Roger Walker’s Effective Workout Routine and Diet Plan

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

| Published on

Fact Checked

Roger Walker is a well-known professional bodybuilder from Australia who has made a name for himself in the IFBB. He is also known as “The Mutant” due to his impressive size and strength. Despite his success in the Open Division, Roger Walker is also known for his humble beginnings and dedication to his craft.

roger walker workout routine and diet plan

Roger Walker’s workout routine is one of the most sought-after topics in the bodybuilding community. He is known for his intense training sessions that focus on building strength and mass.

His workouts include a combination of heavy lifting, isolation exercises, and cardio to ensure that he is in top physical condition for competitions. Additionally, his diet is carefully planned to provide him with the necessary nutrients to fuel his body and help him recover from his workouts.

roger walker workout routine and diet

Key Takeaways

  • Roger Walker is a professional bodybuilder from Australia known for his impressive size and strength.
  • His workout routine includes heavy lifting, isolation exercises, and cardio to build strength and mass.
  • His carefully planned diet provides him with the necessary nutrients to fuel his body and aid in recovery.

Roger Walker’s Workout Routine

Training Regime

Roger Walker began training at the age of 17 without any instruction or good equipment. He trained up to 2 hours a day, 6 days a week. He followed a bodybuilding workout, strongman workout, and powerlifting workout. He also incorporated cardio into his routine, such as walking or running on the treadmill.

Specific Exercises

Roger Walker’s workout routine included exercises for various muscle groups. For the upper body, he did exercises such as machine preacher curls, cable seated wide-grip rows, reverse pec dec flys, incline overhead dumbbell extensions, and cross cable pushdowns. For the arms, he did barbell curls and assisted pull-ups. For the back, he did machine rows, weighted back extensions, and hammer curls. For the chest, he did chest press, dip machine, and machine chest fly. For the shoulders, he did seated dumbbell press and machine lateral raises. For the triceps, he did cable stiff-legged deadlift and power tower leg raises. For the legs, he did leg extensions, hack squat, walking lunges, and high stance leg press. For the hamstrings, he did seated hamstring curl and lying leg curl. For the calves, he did machine hip thrust and single-leg extensions.

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Workout Plan

Roger Walker’s workout plan consisted of a split routine, where he worked on specific muscle groups on different days. He did 4 sets of 12 reps for most exercises, with a weight that allowed him to complete the reps with good form. He increased the weight as he got stronger. He also did push-ups every morning to maintain his muscle growth.

Equipment Used

Roger Walker used a variety of equipment in his workouts, such as a bench, power tower, and cross cable machine. He also used dumbbells, barbells, and machines for specific exercises.

Progress and Achievements

Roger Walker’s hard work and dedication paid off when he won Mr. Australia in 1973 and Mr. Universe in 1976. He also competed in the Olympia and trained with Arnold Schwarzenegger.

Roger Walker’s Diet

Roger Walker’s diet included 3 meals a day with natural bran (fiber) mixed with natural yogurt and 3-4 eggs for his early morning meal. He also took supplements such as RNA/DNA, stress formula organic mineral, and 200 mg of calcium abscorbate. He ate a balanced diet with protein, carbohydrates, and healthy fats to fuel his workouts and support muscle growth.

Frequently Asked Questions

What are some key components of a successful bodybuilding routine?

A successful bodybuilding routine should include a combination of resistance training, cardiovascular exercise, and adequate rest and recovery time. It’s important to have a specific plan and set achievable goals, as well as regularly challenging yourself with increased weight or intensity.

What types of foods should be included in a bodybuilder’s diet?

A bodybuilder’s diet should include a balance of protein, carbohydrates, and healthy fats. Lean protein sources such as chicken, fish, and tofu are essential for muscle growth and repair. Complex carbohydrates like brown rice and sweet potatoes provide energy for workouts, while healthy fats like avocado and nuts support overall health and hormone production.

How does nutrition impact muscle growth?

Nutrition plays a crucial role in muscle growth. Adequate protein intake is necessary for muscle repair and growth, while carbohydrates provide energy for workouts. Healthy fats support hormone production, which can impact muscle growth as well. It’s important to fuel the body with nutrient-dense foods and to eat enough to support muscle growth.

What are some common mistakes to avoid when starting a bodybuilding routine?

Common mistakes to avoid when starting a bodybuilding routine include overtraining, neglecting rest and recovery, not following a proper nutrition plan, and not setting achievable goals. It’s important to start slowly and gradually increase intensity and weight, as well as to prioritize rest and recovery time.

Can bodybuilding be harmful to your health?

Bodybuilding can be harmful to your health if not done properly. Overtraining, not allowing enough rest and recovery time, and not following a proper nutrition plan can lead to injury and other health issues. It’s important to consult with a healthcare professional before starting a new exercise routine.

What are some effective ways to track progress in a bodybuilding routine?

Effective ways to track progress in a bodybuilding routine include keeping a workout journal, taking progress photos, measuring body composition, and monitoring strength and endurance gains. Tracking progress can help identify areas of improvement and keep motivation high.

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