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’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 Name | Sets | Reps |
|---|---|---|
| Incline BB Bench Press | 3 | 10 – 15 |
| DB Bench Press | 3 | 10 – 15 |
| High to Low Cable Fly | 3 | 10 – 15 |
| Machine Neutral Grip Chest Press | 3 | 10 – 15 |
| High – to – Low Cable Fly | 2 | 15 – 20 |
Tuesday – Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Pull – Ups | 3 | 10 – 15 |
| Close Grip Lat Pulldown | 3 | 10 – 15 |
| Close Grip Seated Cable Rowing | 3 | 10 – 15 |
| Prone Incline Cable Lat Pulldown | 3 | 10 – 15 |
| 1 – Arm DB Rowing | 3 | 10 – 15 |
| DB Pullover | 3 | 10 – 15 |
Wednesday – Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| Shoulder Press W/ Smith Machine | 4 | 12 – 15 |
| DB Side Lateral Raises | 4 | 12 – 15 |
| DB Rear Deltoid Raises | 4 | 12 – 15 |
| BB Upright Rowing | 4 | 12 – 15 |
Thursday – Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Rope Triceps Pushdowns | 4 | 12 – 15 |
| Close Grip Bench Press | 4 | 12 – 15 |
| DB Skullcrushers | 4 | 12 – 15 |
| 1 – Arm Rope Cable Pushdown | 4 | 12 – 15 |
| 1 – Arm DB Preacher Curls | 4 | 12 – 15 |
| EZ Bar Curls | 4 | 12 – 15 |
| DB Hammer Curls | 4 | 12 – 15 |
Friday – Quads
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions | 3 | 10 – 15 |
| Smith Machine Squats | 3 | 10 – 15 |
| Leg Press | 3 | 10 – 15 |
| Machine Hack Squats | 3 | 10 – 15 |
| Walking Lunges | 3 | 10 – 15 |
Saturday – Hamstrings, Calves & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated Leg Curls | 3 | 10 – 15 |
| Lying Leg Curls | 3 | 10 – 15 |
| Standing Leg Curls | 3 | 10 – 15 |
| Calf Raises (Seated) | 3 | 10 – 15 |
| Calf Raises (Standing) | 3 | 10 – 15 |
| Machine Crunches | 3 | 15 – 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
OR
- Flavored Protein Milk
- Low Fat Curd Cheese
Supplements
- 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!
