Here’s Slovakia Based Mass Monster IFBB Pro Michal Krizo’s Workout Routine

Michal Križánek, popularly called Michal Križo, is a professional bodybuilder from Slovakia who’s widely known in the bodybuilding community due to his intense workout and massive physique. Born in 1991, he’s a young boy who started weightlifting like many IFBB Pros at the young age of 15. However, he sent shockwaves when he qualified for the 2022 Mr. Olympia competition after winning the 2022 Prague Pro. Similarly, in this article, we’ll cover Michal Krizo’s workout routine to learn about this mass monster’s training and the philosophy behind it.

He started his professional career with the IFBB Elite Pro (not from the Mr. Olympia organizers) and won 13 & 14 contests in which he competed. Similarly, after taking wins in the WFF Pro Mr. Universe, he made his debut in the IFBB Pro League and competed against pro athletes such as Hadi Choopan.

Michal Krizo Workout Routine

Michal Krizo’s Workout Routine

Michal’s dedication and love for bodybuilding are evident. He follows a rigorous six-day-a-week workout plan that is planned strategically to target different muscle groups in each session while keeping an emphasis on high-intensity and high-volume training.

Famous for his extraordinary strength, Krizo follows both high-volume and high-intensity. For instance, he focuses on moderate weights for achieving pumps instead of going super heavy for 4 to 5 reps.

Similarly, here below is one of Michal Krizo’s workout routines that will give you an idea about how he trains, how many reps he does, and how many muscle groups he targets in a single session.

Monday – Chest

Exercise NameSetsReps
Incline BB Bench Press310 – 15
DB Bench Press310 – 15
High to Low Cable Fly310 – 15
Machine Neutral Grip Chest Press310 – 15
High – to – Low Cable Fly215 – 20

Tuesday – Back

Exercise NameSetsReps
Pull – Ups310 – 15
Close Grip Lat Pulldown310 – 15
Close Grip Seated Cable Rowing310 – 15
Prone Incline Cable Lat Pulldown310 – 15
1 – Arm DB Rowing310 – 15
DB Pullover310 – 15

Wednesday – Shoulders

Exercise NameSetsReps
Shoulder Press W/ Smith Machine412 – 15
DB Side Lateral Raises412 – 15
DB Rear Deltoid Raises412 – 15
BB Upright Rowing412 – 15

Thursday – Arms

Exercise NameSetsReps
Rope Triceps Pushdowns412 – 15
Close Grip Bench Press412 – 15
DB Skullcrushers412 – 15
1 – Arm Rope Cable Pushdown412 – 15
1 – Arm DB Preacher Curls412 – 15
EZ Bar Curls412 – 15
DB Hammer Curls412 – 15

Friday – Quads

Exercise NameSetsReps
Leg Extensions310 – 15
Smith Machine Squats310 – 15
Leg Press310 – 15
Machine Hack Squats310 – 15
Walking Lunges310 – 15

Saturday – Hamstrings, Calves & Abs

Exercise NameSetsReps
Seated Leg Curls310 – 15 
Lying Leg Curls310 – 15 
Standing Leg Curls310 – 15 
Calf Raises (Seated)310 – 15 
Calf Raises (Standing)310 – 15 
Machine Crunches315 – 20

Michal Krizo’s Diet Plan

At the time of competition preparation, Krizo eats around six meals a day. He eats frequently, which helps him boost muscle repair and growth. He’s meticulous about his meals, and he also likes weighing his food to ensure that he eats it according to his macro.

Meal 1:

  • Rice Porridge – 120 Grams
  • Protein Powder – 75 Grams

Meal 2:

  • Whole Eggs – 10
  • Ham – 50 Grams 

Meal 3:

  • COD – 300 Grams
  • Rice Porridge – 120 Grams
  • Protein Powder – 30 Grams 

Meal 4:

  • COD – 300 Grams
  • Protein Powder – 30 Grams
  • Rice Porridge – 120 Grams

Meal 5:

  •  COD – 300 Grams
  • Protein Powder – 30 Grams
  • Buckwheat Porridge – 120 Grams

Meal 6:

  • Peanut Butter – 40 Grams
  • Low Fat Curd Cheese


  • Flavored Protein Milk
  • Low Fat Curd Cheese


  • BCAAs
  • Dextrose
  • Whey Protein
  • Multivitamin
  • Creatine (Only in Off Season)
  • Ashwagandha   

About Michal Krizo

Born in Slovakia, Krizo used to play football while growing up. Like many bodybuilders, he joined the gym at the early age of 15 with his friends. Within a few months of training, he got to know about his potential in bodybuilding, which made him pursue bodybuilding on a professional level.

Standing tall at 6 feet and 1 inch, in 2016, he started training under a coach named Alexander Hobik and competed in a bodybuilding competition for the first time in 2017, where he was able to win gold. Similarly, he later competed in his maiden international competition within the same year and made his presence felt by everyone by getting placed second.

Later, he competed in the IFBB Elite Pro League, where he also became a pro and became the organization’s leading face by winning one show after another. In 2022, he earned his IFBB Pro League pro card by winning the Amateur Olympia Italy title.

Personal Record of Michal Krizo

  • Bench Press – 250 KG (551 Pounds)
  • Squats – 270 KG (595 Pounds)
  • Deadlift – 270 KG (595 Pounds)

Closing Thoughts

Michal is an elite bodybuilder, and many bodybuilding experts and his fans agree he has a chance of becoming Mr. Olympia. He knows what’s keeping him behind, and he’s working on his weaknesses to bring a better physique to the stage.

Nonetheless, here we’ve covered Michal Krizo’s workout routine, which will help you understand how he likes to train. Similarly, if you’re his fan and want to try out his workout, you can give it a try. Happy lifting!

Satinder Chowdhry Avatar

Satinder Chowdhry