, and volume in workouts to spark muscle growth and strength gains.

Lastly, Thurston highlights the importance of recovery, emphasizing that muscles grow during rest periods, not during the workout itself.

He proposes a balanced approach, where hard work is coupled with necessary rest and recovery, ensuring sustainable progress in one’s fitness journey.

This philosophy forms the foundation of Mike Thurston’s workout program, allowing him to continually make progress while also prioritizing health and wellbeing.

Detailed Breakdown of Daily Workout Routine

Mike Thurston’s workout routine typically revolves around a 5-day split, allowing for sufficient rest and recovery periods.

Each workout day targets specific muscle groups, ensuring a balanced distribution of intensity and focus.

Day 1: Chest and Triceps

Thurston’s chest and triceps day incorporates compound moves like bench press and weighted dips, coupled with isolation exercises like cable flyes and cable pushdowns. The aim is to stimulate maximum muscle fibers while also building strength.

Day 2: Back and Biceps

Back and biceps day involves a blend of heavy compound lifts, such as deadlifts and bent-over rows, and targeted bicep exercises like hammer curls and preacher curls. The balance of compound and isolation work aids in developing both the size and shape of the muscles.

Day 3: Rest

Mike stresses the importance of rest days in facilitating muscle growth and recovery. This rest day also prepares the body for the next intense workout sessions.

Day 4: Shoulders and Traps

Shoulder and trap training includes a mix of overhead presses, lateral raises, and shrugs. These exercises target all parts of the deltoids and the trapezius muscles to develop a balanced, well-rounded upper physique.

Day 5: Legs and Core

Leg and core day includes a combination of heavy lifts like squats and deadlifts, along with calf raises and various abs exercises. This comprehensive lower body routine helps build a strong base and promotes functional fitness.

Days 6 and 7: Rest

Two days of rest follow the intense training schedule, allowing for muscle recovery and growth before the cycle repeats.

This detailed routine is a tangible reflection of Mike Thurston’s training philosophy, emphasizing consistency, progressive overload, and rest.

It’s an approach that promises steady progress and sustainability, whether your goal is to build muscle, increase strength, or improve overall fitness.

Key Exercises in Mike Thurston’s Workout Routine and Their Benefits

Bench Press

The bench press is a staple in Mike Thurston’s chest and triceps day workout.

This compound exercise targets the pectoral muscles, triceps, and anterior deltoids, promoting upper body strength and muscular development.

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Not only does it build muscle mass, but it also improves bone health by stimulating the growth of new bone cells, enhancing overall body strength.


A critical component of his back and biceps day, the deadlift is an excellent compound exercise that works several muscle groups simultaneously.

It primarily targets the back, glutes, and hamstrings, but also engages the core and lower body.

Deadlifts contribute to better posture, improved grip strength, and an enhanced overall physique.


Squats, included in Thurston’s leg and core day, are among the most effective lower body exercises.

They primarily target the quadriceps, hamstrings, and glutes, but also engage the lower back and core muscles.

Regular squatting not only develops leg strength but also promotes core stability and balance.

Overhead Press

The overhead press is a key exercise in Mike’s shoulder and traps day, targeting the deltoids and trapezius muscles.

This compound exercise enhances upper body strength, promotes shoulder stability, and aids in the development of a well-rounded physique.

These key exercises form the backbone of Mike Thurston’s workout routine, integrating a variety of muscle groups and ensuring a comprehensive, balanced approach to fitness.

By incorporating these exercises into your own routine, you can embrace Thurston’s philosophy of consistency, progressive overload, and adequate rest, promoting sustainable progress on your fitness journey.

Mike Thurston Diet Principles

mike thurston diet and meal plan revealed

Just as with his training, Mike Thurston’s diet principles are focused on balance, consistency, and sustainability.

He does not adhere to any restrictive or fad diets, and instead believes in consuming a balanced assortment of nutrients that adequately fuel his body for his rigorous workouts and aid in recovery.

Thurston is a believer that protein is key in muscle recovery and growth.

As such, his diet is high in protein sources which include lean meats, eggs, and legumes.

Carbohydrates, particularly complex ones, are also an integral part of his diet to provide energy for his workouts.

These come from things like whole grains, fruits, and vegetables.

In regards to fats, Thurston does not shy away.

He includes healthy fats from sources like avocados, nuts, and fish as they play crucial roles in hormone production, nutrient absorption, and overall body health.

Furthermore, Thurston strongly advocates for drinking plenty of water to stay hydrated, especially during workouts.

He also places emphasis on the importance of eating multiple meals throughout the day as opposed to a few large meals, in order to better manage hunger and ensure a steady stream of nutrients to the body.

Lastly, while he is relatively strict in his diet, he does believe in having occasional cheat meals.

He sees it as a way to satisfy cravings and maintain a healthy relationship with food.

His approach to nutrition is not about quick fixes or drastic changes, but about creating a sustainable, balanced diet that can be maintained in the long run.

