Blessing Awodibu is an Irish professional bodybuilder known for achieving an incredible physique through intense lifting workout sessions and a strict diet routine.
The most interesting fact about Blessing is that he was underweight when he was younger and always looked for alternative ways to gain weight, muscle, and strength.
As a certified personal trainer, it took me over 30 hours to fully research, evaluate, and single out only the most important information regarding Blessing Awodibu’s workout routine.
After reading the article, you will know about Blessing Aqodibu’s workout and diet plan and the most important supplement he takes to stay in such phenomenal physical shape.
Blessing Awodibu Celebrity Stats/Career Highlights
- Age: 31 years
- Height: 5'10"
- Weight: 235-245 lbs
- Waist: 36 inches
- Chest: 55 inches
Blessing Awodibu’s Workout Routine
Here is the entire Blessing Awodibu workout routine.
"Beginners have the luxury of getting a lot out of a little. Where an experienced lifter might need higher volume or more advanced techniques, beginners can stay the course and make steady gains without all the bells and whistles of a fancy program."
- Jake Dickson, Certified Personal Trainer
Monday
On Monday, Blessing hits his shoulders, traps, and legs.
Here is the entire workout:
- Upright rows - perform 4 sets of 12 reps and rest for 90 seconds between the exercises.
- Shrugs - complete 4 sets of 10 reps and rest for 90 seconds between the exercises.
- Standing behind the back shrugs - perform 4 sets of 12 reps and rest for 90 seconds between the exercises.
- Seated behind the back press - complete 3 sets of 12 reps and rest for 2 minutes between the exercises.
- Seated dumbbell shoulder press - perform 4 sets of 12 reps and rest for 2 minutes between the exercises.
- Dumbbell front raises - complete 3 sets of 12 reps and rest for 90 seconds between the exercises.
- Seated shoulder press - perform 4 sets of 12 reps and rest for 2 minutes between the exercises.
- Barbell front raises - complete 3 sets of 12 reps and rest for 90 seconds between the exercises.
- Bent-over lateral raises - perform 4 sets of 12 reps and rest for 90 seconds between the exercises.
- Seated bent-over lateral raises - complete 4 sets of 12 reps and rest for 90 seconds between the exercises.
- Incline bench lateral raises - perform 3 sets of 10 reps and rest for 90 seconds between the exercises.
- Incline bench barbell front raises - complete 4 sets of 12 reps and rest for 90 seconds between the exercises.
- Calf workout - perform for 15 minutes.
- Lunges - complete 3 sets of 8 reps and rest for 90 seconds between the exercises.
- Squats - perform 4 sets of 8 reps and rest for 2 minutes between the exercises.
- Lying leg press - complete 4 sets of 12 reps and rest for 90 seconds between the exercises.
- Leg extensions - perform 4 sets of 12 reps and rest for 90 seconds between the exercises.
- Leg curls - complete 4 sets of 12 reps and rest for 90 seconds between the exercises.
Tuesday
On Tuesday, Blessing focuses on the back and chest muscles.
Here is the entire workout:
- Pull-ups - perform 4 sets of 10 reps and rest for 2 minutes between the sets.
- Lat pull-downs - complete 4 sets of 10 reps and rest for 2 minutes between the sets.
- Lat pull-overs - perform 4 sets of 10 reps and rest for 90 seconds between the sets.
- Barbell bent-over rows - complete 4 sets of 10 reps and rest for 2 minutes between the sets.
- Seated cable rows - perform 4 sets of 10 reps and rest for 2 minutes between the sets.
- Dumbbell bent-over rows - complete 4 sets of 10 reps and rest for 2 minutes between the sets.
- Incline dumbbell press - perform 4 sets of 10 reps and rest for 2 minutes between the sets.
- Incline bench press - complete 4 sets of 10 reps and rest for 2 minutes between the sets.
- Bench dumbbell flyes - perform 3 sets of 10 reps and rest for 90 seconds between the sets.
- Incline dumbbell flyes - complete 3 sets of 10 reps and rest for 90 seconds between the sets.
- Dumbbell bench press - perform 4 sets of 10 reps and rest for 2 minutes between the sets.
- Pec decks - complete 3 sets of 10 reps and rest for 90 seconds between the sets.
- Bench press - perform 4 sets of 10 reps and rest for 2 minutes between the sets.
