Workout and Diet Plan of Bodybuilder Roelly Winklaar: Roelly is a professional bodybuilder from Cuba. He finished fifth in the previous Mr. Olympia but was named the people’s champion in 2018.
Roelly Winklaar won the people’s hearts even if he didn’t win the trophy. So today we’ll talk about Winklaar’s workout routine as well as his diet. So even you will understand what it takes to be a champion of the people.
Diet Plan of Roelly Winklaar
Roelly Winklaar now follows a rigorous bodybuilding diet consisting primarily of meat and vegetables. To gain body mass, he consumes carbohydrates in at least three meals, as well as supplements before working out.
His body requires more than a gallon of water to be hydrated due to the workout and the meals he consumes.
The “Roelly Winklaar Diet” consists of —
Meal 1
- Oatmeal and nuts
- Egg whites
Meal 2
- Protein smoothie
Meal 3
- Broccoli
- Rice
- Sweet potato
Meal 4
- Rice
- Chicken
- Veggies
Meal 5
- Protein smoothie
Meal 6
- Rice
- Salmon
- Veggies
Meal 7
- Steak
- Veggies
Body Measurements: Height and Weight
| Height | 1.68 Meters |
| Weight | 135 Kg |
| Age | 42 Hears |
| Chest | 56 Inch |
| Waist | 35 Inch |
| Biceps | 24 Inch |
Workout Routine of Roelly Winklaar
Winklaar’s fitness routine is split into two parts: morning and evening workouts. He rarely works out for more than an hour or two at a time, and his workouts always include a cardio warm-up before moving on to the bodybuilding program.
Winklaar’s exercise contains the following:
Calves, forearms, and abs
I’m telling you this right now because Roelly will work out his abs, forearms, and calves whenever he likes in his weekly program; there is no set day for it.
So, for abs, Roelly undertakes a continuous 20 to 40-minute workout that appears to be a circuit program but is actually simply a simple set routine with less rest time.
Roelly Morning Workout
- Crunches
- Bicycle crunches
- Side leg raises
- Leg raises
- Russian twist
- Outer side raises
- Planks
- Side planks
Roelly Evening Workout
- Standing Calf raises
- Sitting calf raises
- Leg press Calf raises
- Donkey calf raises
- Wrist curls
- Reverse wrist curls
Monday and Thursday Roelly Winklaar Workout
Bodybuilder Winklaar does Quads, Glutes, and Hamstring.
Quads and glutes Exercises
Time: Morning
Sets: 3 to 4 sets
Reps: 8 to 15
Rest time: 30 seconds to a minute
- Back Squats
- Front squats
- Hack squats
- Leg extension
- Lunges
- Leg press
- Glutes kickbacks
- Hip extension
- Hip thrust
Roelly Winklaar Hamstring Exercise
Time: Evening
Sets: 3 to 4 sets
Reps: 8 to 15
Rest time: 30 seconds to a minute
- Leg curls
- Lying leg curls
- Standing leg curls
- Stiff-leg deadlift
- Split squats
- Squats
Tuesday and Friday Roelly Winklaar Workout
The workout routine of Winklaar on Tuesday and Friday includes Chest and Shoulders Workout.
Roelly Winklaar Chest Workout
Time: Morning
Sets: 3 to 4 sets
Reps: 8 to 15
Rest time: 30 seconds to a minute
- Incline bench press
- Dumbbell press
- Chest press machine
- Chest flyes machine
- Pullovers
- Cable cross
- Dips
Winklaar Workout for Shoulders
Time: Evening
Sets: 3 to 4 sets
Reps: 8 to 15
Rest time: 30 seconds to a minute
- Arnold press
- Military press
- Seated Side lateral raises
- Front raises
- Upright rows
- Rear delt flyes
- Rear side lateral raises
- Shrugs
Wednesday and Saturday Roelly Winklaar Workout
Bodybuilder Roelly Winklaar does Back and Arms exercises on Wednesday and Saturday.
Winklaar Back Workout
Time: Morning
Sets: 3 to 4 sets
Reps: 8 to 15
Rest time: 30 seconds to a minute
- V-bar cable rows
- Machine Rows
- One-Arm dumbbell rows
- Bent-over rows
- Lat pulldowns
- Back lat pushdowns
- Deadlift
- Hyperextension
Roelly Winklaar Exercises for Arms
Winklaar Exercises for Arms
Time: Evening
Sets: 3 to 4 sets
Reps: 8 to 15
Rest time: 30 seconds to a minute
- Dumbbell curls
- Isolation curls
- Barbell curls
- Preacher hammer curls
- EZ Bar curls
- Concentration curls
- Tricep pushdown
- Triceps extension
- Skull crusher
- Tricep Bench press
- Tricep kickbacks
- Dips
Sunday: Rest Day
If you are a fan of IFBB Pro Bodybuilder Dexter Jackson (Mr. Olympia 2008) and want to train and compete like him, you are in luck since we have a comprehensive study of Dexter Jackson’s workout routine and diet plan.
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