Ezra Miller’s Workout Routine & Diet Plan

Here’s an American Actor Known for Movies Afterschool & The Perks of Being a Wallflower, Ezra Miller’s Workout Routine

Ezra Miller is a popular movie star who is known for many movies like The Perks of Being a Wallflower (2012), We Need to Talk About Kevin (2011) & Afterschool (2008). And some other movies like Trainwreck of 2015 and The Standford Prison Experiment. Similarly, he’s a versatile actor who needs to train himself hard and eat healthy to keep up with his demanding action roles. And many of his fans know about it and often question regarding Ezra Miller’s workout routine.

Ezra Miller Workout Routine

Within this piece of article, we’ll detail out Ezra’s workout plan, supplementation, and diet. Though it isn’t the current one but, it’ll provide you with an overview of his workout, which we gathered based on interviews and personal commentary.

Ezra Miller’s Workout Routine

Ezra has many years of experience in training for action movies and the roles of superheroes. Hence, it’s no wonder that his workout is highly intense, and he does it multiple times a week. Similarly, he prefers doing strength training and cardio sessions that help him maintain his lean body.

Monday – Chest

Exercise Sets Reps
BB Bench Press 3 8
Incline DB Press 3 10
Incline Chest Fly 3 10
Triceps Cable Pushdowns 3 10
Cable Crossovers 3 10
Skull Crushers 3 10
Close Grip BB Bench Press 3 10
Decline BB Bench Press 3 10
Dips (Chest) 3 10
Incline Push – Ups 2 10
Resistance Band Pullover 2 10


Tuesday – Biceps

Exercise Sets Reps
DB Biceps Curls 3 10
Lat Pulldowns 3 10
Cable Rowing 3 10
Biceps Cable Curls 3 10
DB Hammer Curls 3 8
Pull – Ups 2 10
BB Curls 3 8
BB Preacher Curls 3 8
BB Deadlift 3 10
Reverse Grip BB Rowing 3 8

Wednesday – Light Cardio

Exercise Sets Reps
Stretching as Warm Up 5 Min
Jogging (Warm Up) 10 Min
Step Touches 1 Min
Side Lunges & Reach 1 Min
Squat Kicks 1 Min
Side Knee W/ Side Kicks 1 Min
Russian Twists 1 Min
Jogging W/ High Knees 30 Sec
Cardio on Bike 10 Min
Stretching Cooldown 5 Min


Thursday – Shoulders

Exercise Sets Reps
Military Press 3 10
Shoulder Flys 3 10
Pull – Ups 3 12
BB Shrugs 3 10
BB Overhead Press 3 8
DB Arnold Press 3 10
DB Front Lateral Raises 3 10
DB Shrugs 3 10
Bottoms – Ups Kettlebell Press 3 8
Leaning Side Lateral Raises 3 8


Friday – Legs

Exercise Sets Reps
Bodyweight Squats 3 12
BB Back Squats 3 12
Calf Raises 3 15
Donkey Kicks 3 12
Front BB Squats 3 10
Goblet Squats 3 10
Weighted Lunges 3 10
Weighted Step – Ups 3 10
Plank W/ Leg Lifts 3 8
Lying Leg Curls 3 10


Saturday –Cardio

Exercise Sets Reps
Stretching 5 Min
Jogging 10 Min
Frog Jumps 2 10
Mountain Climbers 1 Min
Squat Kicks 3 10
Burpees 2 8
Squat Jumps 2 15
Jumping Jacks 30 Sec
Plyo Lunges 30 Sec
Plank 30 Sec
Jogging W/ Knee Highs 30 Sec
Side to Side Jumping Lunges 2 15
Elliptical 10 Min
Stretching Cooldown 5 Min


Sunday – Rest Day

Ezra Miller’s Diet Plan

Ezra knows the importance of diet, and due to his demanding role and also his interest in living a healthy lifestyle, he gives serious attention to his diet, like his workout. He prefers clean eating and goes for five meals a day that contain high nutritional value. Similarly, he likes avoiding junk food, which ultimately helps to keep his metabolism high and helps him appear lean on the screen.


Meal 1:

  • Boiled Egg Whites – 2
  • Natural Orange Juice

Meal 2:

Meal 3:

  • Grilled Chicken Breast
  • Vegetable Salad
  • Brown Rice

Meal 4:

  • Protein Bar

Meal 5:

  • Salmon or Lean Turkey
  • Salad


  • Meal Replacement Shakes
  • Energy Bars
  • Multivitamins  

Ezra Miller’s Workout Principle

Having worked for more than ten years in the entertainment industry, Ezra’s high-intensity workout and healthy lifestyle with discipline are no strangers.

He knows that his demanding movie roles require him to stay lean and have the athletic build of a superhero. He follows a dedicated workout routine where he alternates between cardio and strength training. Also, he likes brisk walking or doing explosive cardio.

About Ezra Miller

Born on September 30, 1992, in New Jersey, USA, Ezra Matthew Miller has two older sisters, Caitlin and Saiya. He belongs to a simple and settled family where his father, Robert. S. Miller was senior vice president & managing director of Hyperion Books & later became a publisher at Workman Publishing, and his mother was a modern dancer.

His mother is of Dutch & German descent, and his father is Jewish. Hence, Miller himself identifies as spiritual and Jewish. When he was six years old, he started to train to be an opera singer to overcome his speech impediment spluttering. He has sung with the Metropolitan Opera and also performed in an American premiere opera, White Raven of Philip Glass.

He has attended Rockland Country Day School and the Hudson School. Later, at the age of 16, he dropped out after the release of his movie ‘Afterschool.’ In addition, it was the first movie from which his career in movies started in 2008. Since then, he never looked back, and he got to know that he wanted to be in the movie industry.

Closing Thoughts

Ezra’s commitment to his exercise and career is equivalent. He believes in pushing beyond his limits to go beyond the requirements of his movie role. His dedication to his fitness lifestyle reflects his genuine passion for fitness and overall well-being. Here in this article, we’ve covered Ezra Miller’s workout routine and diet plan. Hence, if you want to know about it, we hope this article proves helpful. Happy lifting!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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