Flex Wheeler, popularly known as “The Sultan of Symmetry,” is renowned in the bodybuilding realm for his aesthetic physique and rigorous workout regimen.
His career boasts numerous accolades, including the prestigious Arnold Classic title, won an impressive five times.
Despite facing numerous health challenges, Wheeler’s unyielding spirit and commitment to fitness have cemented his legacy as one of the most influential figures in the bodybuilding industry.
His meticulous workout routine and strict nutritional plan are key contributors to his remarkable success.
This guide will unravel Flex Wheeler’s intensive workout routine and comprehensive nutritional plan, offering insights into the relentless dedication that defines the pinnacle of bodybuilding.
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Comprehensive Overview of Flex Wheeler’s Workout Routine
Flex Wheeler’s workout routine is characterized by its intensity, variability, and strategic split.
Each of his workout sessions revolves around targeting specific muscle groups, and he keeps his body guessing by regularly changing his exercise sequence.
This approach prevents his muscles from adapting to a specific routine, thus ensuring consistent muscle growth and strength gains.
Wheeler’s workouts involve a blend of compound and isolation exercises to stimulate muscle growth from multiple angles.
He stresses the importance of perfect form in all exercises, arguing that quality always trumps quantity when it comes to effective bodybuilding.
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His workout regime also includes cardiovascular exercises, which help to maintain his overall fitness levels and support fat loss.
From his early career to his peak, Wheeler has always prized consistency and dedication, spending countless hours in the gym to sculpt his award-winning physique.
In the following sections, we will delve into the specific details of Flex Wheeler’s workout split and the exercises that constitute his rigorous routine.
Flex Wheeler’s Workout Routine
Flex Wheeler’s workout split spans over a week, targeting different muscle groups each day.
He focuses on exercising each muscle group individually and never trains the same muscle group two days consecutively to allow for optimal recovery.
His standard weekly workout split includes:
- Monday: Chest and Abs
- Flex focuses on various bench press routines, dumbbell flyes, and cable cross-overs for chest workouts. His ab workouts generally include crunches and leg raises.
- Tuesday: Back
- This day is dedicated to back workouts, primarily consisting of deadlifts, bent-over rows, and lat pulldowns.
- Wednesday: Legs
- Leg day for Flex consists of squats, leg presses, and lunges. He believes in the importance of developing strong legs as a foundation for bodybuilding.
- Thursday: Shoulders and Abs
- Wheeler exercises his shoulders with military presses, lateral raises, and reverse flyes. He repeats his ab workouts from Monday.
- Friday: Arms
- Flex dedicates this day to his arms, focusing on biceps and triceps. His routine includes curls, tricep pushdowns, and close-grip bench presses.
- Saturday: Cardio
- Flex reserves Saturday for cardio workouts, such as running, HIIT, or treadmill exercises.
- Sunday: Rest
- Flex understands the importance of rest in muscle recovery and growth, thus keeping Sunday as a rest day to allow his body to recuperate.
This workout split, despite its intensity, serves as a testament to Flex Wheeler’s commitment to his craft, providing a roadmap to understanding the hard work and dedication behind his exceptional physique.
Day 1 – Chest and Abs
On the first day of his workout split, Flex Wheeler focuses on chest and abs. The exercises, sets, and reps are as follows:
- Bench Press: 4 sets of 10-12 reps
- Incline Dumbbell Press: 4 sets of 10-12 reps
- Dumbbell Flyes: 3 sets of 12 reps
- Cable Cross-Overs: 3 sets of 12 reps
- Crunches: 3 sets of 15 reps
- Hanging Leg Raises: 3 sets of 15 reps
This routine ensures a thorough workout for the chest and abdominal muscles, promoting muscle growth and development.
Flex maintains a consistent rhythm throughout the routine, taking minimal rest between sets to maintain his heart rate and enhance muscle endurance.
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Day 2 – Back
On the second day, Flex Wheeler dedicates his workout to strengthening and defining his back muscles.
The exercises, sets, and reps that he follows are:
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- Deadlifts: 4 sets of 10-12 reps
- Bent-Over Rows: 4 sets of 10-12 reps
- Lat Pulldowns: 3 sets of 12 reps
- Seated Cable Rows: 3 sets of 12 reps
- One-Arm Dumbbell Rows: 3 sets of 12 reps
These exercises target all the major muscles in the back, enhancing Flex’s muscular definition and strength.
