Flex Wheeler Workout Routine & Diet Plan (Champion Physique)

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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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.

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 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.

While focusing on physical training, it's also important to consider injury prevention strategies.

Incorporating specific stretches and warm-up exercises before engaging in intense workouts like these can significantly reduce the risk of injuries, a crucial aspect often emphasized in professional bodybuilding.

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

In my years as a fitness coach, isolating the pecs has always been a challenge for many clients. But with dedication and the right exercises, like those Flex Wheeler uses, I've seen clients transform their 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 as recommended by the International Journal of Environmental Research and Public Health research can reshape your arms [1].

One of my clients saw remarkable arm development after incorporating these exercises into their routine, much like the ones Flex Wheeler recommends.

  • 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.

I've had clients who initially neglected their legs. However, once we incorporated exercises like these into their routine, they achieved a more balanced and proportional physique.

  • 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

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.

In the realm of nutritional innovations in bodybuilding, there's a growing emphasis on understanding the impact of micronutrients and gut health on overall performance and muscle growth.

This holistic approach to nutrition complements traditional focus areas like 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

I've guided many of my clients through similar dietary changes, and the results in terms of energy levels and muscle growth have been impressive.

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 as recommended by studies published by the International Journal of Sport Nutrition and Exercise Metabolism [2].

The other thing to consider is taking a pre-workout supplement that can boost energy and endurance.


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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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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