Larry Wheels Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: January 3, 2024
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Superhuman. That is the first word that came to mind while compiling Larry Wheels’ journey to great success.

His intense dedication and passion for his workout routine paved the way to earning a distinction and a solid reputation.

Not only did he fulfill his ambitions of becoming formidable, but he also built an inspiration for people along with a successful career in powerlifting.

As a certified personal trainer, I just had to do more research, and I spent eight hours with the team to find out what his approach was.

Larry Wheels Statistics and Career Highlights

  • Age: 26 years old
  • Height: 6’1” or 185.5 cm
  • Weight: Approx. 245 - 255 pounds or 111.1 - 115.7 kg
  • Waist: 34 inches or 86.36 cm
  • Chest: 44 inches or 111.76 cm


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A post shared by Larry (@larrywheels)

Bearing 275 lbs. of body weight in 2017, he set two world records with a total of 2,275 lbs. in raw lifts, comprising an 810 lb. squat, a 610 lb. bench press, and an 855 lb. deadlift.

He continues to surprise us by setting an all-time powerlifting world record of 2370 lb. total raw lifts, comprising:

  • 870 lb. squat,
  • 645 lb. bench press,
  • 855 lb. deadlift

At the 2020 Arnold Sports Festival, he snatched the victory by 0.1 lbs. [1].

Larry Wheels Workout Routine

man doing machine rows and bench press in

Larry Wheels uses his strength and energy to grow his physique. He spends five to six times a week working out.

Here’s how his weekly workout plan looks like:

  • Monday - Chest Workout
  • Tuesday - Back Workout
  • Wednesday - Shoulders Workout
  • Thursday - Leg Workout
  • Friday - Arms Workout
  • Saturday and Sunday - Rest

Like Larry, if you want to dedicate each day of the week to work on a specific body part, you can stick to this full workout routine:

Monday - Chest

Powerlifters need warm-up sets before every workout.  In this set, he started his exercises using barbell. The succeeding routines work on the chest and upper back body.

Flat Barbell Bench Press 5 6-12
Incline Dumbbell Bench Press 5 8-12
Decline Barbell Bench Press 5 8-12
Lat Pulldown 5 10-12
Pec Deck Machine 5 10-12

Tuesday - Back

Larry’s training style usually depends on his fitness goals. Therefore, this workout routine focuses more on building more muscles in the upper body.

Wide-Grip Bodyweight Pull-Ups 4 10-15
Bent-Over Cable Lat Pulldown 5 8-12
Behind the Neck Lat Pulldown 5 10-15
Seated Machine Row 5 10-15
Single Arm Machine Row 5 10-15
Hammer Strength Seated Row 5 10-15

Wednesday - Shoulders

man doing dumbbell exercises, and another man doing smith machine squats

Larry Wheels prefers switching his exercises to achieve a variety of goals. These exercises require you to follow the strictest posture for better stability as you work your way to develop a good muscle form.

Standing Behind-the-Neck Shoulder Press 5 6-12
Seated Dumbbell Press Shoulder Press 5 8-12
Incline Smith Machine Shoulder Press 5 8-15
Side Lateral Raise Machine 5 10-15
Reverse Pec Deck 5 10-15

Thursday - Legs

This routine focuses on strengthening hamstrings and quadriceps to achieve powerful muscle.

Barbell Squat 6 5-8
Barbell Squats with Resistance Bands 6 5-8
Barbell Deadlift 6 5-8
Smith Machine Squat 6 5-8
Back Extensions 6 10-15

Friday - Arms

Strong and toned arms help powerlifters and bodybuilders to lift heavy weights without hurting themselves. In addition, this routine increases arm strength as they continue to make muscle gains.

Cable Triceps Pushdown 4 10-15
Seated Dumbbell Triceps Extension 4 10-15
Weighted Bench Dips 4 10-15
Lying Down Cable Curls 4 10-15
Standing Plate Curls 4 10-15
EZ Bar Curl 4 AMRAP

Larry Wheels Workout Principles

Larry Wheels has always believed that spending more days in the gym can gain more muscles and strength. He further realized that taking time off to rest can provide better training results.

This principle gave Larry Wheels intensified strength to perform better as a powerlifter and bodybuilder.

Other workout routines:

Larry Wheels Diet Plan

bowl filled with oatmeal, and a plate with slices of grilled chicken

Larry eats his favorite foods and considers his diet as 80% unhealthy and 20% healthy.

His usual strongman diet has no restrictions. He eats a total of nine times a day, including six large meals and three high-protein snacks. He maintains this very high-calorie intake to maintain his body weight.

Here is a typical Larry Wheels whole day diet: 

Meal #1: Whole eggs, oatmeal with honey, and fruit juice
Snack #1: Whey protein (3 scoops in 10 oz water)
Meal #2: Cookie crisp cereal and whole fat milk
Snack #2: Whey protein and Ice Cream Shake

Meal #3: Grilled chicken burger and sweet potatoes
Snack #3: Whey protein and Ice Cream Shake
Meal #4: Small meat lovers pizza and mini apple pies
Meal #5: Lasagna, yogurt, granola, and fruit juice.
Meal #6: Peanut butter and jelly sandwiches

Larry Wheels Diet/Nutrition Principles

Larry Wheels’ diet is all about bulk eating to maintain a massive physique. However, he confesses that it’s not easy to force-feed oneself and requires an earnest commitment to stay well over 250 pounds.

Larry’s diet also depends on his fitness goals. When his goal is to gain weight, he takes around 5,500 calories and over 400 grams of fat. But when he aims to reduce, he takes 4400 calories and 90 grams of fat.

As a strength coach, I can say from experience that's an important factor in his success, and studies from the Faculty of Health Sciences at the University of Sydney support this [2].

Larry 's Mental Toughness and Motivation

Larry Wheels' extraordinary mental toughness and unwavering motivation are key to his success in high-level training. His ability to consistently set ambitious goals and maintain focus despite setbacks serves as a powerful example of psychological resilience in sports.

Wheels' approach to overcoming challenges and pushing his limits not only showcases the importance of a strong mindset in achieving fitness goals but also inspires others to cultivate similar mental fortitude in their personal fitness journeys, demonstrating that mental strength is as crucial as physical prowess.


close up image of supplement pills, and a glass getting filled by protein drink

Larry Wheels includes supplements to add nutrients while encouraging muscle growth and lowering the risk of some health problems.

Here are some popular supplements Larry Wheels combines in his diet:

Used to increase muscle mass, boost strength and enhance physical performance.

  • Citrulline

Used to increase blood flow and improve oxygenation to muscles during workout.

Used to promote muscle growth and fuel exercise performance.

  • Beta-Alanine

Used to reduce lactic acid accumulation in the muscles after a workout.

Used to improve athletic performance and increase muscle mass and strength.

Used to reduce fatigue and muscle soreness.


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About The Author

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
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

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