He emphasizes the importance of proper form and control during each rep to maximize the effectiveness of the workouts and reduce the risk of injury.
Flex’s back workout day is critical in developing his iconic V-shaped torso.
Day 3 – Legs
On the third day of his workout regime, Flex Wheeler targets his legs.
This day is essential for Flex as he believes a strong lower body is the foundation of a complete and balanced physique.
His leg workout routine includes the following exercises, sets, and reps:
- Squats: 4 sets of 10-12 reps
- Leg Press: 4 sets of 10-12 reps
- Lunges: 3 sets of 12 reps on each leg
- Leg Extensions: 3 sets of 12 reps
- Lying Leg Curls: 3 sets of 12 reps
- Standing Calf Raises: 4 sets of 15 reps
- Seated Calf Raises: 4 sets of 15 reps
Flex’s leg workouts are intense and designed to pack size and strength onto his thighs, hamstrings, and calves.
He emphasizes the importance of going through the full range of motion for each rep and maintaining proper form throughout the workout.
The variety of exercises in Flex’s leg day routine ensures that he hits all the major muscle groups in the lower body.
Day 4 – Shoulders and Abs
On the fourth day, Flex Wheeler trains his shoulders and abs.
The focus is on building shoulder width and thickness, as well as refining abdominal definition. Here are the exercises, sets, and reps he follows:
- Military Press: 4 sets of 10-12 reps
- Lateral Raises: 4 sets of 10-12 reps
- Reverse Flyes: 3 sets of 12 reps
- Front Raises: 3 sets of 12 reps
- Upright Rows: 3 sets of 12 reps
- Crunches: 3 sets of 15 reps, repeating the routine from Monday
- Hanging Leg Raises: 3 sets of 15 reps, repeating the routine from Monday
This combination of shoulder and ab exercises allows Flex to target all the major muscle groups in the upper body, further enhancing his muscular definition and symmetry.
Day 5 – Arms
On the fifth day of the workout split, Flex Wheeler dedicates his efforts to his arms, working out both his biceps and triceps.
Flex’s focus on arm training has helped him achieve well-developed and powerful arms that are a hallmark of his physique.
The exercises, sets, and reps he adheres to are as follows:
- Barbell Curls: 4 sets of 10-12 reps
- Preacher Curls: 4 sets of 10-12 reps
- Dumbbell Hammer Curls: 3 sets of 12 reps
- Tricep Pushdowns: 4 sets of 10-12 reps
- Close-Grip Bench Press: 4 sets of 10-12 reps
- Overhead Tricep Extension: 3 sets of 12 reps
These exercises target the different heads of the biceps and triceps muscles, promoting balanced development and increasing overall arm size and strength.
Flex considers this arm routine instrumental in sculpting his award-winning physique and recommends it to aspiring bodybuilders seeking impressive arm development.
Day 6 – Cardio
On the sixth day, Flex Wheeler incorporates cardio into his workout routine.
Cardio is crucial in Flex’s regimen as it helps to maintain his cardiovascular health, increase his stamina, and trim down his body fat, ensuring his muscle definition remains sharp and prominent.
On this day, he tends to mix up his cardio to keep it interesting. The activities he commonly engages in are:
- Running: 30 minutes
- High-Intensity Interval Training (HIIT): 20 minutes
- Treadmill: 30 minutes
Flex ensures that his heart rate is maintained at an optimal level throughout his cardio workouts.
This approach helps him burn calories efficiently and support his overall fitness and bodybuilding goals.
Day 7 – Rest
On the seventh day, Flex Wheeler takes a rest day. Rest is a crucial factor in any athlete’s routine, especially for bodybuilders.
It’s during these periods of rest that the body repairs and grows. Flex’s rest day involves taking it easy and focusing on good nutrition, hydration, and getting plenty of sleep.
He emphasizes that rest should be part of any good workout program to prevent overtraining and injuries, and promote optimal muscle growth and recovery.
Flex Wheeler’s Diet
In addition to his rigorous workout routine, Flex Wheeler’s diet plays a pivotal role in shaping his overall physique.
A well-balanced diet not only supplies the necessary nutrients for muscle growth and recovery but also ensures optimal health and wellbeing.
