Roelly Winklaar Workout Routine and Diet

Written by James C., M.S.(C), PT

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Roelly Winklaar, also known as ‘The Dutch Beast’, is a renowned name in the bodybuilding industry, recognized for his incredibly sculpted physique and immense dedication to his craft.

He has won numerous titles, including the prestigious Arnold Classic, and consistently ranks in the top tier at the Mr. Olympia competition.

His training regimen and diet plan are as exceptional as his achievements, reflecting his commitment to the sport and serving as a blueprint for aspiring bodybuilders.

This article delves into Winklaar’s workout routine and diet, providing a thorough understanding of the elements that contribute to his elite status.

This is not just an exploration of his lifestyle but a source of inspiration and guidance for those who are passionate about bodybuilding.

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Through Roelly’s example, we will see how consistency, hard work, and a balanced diet play a vital role in shaping a champion.

Roelly Winklaar Workout Split

Roelly Winklaar’s workout split is meticulously structured, focusing on each muscle group to maximize growth and symmetry.

On Mondays, he targets his chest and biceps, incorporating exercises such as bench press, dumbbell flyes, and barbell curls.

Tuesdays are dedicated to back and triceps, including movements like lat pull-downs, deadlifts, and tricep pushdowns.

Midweek, on Wednesdays, Roelly works on his shoulders and traps, using military presses, lateral raises, and shrugs.

Thursdays are reserved for legs, where squats, leg presses, and calf raises form the core of his routine.

Fridays and Saturdays see a repeat of the split, focusing again on chest and biceps, and back and triceps respectively.

Sundays are typically his rest days, allowing his muscles time to recover and grow.

This workout split not only ensures comprehensive muscle development but also maintains a balance between different muscle groups, contributing to Roelly’s distinctly harmonious physique.

  • Monday: Chest and Biceps
  • Tuesday: Back and Triceps
  • Wednesday: Shoulders and Traps
  • Thursday: Legs
  • Friday: Chest and Biceps
  • Saturday: Back and Triceps
  • Sunday: Rest

Roelly Winklaar Workout Routine

Roelly’s workout sessions typically last about two hours, beginning with a 10-15 minute warm-up to prepare the muscles for intense training.

Each session focuses intensely on one or two muscle groups, ensuring that every part of the body receives adequate training each week.

He usually performs four sets of each exercise, with a rep range between 8-12, depending on the specific exercise and the muscle group being targeted.

The workout intensity is high, with short rest periods in between sets to maintain a high heart rate and promote fat burning.

Roelly’s approach to training emphasizes the importance of form and control, rather than just moving heavy weights.

He often incorporates advanced techniques like drop sets and supersets to push his muscles to their limits and stimulate maximum growth.

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Lastly, despite the intensity of his workouts, Roelly firmly believes in the importance of rest and recovery, ensuring he gets adequate sleep and takes a full rest day each week to allow his muscles time to repair and grow.

Thus, his workout routine is a balanced combination of high-intensity training, meticulous exercise selection, and well-planned recovery periods.

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Day 1: Chest and Biceps

For the chest, Roelly begins with incline bench press to target the upper chest.

This is followed by flat bench press and then chest flies to really work the chest muscles from all angles.

For the biceps, he opts for standing barbell curls, preacher curls, and hammer curls. Each exercise typically consists of 4 sets with a rep range of 8-12.

Here’s a detailed breakdown:

  • Incline Bench Press: 4 sets of 8-12 reps
  • Flat Bench Press: 4 sets of 8-12 reps
  • Chest Flies: 4 sets of 8-12 reps
  • Standing Barbell Curls: 4 sets of 8-12 reps
  • Preacher Curls: 4 sets of 8-12 reps
  • Hammer Curls: 4 sets of 8-12 reps

This combination of exercises allows Roelly to target the chest and biceps from multiple angles and stimulate a range of muscle fibers.

By changing the angle and grip in his exercises, he ensures comprehensive development in these muscle groups.

Day 2: Back and Triceps

For the back, Roelly begins his workout with deadlifts to engage multiple muscle groups.

This is followed by lat pulldowns and T-bar rows to target the different muscles in his back.

For the triceps, he engages them with tricep pushdowns, skull crushers, and close-grip bench press. Each of these exercises typically consists of 4 sets with a rep range of 8-12.

Here’s a detailed breakdown:

  • Deadlifts: 4 sets of 8-12 reps
  • Lat Pulldowns: 4 sets of 8-12 reps
  • T-bar Rows: 4 sets of 8-12 reps
  • Tricep Pushdowns: 4 sets of 8-12 reps
  • Skull Crushers: 4 sets of 8-12 reps
  • Close-Grip Bench Press: 4 sets of 8-12 reps

This combination of exercises allows Roelly to target the back and triceps from multiple angles, ensuring comprehensive development of these muscle groups.

By alternating between compound and isolation movements, he maximizes muscle engagement and promotes balanced growth.

Day 3: Shoulders and Traps

Roelly begins his shoulder workout with military presses to target the deltoids.

This is followed by lateral raises to hit the side deltoids and front raises to work the front deltoids.

For the traps, he focuses on barbell shrugs and dumbbell shrugs.

Each exercise typically consists of 4 sets with a rep range of 8-12.

