Bodybuilder Dennis Wolfe’s Workout and Eating Plan

Do you want to know what the famous German IFBB professional bodybuilder Dennis Wolfe eats to compete and rock the competitions? Today, we are taking a look at Dennis Wolfe Diet and Cardio Schedule.

Dennis Wolfe’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 Wolfe’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 Wolfe’s Training Routine

Day 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

 Source: Muscle and Brawn

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Basit Ally
About Basit Ally 35 Articles
Basit Ally writes articles on fitness, bodybuilding, weight loss, muscle mass gain, strength and more at PlanetGainz.