Flex Wheeler Workout Routine & Diet Plan (Champion Physique)

Michael Garrico
Published by Michael Garrico | Co-Founder & Marketing Director
Last updated: November 27, 2023
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You don’t win the Arnold Classic four times without having a seriously strict approach to training and dieting. And as a personal fitness coach, I have been following Flex Wheeler since I was a teenager.

The great thing these days is that famous bodybuilders share many of their habits and approaches in interviews and on social media.

So, our team spent a day watching and listening to interviews to see what the Flex Wheeler workout routine looks like. And we got a nutritionist to analyze the Flex Wheeler diet and break it down for our readers.

Quick Summary

  • Flex Wheeler's exercise routine is broken down into each body part, with isolation exercises dominating his preparation for competitive events.
  • With basically no excess body fat, Flex carefully managed his diet for months in advance of the Arnold Classic wins.
  • Along with the strict diet, he also relied on a few supplements that helped him get more out of every workout and recover faster.

Flex Wheeler Stats

  • Born: August 23, 1965
  • Height: 5’9”
  • Weight: 275 lbs
  • Waist: 33”
  • Chest: 56”

The Flex Wheeler Workout Routine

Man working out with ropes

Flex breaks down his weekly routine into five different workouts focusing on one particular body part. The order changes constantly, and sometimes he’ll focus on developing strong shoulder muscle mass over his legs to achieve a better balance.

This is an important thing for you to keep in mind for your own training. Always prioritize the weaker parts.

Shoulder Workout

Flex Wheeler's at home shoulder workout is very tough, because you’ll need access to a good Smith machine to get the best results.

Here’s what’s involved: 

  • Incline dumbbell front raises (4-5 sets of 10-12 reps)
  • Rear delt fly (4-5 sets of 10-12 reps)
  • Machine shrug (4-5 sets of 10-12 reps)
  • Overhead press (4-5 sets of 10-12 reps)
  • Upright row (4-5 sets of 10-12 reps)
  • Lateral raises (4-5 sets of 10-12 reps)

Chest Workout

Man doing a chest workout

Isolating the pecs with a chest workout is a lot more difficult, but these movements will help you achieve perfectly proportioned chest muscles:

  • Flat dumbbell bench press (5 sets of 10-12 reps)
  • Incline barbell bench press (5 sets of 10-12 reps)
  • Incline dumbbell fly (5 sets of 10-12 reps)
  • Hammer press (5 sets of 10-12 reps)
  • Dumbbell pullover (5 sets of 10-12 reps)

Arm Workout

Now we’re going to raise the bar with isolation exercises that will reshape your arms [1]. Flex put his arm through serious training and development. It’s all about maximum weight and pain:

  • Barbell deadlift arm workout (4 sets of 12 reps)
  • Single-arm machine preacher curl (4 sets of 12 reps)
  • Dumbbell alternating biceps curl (4 sets of 12 reps)
  • Single-arm triceps extension (4 sets of 12 reps)
  • Concentration curl (4 sets of 12 reps)

“While compound exercises work multiple muscle groups at a time, isolation exercises seek to stimulate only one muscle group in an effort to provide muscle growth.”

- Danielle Hildreth, RN, CPT

Leg Workout

Man doing a leg workout on stairs

We’ll now turn to the legs to ensure you don’t end up with the lollipop effect of skinny legs and a bulky upper body:

  • Leg extension (4 sets of 12 reps)
  • Hack squat (4 sets of 12 reps)
  • Hamstring curl (4 sets of 12 reps)
  • Seated calf raises (4 sets of 20 reps)
  • Leg press (4 sets of 12 reps)

Back Workout

And the final workout is specific for your back muscles, but you should also feel this in your core:

  • Wide-grip weighted pull-up (4-5 sets of 10-12 reps)
  • Close-grip seated row (4-5 sets of 10-12 reps)
  • Lat pulldown (4-5 sets of 10-12 reps)
  • Deadlift (4-5 sets of 10-12 reps)
  • Bent-over single-arm row (4-5 sets of 10-12 reps)

Related Article: Flex Wheeler's Back Workout

What’s His Diet Plan?

Healthy food on table

Flex Wheeler's diet plan is all about maximizing calorie intake from whole foods that are freshly prepared.

Flex believes that you have to learn how your body reacts to certain meals in order to come up with your ideal macro profile.

But to achieve that kind of physique, you’ll need to focus heavily on protein and complex carbs.

Here’s what a typical day would look like: 

  • Breakfast: Large bowl of oatmeal with berries and a 6-egg omelet
  • Snack: Cup of nuts and a large protein shake
  • Lunch: Mix stir-fried vegetables and brown rice meal with a large portion of fish or turkey
  • Snack: Protein shake, turkey sandwich, and a large bowl of salad
  • Dinner: 15 ounces of grilled chicken breast

Does He Take Supplements?

Bottles of supplements on a counter

Yes, Flex Wheeler takes supplements in order to support his goals.

Based on our research, there are two specific supplements you need to look at for the Flex Wheeler diet and workout routine.

First of all, you need a high-quality whey protein supplement.

Aim to spend more on quality to ensure you get the right amino acids to support muscle protein synthesis [2].

The other thing to consider is taking a pre-workout supplement that can boost energy and endurance by a small amount. But that small boost will add up with each completed training session.


Does Flex Wheeler Still Workout?

Yes, Flex Wheeler still works out at the gym. And he does this despite having suffered a partial leg amputation in 2019 that doesn't seem to have limited how he trains at the gym.

How Old Is Flex Wheeler?

Flex Wheeler is 57 years old (born in 1965). His prime days might be behind him, but he still leads by example with an exceptionally strong physique that he puts a lot of work and effort into.


  1. https://www.mdpi.com/1660-4601/16/24/4897
  2. https://journals.humankinetics.com/view/journals/ijsnem/32/1/article-p49.xml
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