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

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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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.

His Stats

  • Age: 58
  • 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.

According to a study published by the National Institutes of Health (NIH), 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 [1].

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

I've been following Flex's high-volume workout with the Bro split routine. It's a hit among top bodybuilders for a good reason. Personally, I've noticed a significant difference in muscle growth since adopting this method.

“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 a high protein intake, quality BCAA supplementation for men can boost muscle recovery.
  • Whey Protein - According to a study published by the National Institutes of Health (NIH), whey protein powder helps increase muscle growth and recovery after intense workouts [2].
  • L- glutamine - According to a study published by the National Institutes of Health (NIH), L-glutamine helps fasten muscle recovery and reduce fatigue [3].
  • Creatine Monohydrate - It aids in increasing training volume, muscular strength, and lean body mass. 

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


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.


  1. https://pubmed.ncbi.nlm.nih.gov/32168178/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520936/
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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