It is this approach that has helped him maintain not only a great physique, but also a healthy lifestyle.

Mike Thurston Supplements

Mike Thurston, like many fitness enthusiasts and professionals, utilizes supplements to build on his nutritious diet and enhance his workout efficiency.

While specific products can vary based on individual needs and goals, here are some supplement types that Mike might incorporate into his routine:

  • Protein Powder: To support muscle recovery and growth, Mike likely uses a high-quality protein powder. It’s an easy way to increase daily protein intake, especially post-workout when muscles are primed for nutrient absorption.
  • Creatine: This supplement is known for improving strength, power, and muscular endurance. It could be a part of Mike’s regimen to help him push through intensive training sessions.
  • BCAAs (Branched-Chain Amino Acids): BCAAs promote muscle recovery and can reduce exercise-induced fatigue. They may be used by Mike to boost recovery and maintain muscle mass during intense or prolonged workouts.
  • Pre-workout Supplements: These can enhance training intensity and focus during workouts. They usually contain caffeine, beta-alanine, and other ingredients that increase energy and endurance.
  • Multivitamin: A daily multivitamin ensures Mike meets all his micronutrient needs, supporting overall health and well-being.
  • Fish Oil: Rich in omega-3 fatty acids, fish oil supports heart health, reduces inflammation, and may aid in muscle recovery.

Though these supplements are potentially included in Mike’s routine, it’s important to remember that individual supplement needs may vary and should be determined in conjunction with one’s health and fitness goals.

Sample Daily Mike Thurston Meal Plan

Here’s a sample of what a day in Mike Thurston’s dietary regimen might look like:

  • Breakfast: High-protein scramble made with egg whites, spinach, and bell peppers, served with a slice of whole grain toast.
  • Mid-Morning Snack: A protein shake with a serving of fresh fruit, such as an apple or a banana.
  • Lunch: Grilled chicken breast with a large salad (including a variety of colorful vegetables) and a serving of quinoa or brown rice.
  • Afternoon Snack: A handful of mixed nuts and berries, with a serving of Greek yogurt.
  • Dinner: Baked salmon served with steamed broccoli and sweet potato.
  • Evening Snack: A casein protein shake, which provides a slow release of protein for muscle recovery overnight.

Please note that this is just a sample meal plan and actual meals may vary based on personal preferences, dietary needs, and specific workout routines. Always consult with a healthcare professional or a registered dietitian before starting any new diet plan.

Mike Thurston’s Journey to Success

Mike Thurston’s success story is nothing short of inspiring.

Today, he is a renowned YouTube sensation, esteemed podcaster, successful business owner, and sought-after personal trainer, living the dream in Dubai.

His journey began in the UK where he developed a passion for fitness at a young age.

This passion became his driving force, leading him to pursue a career in personal training.

Working diligently to gain knowledge and expertise, Thurston soon became a well-respected figure in the fitness industry.

However, it was his move to YouTube that catapulted his career to new heights.

Thurston started his YouTube channel as a platform to share his workout routines and diet tips.

His engaging content, coupled with his fitness expertise and charismatic personality, was an instant hit.

His channel now boasts millions of subscribers, becoming a sought-after resource for fitness enthusiasts worldwide.

Not one to rest on his laurels, Thurston expanded his reach by delving into podcasting.

His podcast, where he discusses all things fitness, is loved by listeners for its candid conversations and helpful tips.

In addition to being a digital influencer, Thurston is also a successful business owner.

He co-owns a gym in Dubai, offering top-notch facilities and high-quality training.

This venture allows him to share his passion for fitness in a more tangible way, helping others achieve their health and fitness goals.

Living in Dubai has had a significant impact on Thurston’s career, offering him a unique environment to train and live.

Despite the demands of his multifaceted career, he remains committed to maintaining his fitness and inspiring others to do the same.

His journey is a testament to his dedication, resilience, and passion for fitness.

It serves as a source of inspiration for aspiring fitness enthusiasts and entrepreneurs alike.

Final Thoughts

Mike Thurston’s approach to fitness is a blend of discipline, balance, and sustainability.

His workout routine is not about short-term gains, but about building a solid foundation of strength, endurance, and flexibility.

Similarly, his diet principles highlight the importance of balance and maintaining a healthy relationship with food.

Supplements, while used to enhance performance and recovery, are not a crutch but an addition to a well-rounded diet.

His success in the world of fitness is a testament to his commitment to these principles and his passion for empowering others to achieve their fitness goals.

Whether it’s through his YouTube videos, podcasts, or his gym in Dubai, Mike continues to inspire fitness enthusiasts around the world with his practical advice and motivational journey.

As we delve into the details of the Mike Thurston workout routine and diet, we see a holistic approach to fitness that’s worth emulating.

Remember, however, that individual needs may vary, so it’s always important to listen to your body and consult with healthcare professionals when embarking on a new fitness or diet plan.

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