Ezra Miller’s Workout Routine and Diet Plan

Today we are going to throw light on the fitness regime of the man who portrays the fastest man on the planet aka the Flash on screen. Yes, here we are talking about Ezra Miller.

Ezra has indeed nailed the role of Flash with his charming personality. Well, that must be something that he must be born with.

But the kind of physique that Ezra developed to play DC’s most lovable superhero Flash is indeed remarkable.

So without further ado, let’s get to know more about his fitness regime.

Ezra Miller's Workout Routine and Diet Plan
Wirestock / Dreamstime.com

Ezra Miller’s Workout Routine

When Ezra was finalized to play the role of Flash, he knew very well that only wearing a skin-tight superhero costume won’t get the job done. He would have to look like a superhero inside out.

This led him to follow a workout routine that targeted to facilitate lean muscle gains. If you see the physique of Flash, he appears to be muscular but not bulky. And that is exactly what Ezra was expecting to look like.

Ezra Miller’s workout routine combines both weight training and cardio. The former gives his body a strong and muscular appearance whereas the latter keeps it lean and athletic. After all, that’s how Flash is supposed to look like.

Ezra hits the gym 6 days a week. He hits each of his muscle groups just once a week. His weekly training routine has two days reserved exclusively for performing cardio.

Now let’s have a detailed overview of Ezra Miller’s workout routine for the week:-

Monday- Chest and Triceps

  • Pushups- 2 sets of 10 reps
  • Parallel bar dips- 3 sets of 10 reps
  • Bench press- 3 sets of 8-10 reps
  • Incline dumbbell press- 3 sets of 10-12 reps
  • Incline chest flys- 3 sets of 10-12 reps
  • Cable crossovers- 3 sets of 12 reps
  • Close-grip bench press- 3 sets of 10-12 reps
  • Skull crushers- 3 sets of 10-12 reps
  • Tricep pushdowns- 3 sets of 10-12 reps
  • Resistance band pullovers- 2 sets of 10 reps

Tuesday- Back and Biceps

  • Deadlift- 3 sets of 6-10 reps
  • Pull-ups- 2 sets of 10 reps
  • Lat pulldowns- 3 sets of 10-12 reps
  • Bent-over barbell rows- 3 sets of 6-8 reps
  • Seated cable rows- 3 sets of 12 reps
  • Barbell curls- 3 sets of 8-10 reps
  • Preacher curls- 3 sets of 8-10 reps
  • Hammer curls- 3 sets of 10 reps
  • Cable curls- 3 sets of 10 reps

Wednesday- Cardio


  • Stretching- 5 minutes


  • Jogging- 10 minutes
  • Side lunges and reach- 1 minute
  • Step touches- 1 minute
  • Squat kicks- 1 minute
  • Side knee with side kick- 1 minute
  • Russian twists- 1 minute
  • High-knee jogging- 30 seconds
  • Cardio bike- 10 minutes


  • Stretching- 5 minutes

Thursday- Shoulders

  • Military press- 3 sets of 10-12 reps
  • Arnold press- 3 sets of 12 reps
  • Bottoms-up kettlebell press- 3 sets of 10 reps
  • Front raises- 3 sets of 10-12 reps
  • Lateral raises- 3 sets of 12 reps
  • Leaning lateral raises- 3 sets of 8-12 reps
  • Dumbbell shrugs- 3 sets of 12 reps
  • Barbell shrugs- 3 sets of 12 reps

Friday- Legs

  • Air squats- 3 sets of 12-15 reps
  • Barbell back squats- 3 sets of 8-12 reps
  • Front squats/goblet squats- 3 sets of 8-12 reps
  • Weighted lunges- 3 sets of 10-12 reps
  • Weighted step-ups- 3 sets of 10-12 reps
  • Lying leg curls- 3 sets of 12 reps
  • Calf raises- 3 sets of 15 reps
  • Donkey kicks- 3 sets of 12-15 reps
  • Plank with leg lifts- 3 sets of 8-10 reps

Saturday- Cardio


  • Stretching- 5 minutes


  • Jogging- 10 minutes
  • Jumping jacks- 30 seconds
  • Squat jumps- 2 sets of 12-15 reps
  • Burpees- 2 sets of 8-10 reps
  • Squat kicks- 3 sets of 8-10 reps
  • Mountain climbers- 1 minute
  • High knees jogging- 30 seconds
  • Plyo lunges- 30 seconds
  • Plank- 30 seconds
  • Elliptical- 10 minutes


  • Stretching- 5 minutes

Sunday- Rest

Wudang Kung Fu

To perfectly suit the role of Flash, Ezra even went on to get trained in Wudang Kung Fu. It helped him to get a better idea about the physical movements that can take his role to the next level.

It also assisted him in perfecting his running technique.

Active Recovery

Ezra has never been one of those who just like to stay on the couch all day on rest days. He believes in the concept of active recovery.

Thus, on his rest days, he likes to enjoy performing some low-intensity physical activities like jogging or walking outdoors. Ezra even likes to swim on his rest days.

He also ensures to have a good night’s sleep which gets his body ready to go through his hectic weekly schedules.

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Ezra Miller’s Diet Plan

Ezra Miller's Diet Plan
Kathclick / Bigstockphoto.com

In order to fuel his body adequately, Ezra has to eat many calories throughout the day. But he also has to ensure that his caloric intake is in accordance with his physique goals. 

And for that reason, clean eating happens to be the foundation stone of Ezra Miller’s diet plan.

Ezra eats around 5-6 meals a day. Each of his meals is loaded with healthy and nutritious food items. Now let’s get to know what all food items are there in Ezra Miller’s daily meal plan:-

Meal 1- Breakfast

  • 2 boiled egg whites
  • Orange juice

Meal 2- Mid-morning Snack

  • Protein Shake

Meal 3- Lunch

  • Brown rice
  • Grilled chicken breast
  • Veggie salad

Meal 4- Evening Snack

  • Protein bar

Meal 5- Dinner

  • Salmon or lean turkey
  • Salad

No Cheat Meals

To maintain his phenomenal shape, Ezra prefers to stay away from having cheat meals. Doing so keeps his metabolism levels in check and also saves his body from gaining unhealthy weight.

Ezra Miller’s Supplements

When Ezra decided to pack on lean muscle mass, that journey wasn’t too easy for him. Along with relying on a nutritious diet plan, he also included a few supplements into it.

Ezra Miller’s supplements stack includes the following:-

  • Protein powder
  • Energy bars
  • Meal replacement shakes
  • Multivitamins

He prefers having 1-2 protein shakes in a day to fuel his body with essential amino acids.

He consumes energy bars and meal replacement shakes to fetch his body additional good calories. Their consumption also helps in keeping hunger pangs away.

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Final Thoughts

Playing the role of a superhero is not as easy as it looks. One has to be in great shape almost all the time for that. Ezra does so by sticking to his intense fitness regime.

If you intend to build a lean and muscular physique like him, you must rely on a training program that combines weight training and cardio. You would also have to be pretty disciplined about your food choices.

If both your training program and nutrition plan is on point, it will surely get you into superhero shape gradually.