Wednesday
Blessing trains his arms, lower back, glutes, and hamstrings on Wednesday.
Here is the entire workout:
- Barbell curls - perform 3 sets of 12 reps and rest for 90 seconds between the sets.
- Seated barbell curls - complete 3 sets of 12 reps and rest for 90 seconds between the sets.
- Seated dumbbell curls - perform 3 sets of 12 reps and rest for 90 seconds between the sets.
- Standing hammer curls - complete 3 sets of 12 reps and rest for 90 seconds between the sets.
- Seated hammer curls - perform 3 sets of 12 reps and rest for 90 seconds between the sets.
- Cable triceps extensions - complete 3 sets of 12 reps and rest for 90 seconds between the sets.
- Barbell triceps press - perform 3 sets of 12 reps and rest for 90 seconds between the sets.
- Decline skull crushers - complete 3 sets of 12 reps and rest for 90 seconds between the sets.
- Cable triceps extensions - perform 3 sets of 12 reps and rest for 90 seconds between the sets.
- Skull crushers - complete 3 sets of 12 reps and rest for 90 seconds between the sets.
- Dips - perform 3 sets of 12 reps and rest for 90 seconds between the sets.
- Lunges - perform 3 sets of 8 reps for each leg and rest for 2 minutes between the sets.
- Leg curls - complete 4 sets of 12 reps and rest as little as possible between the sets.
- Back extensions - perform 4 sets of 10 reps and rest for 60 seconds between the sets.
- Deadlifts - complete 3 sets of 8 reps and rest for 3 minutes between the sets.
Thursday
On Thursday, Blessing's target is his shoulders and traps muscles.
Here is the entire workout:
- Upright rows - perform 3 sets of 12 reps and rest for 90 seconds between the exercises.
- Shrugs - complete 3 sets of 10 reps and rest for 90 seconds between the exercises.
- Standing behind the back shrugs - perform 3 sets of 12 reps and rest for 90 seconds between the exercises.
- Seated behind the back press - complete 4 sets of 12 reps and rest for 2 minutes between the exercises.
- Seated dumbbell shoulder press - perform 3 sets of 12 reps and rest for 2 minutes between the exercises.
- Dumbbell front raises - complete 4 sets of 12 reps and rest for 90 seconds between the exercises.
- Seated shoulder press - perform 3 sets of 12 reps and rest for 2 minutes between the exercises.
- Barbell front raises - complete 4 sets of 12 reps and rest for 90 seconds between the exercises.
- Bent-over lateral raises - perform 3 sets of 12 reps and rest for 90 seconds between the exercises.
- Seated bent-over lateral raises - complete 4 sets of 12 reps and rest for 90 seconds between the exercises.
- Incline bench lateral raises - perform 4 sets of 10 reps and rest for 90 seconds between the exercises.
- Incline bench barbell front raises - complete 3 sets of 12 reps and rest for 90 seconds between the exercises.
- Pull-ups - perform 3 sets of 15-20 reps and rest for 90 seconds between the sets.
- Lat pull-downs - complete 3 sets of 15-20 reps and rest for 90 seconds between the sets.
- Lat pull-overs - perform 3 sets of 15-20 reps and rest for 90 seconds between the sets.
- Barbell bent-over rows - complete 3 sets of 15-20 reps and rest for 90 seconds between the sets.
- Seated cable rows - perform 3 sets of 15-20 reps and rest for 90 seconds between the sets.
- Dumbbell bent-over rows - complete 3 sets of 15-20 reps and rest for 90 seconds between the sets.
Friday
On Friday, Blessing targets his chest and leg muscles.
Here is the entire workout:
- Incline dumbbell press - perform 3 sets of 10 reps and rest for 2 minutes between the sets.
- Incline bench press - complete 3 sets of 10 reps and rest for 2 minutes between the sets.
- Bench dumbbell flyes - perform 4 sets of 10 reps and rest for 90 seconds between the sets.
- Incline dumbbell flyes - complete 4 sets of 10 reps and rest for 90 seconds between the sets.
- Dumbbell bench press - perform 3 sets of 10 reps and rest for 2 minutes between the sets.
- Pec decks - complete 4 sets of 10 reps and rest for 90 seconds between the sets.
