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Helmut Strebl Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: August 11, 2023

As a personal trainer, it’s hard not to be fascinated with the achievements of different bodybuilders. And the Austrian bodybuilder and fitness model Helmut Strebl is one athlete who deserves a lot of attention.

Just looking at some of his recent photoshoots online, you’ll see that despite being in his 50s, this man has an exceptionally low body fat percentage and ripped physique.

So we spent a few weeks researching Helmut’s routine to find out how he has become the most shredded guy alive.

Quick Summary

  • Helmut Strebl workouts include leg raises, weighted dips, bicycle kicks, military presses, seated leg extensions, hammer curls, preacher curls, and incline bench presses.
  • Strebl's diet sample comprises scrambled eggs, vegetables, fish, chicken turkey, sweet potatoes, and rice.
  • Creatine and whey protein are the supplements Helmut takes.

His Stats

  • Born: 6 November 1968
  • Height: 6’3”
  • Weight: 215 lbs
  • Waist: 30”
  • Chest: 38”

He has achieved a lot in the world of fitness that goes beyond just bodybuilding.

Some of his achievements include Cyprus cross country champion and two mountain race cycling championships, winner of United Nations Military Skills, European Muscle Model & Natural Bodybuilding Champion, and multiple wins of the Miami Pro World Championship.

So how does he do it?

Helmut Strebl Workout Routine

shirtless man using a lat machine and a man doing bench press with dumbbells

This strength and fitness training is not for you if you cannot be dedicated and motivated to head to the gym and stay there for at least 90 minutes.

If you bring these workouts to the bulking extreme of five sets per workout, then you could easily be lifting weights for 2-3 hours.

But if you can stick with this for a few weeks, then the results will be incredible.

Related: 7-Day Gym Workout Plan

Monday: Triceps, Chest, Abs

man in a bench press position using dumbbells
  • Dumbbells bench press (3-5 sets of 8-10 reps)
  • Overhead triceps extension(3-5 sets of 8-12 reps)
  • Butterfly machine (3-5 sets of 8-10 reps)
  • Weighted dips (3-5 sets of 8-12 reps)
  • Seated BB tricep extension (3-5 sets of 8-12 reps)
  • Leg raises (3-5 sets of 40+ reps)
  • Bicycle kicks (3-5 sets of 40+ reps)

Tuesday: Calves, Shoulders, Back

shirtless man using a lat machine in a gym
  • Seated calf raises (3-5 sets of 30+ reps)
  • Pronation grip upright dumbbell rows (3-5 sets of 8-12 reps)
  • Standing calf raises (3-5 sets of 10-15 reps)
  • Single arm front cable raises (3-5 sets of 8-12 reps)
  • Military press (3-5 sets of 8-12 reps)
  • Lateral raises (3-5 sets of 8-12 reps)
  • Lat pulldowns (3-5 sets of 8-12 reps)

Wednesday: Legs, Abs

man in a decline bench while doing an ab workout
  • Seated leg extensions (3-5 sets of 8-12 reps)
  • Seated calf raises (3-5 sets of 30+ reps)
  • Leg press machine (3-5 sets of 8-12 reps)
  • Standing calf raises (3-5 sets of 10-15 reps)
  • Decline bench crunches (3-5 sets of 40+ reps)
  • Leg raises (3-5 sets of 40+ reps)

Thursday: Hamstring, Biceps

man using a barbell for his arms
  • Hammer curls (5 sets of 8-12 reps)
  • Seated hamstring curls (5 sets of 8-12 reps)
  • Preacher curls (5 sets of 8-12 reps)
  • Lying hamstring curls (5 sets of 8-12 reps)

Friday: Glutes, Chest

shirtless man using a cable machine
  • Lying glute extension machine (5 sets of 8-12 reps)
  • Standing cable chest fly (5 sets of 8-12 reps)
  • Decline bench press (5 sets of 8-12 reps)
  • Standing glute extension machine (5 sets of 8-12 reps)

Saturday: Rest Day

man in an incline bench press in a gym

Sunday: Variation

  • Incline bench press (5 sets of 8-12 reps)
  • Smith machine seated rows (5 sets of 8-12 reps)
  • Triceps rope pushdown (3-5 sets of 8-10 reps)

His Workout Principles

Helmut Strebl started weight training at a small local gym in Austria in his teenage years to compete in different sports and help him deal with bullies.

His training principles are as much about creating the toughest possible workouts as also focusing on mental conditioning.

That approach is ideal for motivation and dedication, but it also aims to make sure that you listen to your body and how it reacts to your diet and training.

Other workout routines:

Helmut Strebl Diet Plan

a plate of scrambled egg, and a bowl of mixed vegetables

Helmut aims to spread his food intake out over six meals to help him better deal with the volume.

  • Meal 1: large coffee, scrambled eggs with one yolk and six whites, 4 slices of brown toast with low-fat spread;
  • Meal 2: meal replacement shake with 500+ calories
  • Meal 3: mixed steamed vegetables, cooked basmati rice, and turkey, chicken, fish;
  • Meal 4: a small portion of basmati rice and turkey/chicken breast, large portion of mixed vegetables;
  • Meal 5: a large cup of brown rice with grilled chicken breast or other lean protein, a large portion of sweet potatoes and steamed vegetables;
  • Meal 6: 2 to 3 brown bagels, 10 egg whites;

Diet Principles

fork and knife tied in a measuring tape and a plate with a fresh apple

One of the main things Helmut keeps an eye on is his carb intake.

Over the years, he has had a lot of success with carb cycling, and he says that’s the main secret to achieving low body fat percentages.

Carb cycling involves going through 4 to 5 days of less than 200 grams of carbs and then a big boost of carbs on the last day to over 500 grams.

The only time he doesn’t do this is in the off-season, and that peak carb day needs to be on a highly intensive workout day.

"People come up to me and ask all sorts of weird, senseless, unimportant questions and baseless myths rather than actually putting that effort in improving their nutrition & training. What will happen when you quit working out? What will happen when you quit taking supplements?

- Helmut Strebl

Helmut Strebl Supplements

scooping out powder from a whey protein container

Helmut has evolved over the years and beyond being a competitive bodybuilder, fitness model, and motivational speaker; he’s also heavily involved in the fitness supplement industry.

A lot of that comes from him being an outspoken critic of anyone taking illegal physique enhancing drugs, which he says he’s never touched.

But he does focus on a few critical supplements.

1. Whey Protein

Whey is generally the favored protein powder because it contains a full range of amino acids to help muscle recovery [1]. It’s also important to get a good quality product sourced from grass-fed cows.

2. Creatine

Creatine is a specific amino acid that the body needs in large supplies during a bulking phase. But it also may help with performance during training [2].

Would You Try Helmut Strebl's Workout Routine?

You don’t need dreams of becoming a fitness model to get massive benefits from the Helmut Strebl training and diet approach.

Yes, it’s a tough workout regimen, but if you can even do half the number of sets and train for five days a week, then you’ll achieve a healthy body like never before.

Your body fat will plummet, and you will get toned, so give it a try and report back to us on social media how it worked out for you.



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