Flex adheres to a diet plan that is high in protein and complex carbohydrates, with a moderate amount of healthy fats.
This section will delve deeper into the specifics of Flex Wheeler’s diet plan, outlining the types of food he consumes on a daily basis to maintain his extraordinary physique.
Full Day of Eating – Flex Wheeler’s Diet
Here is a comprehensive breakdown of what a typical day looks like in Flex Wheeler’s diet:
Breakfast:
- 10 egg whites
- 1 whole egg
- 1 cup of oatmeal
- 1 piece of fruit (typically an apple or banana)
Mid-Morning Snack:
- Protein shake (2 scoops of protein powder)
- 1 cup of mixed berries
- 1 tablespoon of natural almond butter
Lunch:
- 8 ounces of grilled chicken
- 2 cups of brown rice
- 1 cup of steamed vegetables
Afternoon Snack:
- Protein shake (2 scoops of protein powder)
- 2 tablespoons of natural almond butter
Dinner:
- 8 ounces of lean steak
- 1 large sweet potato
- 1 salad with mixed greens and low-fat dressing
Evening Snack:
- 1 casein protein shake
- 1 ounce of mixed nuts
Flex Wheeler’s diet is designed to provide him with a steady and sustained release of energy throughout the day, fueling his intense workouts and aiding in muscle recovery and growth.
He tailors his calorie intake based on his current training and body goals, ensuring he is always in the best possible condition to achieve his bodybuilding objectives.
It’s worth noting that Flex also makes sure to drink plenty of water throughout the day to stay hydrated and promote optimal bodily function.
Conclusion
Flex Wheeler’s workout routine and diet not only underline the immense dedication he has towards bodybuilding but serve as a guideline for those aiming to achieve a highly defined, muscular physique.
His rigorous, six-day workout split, combined with a well-balanced diet plan, has helped him achieve an extraordinary level of muscle definition and strength.
Flex Wheeler is a testament to the power of perseverance, discipline, and commitment to one’s fitness goals.
It’s important to note that while his routine is highly effective for his goals, everyone’s body is unique, and what works for Flex may not work for everyone.
Beginners should start gradually and seek professional advice to avoid injury and ensure a healthy, sustainable approach to fitness and nutrition.
Remember, consistency is key in the journey towards a healthier, fitter you.
Frequently Asked Questions (FAQ)
1. How many days per week does Flex Wheeler work out?
Flex Wheeler typically works out six days per week, with one day dedicated to rest and recovery.
2. What does Flex Wheeler’s diet consist of?
Flex Wheeler’s diet is high in protein and complex carbohydrates, with moderate amounts of healthy fats. He consumes several meals throughout the day, including sources of protein such as egg whites, chicken, steak, and protein shakes, complex carbohydrates like oatmeal, brown rice, and sweet potatoes, and healthy fats from almond butter and mixed nuts.
3. Does Flex Wheeler incorporate cardio into his workout routine?
Yes, Flex Wheeler dedicates one day of his weekly workout routine solely to cardiovascular exercise. He varies his cardio workouts to include activities such as running, High-Intensity Interval Training (HIIT), and using the treadmill.
4. How does Flex Wheeler’s rest day look like?
On his rest day, Flex Wheeler focuses on nutrition, hydration, and sleep. He emphasizes the importance of rest to prevent overtraining and injuries, and to promote optimal muscle growth and recovery.
5. Can I follow Flex Wheeler’s workout routine and diet?
While Flex Wheeler’s workout routine and diet have been successful for him, it’s important to remember that everyone’s body is unique. What works for Flex may not work for everyone. Beginners should start gradually and seek professional advice to avoid injury and ensure a healthy, sustainable approach to fitness and nutrition.
6. What happened to Flex Wheeler’s leg?
Flex Wheeler had to have his right leg below knee amputated due to circulatory vascular system problems.
References
- “Flex Wheeler’s Official Workout Routine & Diet”. FlexWheeler.com.
- “Flex Wheeler – Training and Nutrition”. Bodybuilding.com.
- “Flex Wheeler: The Complete Guide”. MuscleandStrength.com.
- “Inside the Diet of a Champion: Flex Wheeler’s Nutrition Plan”. Men’s Health.
- “Flex Wheeler’s Bodybuilding Diet: A Closer Look”. Ironman Magazine.
