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Dennis Wolf’s Workout Routine and Diet Plan

Dennis Wolf is an IFBB top-5 professional bodybuilder out of Germany. He is known for his wide and broad shoulders, huge quads, and X-frame. He has won the Arnold Classic and is a usual top contender for the Mr. Olympia title.

Dennis Wolf’s Pre-Contest Diet & Cardio Schedule

  • 8:00am – 60 min on Treadmill
  • 8:30am – 1 cup Oatmeal cooked, 10 Egg Whites, serving Protein Powder
  • 11:00am – 5 oz. Lean Ground Beef, 2 oz. Cashews
  • 1:30pm – 6oz. Chicken Breast (Boneless/skinless), 3 Whole Eggs
  • 4:00pm – Lean Mass Matrix
  • Workout
  • 7:00pm – Vitargo-CGL
  • 7:30pm – 6oz. Flounder Broiled, 1 cup Green Beans
  • 60 min on Treadmill
  • 10:00pm – 2 serv. Protein Powder (Blend preferred)

Dennis Wolf’s Off-Season Eating Plan

  • Meal 1 – 100 grams of protein from powder, 1/2 cup oatmeal, 1 banana
  • Meal 2 – 40 grams protein powder (post-workout)
  • Meal 3 – 10 oz chicken breast, 1/2 cup brown rice
  • Meal 4 – 14 oz fish, 1/2 cup brown rice
  • Meal 5 – 10 oz steak, 1/2 cup brown rice
  • Meal 6 – 10 oz chicken breast, 10 oz potato
  • Meal 7 – 80 grams protein from powder

Dennis Wolf’s Training Routine

DennisWolf-MD-Bernal-489Day 1 – Chest and Biceps

  • Incline barbell bench press – 2 warm up sets, then 3×8-12
  • Bench press – 2×8-12
  • Incline flyes – 2×8-12
  • Cable crossovers – 1×15
  • Seated dumbbell curls – 2 warm up sets, then 2×10
  • Barbell curls – 2×10
  • One-arm cable curls – 1×12 each arm

Day 2 – Legs

  • Leg extensions – 1 warm up set, then 3×15
  • Leg press – 2×12
  • Squats – 1×15, then 1×10
  • Lying leg curls – 3×10-15
  • Good mornings – 2×10
  • One-legged curls – 1×10 each leg
  • Standing calf raises – 3×15
  • Sitting calf raises – 2×15

Day 3 – Back and Rear Delts

  • Dumbbell pullovers – 1 warm up set, then 2×10
  • Close grip pull downs – 2×10
  • Barbell rows – 2×10
  • Seated one arm rows – 1×12 each arm
  • Lying reverse flyes – 3×12
  • One arm cable reverse flyes – 2×12 each arm
  • Shrugs – 2×10

Day 4 – Shoulders, triceps and abs

  • Front shoulder press machine – 1 warm up set, then 3×10-12
  • Dumbbell side lateral raise – 2×10
  • One arm cable lateral raise – 1×10 each arm
  • Cable push downs – 1 warm up set, then 3×10-12
  • French press – 2×10
  • One arm cable push downs – 1×15 each arm
  • Sit ups – 3×15-20

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