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Flex Wheeler Back Workout (How to Train Like a Champion)

Michael Garrico
Published by Michael Garrico
Last updated: May 7, 2023

As a personal trainer, I constantly search for new and innovative ways to inspire my clients and develop effective workout routines.

So when I stumbled upon a video of Kenneth “Flex” Wheeler at the British Grand Prix in 1999, I became determined to examine his back workout routine and see what secrets lay behind his success.

Here is everything you need to know about Flex Wheeler’s workout routine, nutrition, and supplements he uses to achieve peak performance.

Quick Summary

  • Flex Wheeler’s back workout routine consists of five exercises: pull-ups, t-bar rows, close grip seated cable rows, lat pull-downs, and barbell deadlifts.
  • Flex Wheeler takes six to eight meals per day at shorter intervals to support his body during long and intense workout sessions.
  • The International Fitness and Bodybuilding Federation (IFBB) champion takes multiple supplements to boost his performance, such as l-glutamine and whey protein.

His Stats

  • Age: 57
  • Height: 5’9”
  • Weight: 275 lbs
  • Waist: 33”
  • Chest: 56”

Flex Wheeler Back Workout Routine

  1. Pull-ups - 5 sets of 10 reps
  2. T-bar Rows - 5 sets of 10 to 25 reps
  3. Close Grip Seated Cable Rows - 5 sets of 15 reps
  4. Close Grip Lat Pull-downs - 5 sets of 8 to 20 reps
  5. Barbell Deadlifts - 3 to 5 sets of 8 to 20 reps

Workout principles

Flex Wheeler in the gym doing back workout

Starting in martial arts at 9, Flex Wheeler later discovered weight training, which quickly became his passion.

Flex follows a high-volume workout using the Bro split routine - a popular technique amongst the greatest names in the professional bodybuilding industry - proven more optimal in stimulating muscle growth [1].

The principle behind the Bro split exercise routine is to focus on a specific muscle group for each training day, enabling sufficient time for muscles to rest and recover.

This technique ensures muscle stimulation and growth more efficiently than other workout routines.

“Sleep and recovery are as important as workouts and nutrition. Think of them as another leg of the table: mindset, movement, nutrition, and recovery”.
- Flex Wheeler, Retired Professional Bodybuilder

Diet Plan

Close up shot of eggs and oatmeal and milk

On the “Menace Podcast,” Flex Wheeler shares that he eats seven to eight meals of 12 ounces of filet mignon a day due to his health problems. However, here is his On Season Meal Plan.

  • Meal #1: 1.5 cups of liquid egg white, 2 whole eggs, 1 cup of oatmeal, 1 tablespoon of peanut butter
  • Meal #2: 6 ounces of grilled chicken breast
  • Meal #3: 1 cup of white rice, 6 ounces of ground turkey, and broccoli
  • Meal #4: 6 ounces of steak, 1 cup of brown rice, and asparagus
  • Meal #5: 2 scoops of whey protein, 1 banana, 1 tablespoon of peanut butter
  • Meal #6: 6 ounces of grilled chicken breast, 1 cup of sweet potato, and spinach

Flex Wheeler’s Nutrition principles

Close up shot of whey protein

Supplements that Flex Wheeler takes are whey protein, l-glutamine, creatine monohydrate, Branched Chain Amino Acids (BCAAs), caffeine, taurine, and niacin to ensure that his body is receiving sufficient nutrients.

  • BCAAs - When consumed with high protein intake, quality BCAAs supplementation for men can boost muscle recovery [2].
  • Whey Protein - Supplementing with the best whey protein powder helps increase muscle growth and recovery after intense workouts [3].
  • L- glutamine - It helps fasten muscle recovery and reduces fatigue [4].
  • Creatine Monohydrate - It aids in increasing training volume, muscular strength, and lean body mass [5].


What Back Workouts Does Flex Wheeler Use?

Back workouts Flex Wheeler uses are pull-ups, t-bar rows, and seated cable rows. The last exercise in Flex’s workout is barbell deadlifts; however, he also does the battle rope workout, Smith machine overhead press, and close grip pull-down.

How Often Does Flex Wheeler Train His Back Per Week?

Flex Wheeler trains his back once per week with intense workouts followed by sufficient time to recover faster and grow.

How to Build a Muscular V-Shaped Back With T-Boosters

Achieving the v-taper look similar to the best athletes like Flex Wheeler takes work; you must incorporate rigorous training, a balanced and nutritious diet, and unmatched dedication to your fitness journey.

Luckily, there are additional steps you can take to boost your progress, such as taking one of the T-boosters below:

Drawing from our experience, these supplements can help with muscle gain and fat loss within four weeks.


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