- Bench press - perform 3 sets of 10 reps and rest for 2 minutes between the sets.
- Calf workout - perform for 15 minutes.
- Lunges - complete 4 sets of 10 reps and rest for 90 seconds between the exercises.
- Squats - perform 3 sets of 12 reps and rest for 2 minutes between the exercises.
- Lying leg press - complete 3 sets of 15 reps and rest for 90 seconds between the exercises.
- Leg extensions - perform 4 sets of 15-20 reps and rest for 90 seconds between the exercises.
- Leg curls - complete 4 sets of 15-20 reps and rest for 90 seconds between the exercises.
Saturday
On Saturday, Blessing hits his arm muscles.
Here is the entire workout:
- Barbell curls - perform 4 sets of 8 reps and rest for 90 seconds between the sets.
- Seated barbell curls - complete 4 sets of 8 reps and rest for 90 seconds between the sets.
- Seated dumbbell curls - perform 4 sets of 8 reps and rest for 90 seconds between the sets.
- Standing hammer curls - complete 4 sets of 8 reps and rest for 90 seconds between the sets.
- Seated hammer curls - perform 4 sets of 8 reps and rest for 90 seconds between the sets.
- Cable triceps extensions - complete 4 sets of 8 reps and rest for 90 seconds between the sets.
- Barbell triceps press - perform 4 sets of 8 reps and rest for 90 seconds between the sets.
- Decline skull crushers - complete 4 sets of 8 reps and rest for 90 seconds between the sets.
- Cable triceps extensions - perform 4 sets of 8 reps and rest for 90 seconds between the sets.
- Skull crushers - complete 4 sets of 8 reps and rest for 90 seconds between the sets.
- Dips - perform 4 sets of 8 reps and rest for 90 seconds between the sets.
Sunday
Blessing Awodibu takes a day off on Sunday to fully recover and prepare for the upcoming intense week.
Workout Principles
The main principle that every successful bodybuilder must follow to achieve superior muscle hypertrophy and strength results is progressive overload.
Progressive overload means increasing the intensity, training volume, reps, sets, external resistance, or lowering rest periods for each following workout [1].
This has been proven to be the best for hypertrophy training since it entails a lot of mechanical work and the proper ratio of protein anabolism/catabolism [2].
In addition, Blessing also allows for adequate recovery between workout sessions targeting the same muscle groups.
This has been studied and tested, and findings clearly show that it is necessary to rest between 48 and 72 hours for medium to large muscle groups [3].
Also, recovery is crucial for glycogen supercompensation, which happens during recovery and entails glycogen storage in muscle cells so that you can repeat more than the previous workout effort [4].
"While you don’t personally need to have a physique or bikini show marked on your calendar, learning how physique pros structure their approach to muscle development is critical if you’re interested in building your own training program."
- Roger Lockridge, Certified Personal Trainer
Blessing Awodibu’s Diet Plan
Here is the entire Blessing Awodibu's daily meal plan:
- Breakfast - includes foods such as eggs, oatmeal, milk, and protein shake.
- Snack - includes only 1-2 servings of whey protein powder.
- Lunch - includes foods such as ground beef and pasta.
- After workout snack - includes only a portion of grilled chicken.
- Snack - includes only a portion of noodles.
- Dinner - includes foods such as pasta and chicken.
- Night snack - includes cereal with milk.
Supplements
The main supplement Blessing takes is a whey protein powder.
He has a protein shake at least once daily that includes 1-2 servings or scoops to ensure post-workout anabolism.
Whey protein powder is good after intense lifting sessions since it quickly enters the bloodstream and prevents further catabolic reactions [5].
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FAQs
What Is Awodibu’s Diet?
Awodibu's diet consists of six meals daily, totaling 7000 calories. For meal one of the day, he starts with 120 grams of oats, 100 grams of blueberries, one banana, and a scoop of Muscletech.
Which Country Is Blessing Awodibu From?
Blessing Awodibu is from Ireland. Awodibu is an Irish professional bodybuilder known for his incredible physique, competitive spirit, and intense workout routines.
What Is the Story of Blessing Awodibu?
The story of Blessing Awodibu begins with his early determination to become a professional and successful bodybuilder. People also called him "a force of nature" due to his incredible and highly defined physique
What Is the Most Important Supplement From Blessing Awodibu’s Diet?
References:
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