Here’s a detailed breakdown:

Military Presses: 4 sets of 8-12 reps

Lateral Raises: 4 sets of 8-12 reps

Front Raises: 4 sets of 8-12 reps

Barbell Shrugs: 4 sets of 8-12 reps

Dumbbell Shrugs: 4 sets of 8-12 reps

This combination of exercises allows Roelly to target the shoulders and traps from multiple angles, ensuring comprehensive muscle development.

By varying the exercises for these muscle groups, he enhances his overall shoulder width and trap thickness, contributing to his impressive V-taper physique.

Day 4: Legs

Roelly begins his leg day with squats, an excellent compound exercise that works many lower body muscles.

Next is the leg press to target the quads, followed by leg curls for the hamstrings.

He finishes his leg workout with calf raises to ensure well-developed and balanced lower body muscles.

Each exercise typically consists of 4 sets with a rep range of 8-12.

Here’s a detailed breakdown:

  • Squats: 4 sets of 8-12 reps
  • Leg Press: 4 sets of 8-12 reps
  • Leg Curls: 4 sets of 8-12 reps
  • Calf Raises: 4 sets of 8-12 reps

This combination of exercises ensures Roelly covers all major muscle groups in the lower body, from the glutes and quads to the hamstrings and calves.

By engaging in both compound and isolation movements, he ensures maximum muscle activation and balanced lower body development.

Day 5: Chest and Biceps

Roelly repeats the chest and biceps routine from Day 1.

This includes the same exercises, sets, and rep ratios to ensure ongoing muscle stimulation and growth.

Day 6: Back and Triceps

Roelly repeats the back and triceps routine from Day 2.

Again, he uses the same exercises, sets, and rep ratios, ensuring these muscle groups receive adequate stimulation for continuous development.

Day 7: Rest

Finally, Roelly’s seventh day is a rest day.

He allows his body to recover and muscles to repair and grow.

This day is vital in his regimen as it enables him to return to his workout the following week with restored energy and strength.

Roelly Winklaar Diet

Just as important as his workout routine is Roelly Winklaar’s diet.

Roelly follows a strict diet plan, meticulously designed to fuel his intense workouts and promote muscle growth.

He typically consumes six meals a day, adhering to a high-protein, moderate-carb, and low-fat diet.

Each meal is packed with lean proteins like chicken, fish, and eggs, which are essential for muscle repair and growth.

His carbohydrates mainly come from sources like brown rice, sweet potatoes, and whole grain pasta, providing him with the energy needed for his workouts.

He also includes plenty of green vegetables in his diet for their rich micronutrient content.

In terms of fats, Roelly opts for healthy choices like avocados, nuts, and fish, which provide essential fatty acids.

He also uses protein shakes as a supplemental source of protein, especially post-workout, to aid in muscle recovery.

Roelly stresses the importance of staying hydrated, drinking plenty of water throughout the day.

Lastly, he emphasizes the need for consistency in maintaining this diet, as erratic eating habits can undo the hard work put in at the gym.

Here’s a detailed breakdown of a typical day of eating for Roelly Winklaar:

  • Meal 1: Oatmeal, egg whites, and one whole egg for breakfast along with a protein shake.
  • Meal 2: Brown rice, chicken breast, and green vegetables mid-morning.
  • Meal 3: Whole grain pasta with lean ground turkey and a side of green vegetables for lunch.
  • Meal 4: A protein shake and some nuts for an afternoon snack.
  • Meal 5: Sweet potatoes, grilled fish, and green vegetables for dinner.
  • Meal 6: Casein protein shake and a handful of almonds before bed.

Roelly stresses the importance of maintaining this consistent diet regimen, ensuring his body gets the nutrients it needs for optimal performance and muscle growth.

Conclusion

Roelly Winklaar’s workout routine is a testament to his dedication and commitment to bodybuilding.

His carefully crafted regimen, encompassing a range of compound and isolation exercises, targets every major muscle group.

He couples this with a strict diet that provides the necessary fuel for his workouts and promotes muscle growth.

Notably, Roelly emphasizes the importance of rest and recovery, understanding that these are crucial components of any successful fitness program.

His approach underlines the importance of consistency, discipline, and balance in achieving one’s fitness goals.

Clearly, Roelly Winklaar’s journey serves as an inspiration for anyone aspiring to improve their physical fitness and strength.

Frequently Asked Questions about Roelly Winklaar’s Workout and Diet

  1. What does Roelly Winklaar’s weekly workout routine look like?

Roelly Winklaar follows a rigorous six-day workout split, with each day dedicated to targeting specific muscle groups. Day 7 is a rest day, allowing his body time to recover, repair, and grow.

  1. What is the structure of Roelly Winklaar’s typical workout?

For each workout session, Roelly typically performs 4 sets of each exercise with a rep range of 8-12. He incorporates a mix of compound and isolation exercises to ensure all muscle groups are adequately stimulated.

  1. What does Roelly Winklaar’s diet consist of?

Roelly follows a high-protein, moderate-carb, and low-fat diet. His typical daily intake includes six meals, packed with lean proteins, complex carbohydrates, and healthy fats. He emphasizes the importance of hydration and takes protein shakes, particularly post-workout, to aid in muscle recovery.

  1. Does Roelly Winklaar have any specific principles he follows in his fitness journey?

Roelly’s approach to fitness highlights the importance of consistency, discipline, and balance. He emphasizes the significance of rest and recovery, alongside hard work in the gym and a meticulously followed diet plan.

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