Roelly Winklaar's chiseled physique, bulging biceps, and shredded abs have made him a true icon in bodybuilding.
His workout routine was crucial in helping him achieve his “The Beast” physique, making him a role model for those aspiring to build a highly muscular body.
After conducting thorough research through multiple interviews and social media platforms like YouTube and Instagram, I compiled his diet and workout principles to help you follow in his footsteps.
Let’s dive right in.
Quick Summary
- His workout routine is based on heavyweight exercises with low-medium reps for each muscle group to focus on bulking.
- Roelly Winklaar is an IFBB professional bodybuilder and a prolific gymnast with an incredibly muscular body.
- Roelly Winklaar's diet includes protein-rich foods with moderate quantities of complex carbs, healthy fats, and supplements like whey protein and weight gainer shakes.
Roelly Winklaar Stats
Roelly Winklaar has earned a prominent name in bodybuilding due to his incredible symmetry, size, and definition.
He is considered one of the greatest and biggest bodybuilders of his era.
In 2010, he won his first professional trophy at the IFBB New York Pro contest, which included formidable opponents like Hidetada Yamagishi and Dennis Wolf.
- Date of birth: June 22, 1977 (43 years)
- Height: 5’6” (167.5 cm)
- Weight: 285 – 295 lbs (129.3 – 133.8 kgs)
- Waist: 35 in (89 cm)
- Arm: 24 in (61 cm)
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Roelly Winklaar Workout Routine
Roelly Winklaar’s workout routine consists of five days of intense exercises focusing on one muscle group daily.
Chest Workout
- Incline dumbbell press: 5 sets of 8–12 reps
- Weighted dip: 5 sets of 10–15 reps
- Incline dumbbell fly: 5 sets of 10–15 reps
- Hammer strength press: 5 sets of 8–12 reps
- Decline dumbbell bench press: 5 sets of 8–12 reps
- Dumbbell triceps extension: 5 sets of 10–15 reps
Arm Workout
- EZ bar skull crusher: 5 sets of 8–12 reps
- Single–arm dumbbell triceps extension: 5 sets of 10–15 reps
- Single arm preacher curl machine: 5 sets of 10–15 reps
- Seated one–arm dumbbell curls: 5 sets of 8–12 reps
- Close grip triceps pushdown: 5 sets of 10–15 reps
- Bodyweight triceps dip: 5 sets of 8–10 reps
- Incline dumbbell curl (reverse grip): 5 sets of 8–12 reps
Back Workout
- Bodyweight pull–up: 3 sets of 8 reps
- Close grip seated cable row: 4 sets of 10–12 reps
- Single arm lat pulldown: 4 sets of 10–12 reps
- Wide-grip lat pulldown: 4 sets of 10–12 reps
- Neck lat pulldown: 4 sets of 10–12 reps
Abs Workout
- Machine crunches: 4 sets of 15 reps
- Fitness ball crunches: 4 sets of 15 reps
- Bench crunches (with dumbbell behind head): 4 sets of 15 reps
Shoulder Workout
- Hammer strength shoulder press: 5 sets of 6–12 reps
- Seated military press: 5 sets of 8–12 reps
- Dumbbell side raises: 5 sets of 8–15 reps
- Reverse grip barbell front raise: 5 sets of 8–15 reps
- Standing shrug machine: 5 sets of 8–15 reps
- Standing cable shrug: 5 sets of 10–15 reps
Workout Principles He Abides By
The Roelly Winklaar workout routine consists of a bro split, where he trains one muscle group daily with heavy weights for five days a week.
He takes weekends off to allow his muscles to recover.
Roelly Winklaar’s workout routine begins with a cardio warm-up.
He performs six to eight weight training exercises to bulk up muscle mass, decrease body fat, and maintain his muscular physique [1].
“I go as heavy as possible on big exercises like incline presses. This is the best exercise for adding size.”
- Roelly Winklaar
His Diet And Nutrition Plan
Winklaar knows that nutrition is key to fueling his body before a workout.
To meet the needs of his body and maintain his gains, he eats eight protein-rich meals a day to produce favorable changes in body composition [2].
Here is what the Roelly Winklaar diet plan looks like:
- Meal 1: 2 whole eggs, 2 cups egg whites, and 1 cup oatmeal
- Meal 2: 8 ounces grilled chicken breast, 1 cup brown rice, and steamed vegetables
- Meal 3: 8 ounces beef tenderloin and medium sweet potato
- Meal 4: 2 scoops of whey protein pre-workout and 1 banana
- Meal 5: 8 ounces grilled chicken breast and 1 cup white rice
- Meal 6: 8 ounces of halibut and steamed broccoli
- Meal 7: 8 ounces of tilapia, 1 cup of brown rice, and steamed asparagus
- Meal 8: 2 scoops of casein protein post-workout and 1 cup of Greek yogurt
What Supplements Does He Take?
Winklaar takes two protein supplements: quality whey protein powder to increase protein intake without overeating and good casein protein powder before sleeping or after exercising to replenish muscle tissue and prevent breakdown.
FAQs
What Does Roelly Winklaar Eat?
Roelly Winklaar eats protein-rich foods, including chicken, steak, salmon, and egg whites. He consumes sweet potatoes, oatmeal, and nuts to fuel his body with carbohydrates and healthy fats.
Is Roelly Winklaar Workout Beginner-Friendly?
No, Roelly Winklaar's workout is not beginner-friendly. It is for professional bodybuilders and focuses on heavy lifting with low-medium reps.
The Endnote on Roelly Winklaar's Workout and Diet
Roelly Winklaar's diet and workout routine are a testament to his dedication and consistency in maintaining his massive size and excellent conditioning, making him one of the greatest bodybuilders of the modern era.
He is a staunch believer in the power of protein-rich nutrition, particularly pre-workouts, as they provide the necessary fuel for building his muscular physique.
Our extensive research and expert opinions found the following pre-workouts to be the most compatible with Winklaar's workout principles:
Browse through the list to find one that matches your requirements.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8365736/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2858200/
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