Roelly Winklaar Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: March 20, 2024
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Roelly Winklaar's chiseled physique, bulging biceps, and shredded abs have made him a true icon in bodybuilding.

His workout routine was crucial in helping him achieve his “The Beast” physique, making him a role model for those aspiring to build a highly muscular body.

After conducting thorough research through multiple interviews and social media platforms like YouTube and Instagram, I compiled his diet and workout principles to help you follow in his footsteps.

Let’s dive right in.

Roelly Winklaar Stats

Roelly Winklaar

Roelly Winklaar has earned a prominent name in bodybuilding due to his incredible symmetry, size, and definition.

He is considered one of the greatest and biggest bodybuilders of his era.

In 2010, he won his first professional trophy at the IFBB New York Pro contest, which included formidable opponents like Hidetada Yamagishi and Dennis Wolf.

  • Date of birth: June 22, 1977 (43 years)
  • Height:‎ 5’6” (167.5 cm)
  • Weight:‎ ‎285 – 295 lbs (129.3 – 133.8 kgs)
  • Waist:‎ 35 in (89 cm)
  • Arm: 24 in (61 cm)

Related Article: Best Bodybuilding Documentaries

Roelly Winklaar Workout Routine

Man working out

Roelly Winklaar’s workout routine consists of five days of intense exercises focusing on one muscle group daily.

Having tried Roelly Winklaar’s workout routine myself, I can attest to its intensity and effectiveness. Because each day is dedicated to a different muscle group, it really helped me see improvements in muscle definition and strength.

Chest Workout

  • Incline dumbbell press: 5 sets of 8–12 reps
  • Weighted dip: 5 sets of 10–15 reps
  • Incline dumbbell fly: 5 sets of 10–15 reps
  • Hammer strength press: 5 sets of 8–12 reps
  • Decline dumbbell bench press: 5 sets of 8–12 reps
  • Dumbbell triceps extension: 5 sets of 10–15 reps

Arm Workout

  • EZ bar skull crusher: 5 sets of 8–12 reps
  • Single–arm dumbbell triceps extension: 5 sets of 10–15 reps
  • Single arm preacher curl machine: 5 sets of 10–15 reps
  • Seated one–arm dumbbell curls: 5 sets of 8–12 reps
  • Close grip triceps pushdown: 5 sets of 10–15 reps
  • Bodyweight triceps dip: 5 sets of 8–10 reps
  • Incline dumbbell curl (reverse grip): 5 sets of 8–12 reps

Back Workout

Man working out his back
  • Bodyweight pull–up: 3 sets of 8 reps
  • Close grip seated cable row: 4 sets of 10–12 reps
  • Single arm lat pulldown: 4 sets of 10–12 reps
  • Wide-grip lat pulldown: 4 sets of 10–12 reps
  • Neck lat pulldown: 4 sets of 10–12 reps

Abs Workout

  • Machine crunches: 4 sets of 15 reps
  • Fitness ball crunches:  4 sets of 15 reps
  • Bench crunches (with dumbbell behind head): 4 sets of 15 reps

Shoulder Workout

  • Hammer strength shoulder press:  5 sets of 6–12 reps
  • Seated military press:  5 sets of 8–12 reps
  • Dumbbell side raises:  5 sets of 8–15 reps
  • Reverse grip barbell front raise:  5 sets of 8–15 reps
  • Standing shrug machine:  5 sets of 8–15 reps
  • Standing cable shrug:  5 sets of 10–15 reps

Workout Principles He Abides By

Man lifting weights

The Roelly Winklaar workout routine consists of a bro split, where he trains one muscle group daily with heavy weights for five days a week.

He takes weekends off to allow his muscles to recover.

Roelly Winklaar’s workout routine begins with a cardio warm-up.

He performs six to eight weight training exercises, which, according to a study in the National Library of Medicine, can bulk up muscle mass, decrease body fat, and maintain his muscular physique [1].

“I go as heavy as possible on big exercises like incline presses. This is the best exercise for adding size.”

- Roelly Winklaar

Role of Hydration and Sleep in His Routine

Hydration plays a crucial role in Roelly Winklaar's training regimen.

It aids in maintaining peak muscle function and strength, as even a slight decrease in hydration levels can lead to a significant drop in performance.

Winklaar ensures he consumes adequate fluids throughout the day, not just during his workouts. This consistent hydration helps in the efficient transport of nutrients to the muscles, crucial for growth and repair.

Additionally, proper hydration is vital for joint health, an important consideration given the heavy lifting and intense training Winklaar undergoes.

Sleep is another fundamental aspect of Roelly Winklaar's training routine. He adheres to a strict sleep schedule, ensuring he gets adequate rest each night.

This disciplined approach to sleep helps in optimizing muscle recovery and growth, as the body releases growth hormones during deep sleep stages.

His Diet And Nutrition Plan

Egg diet

Winklaar knows that nutrition is key to fueling his body before a workout.

When I adopted Winklaar's approach to nutrition, I realized the true impact of diet on workout performance. Eating protein-rich meals throughout the day, just like he does, significantly boosted my energy levels and muscle gains.

To meet the needs of his body and maintain his gains, he eats eight protein-rich meals a day. According to another study in the National Library of Medicine, this produces favorable changes in body composition [2].

Here is what the Roelly Winklaar diet plan looks like: 

  • Meal 1: 2 whole eggs, 2 cups egg whites, and 1 cup oatmeal
  • Meal 2: 8 ounces grilled chicken breast, 1 cup brown rice, and steamed vegetables
  • Meal 3: 8 ounces beef tenderloin and medium sweet potato
  • Meal 4: 2 scoops of whey protein pre-workout and 1 banana
  • Meal 5: 8 ounces grilled chicken breast and 1 cup white rice
  • Meal 6: 8 ounces of halibut and steamed broccoli
  • Meal 7: 8 ounces of tilapia, 1 cup of brown rice, and steamed asparagus
  • Meal 8: 2 scoops of casein protein post-workout and 1 cup of Greek yogurt

What Supplements Does He Take?

Winklaar takes two protein supplements: quality whey protein powder to increase protein intake without overeating and good casein protein powder before sleeping or after exercising to replenish muscle tissue and prevent breakdown.

FAQs

What Does Roelly Winklaar Eat?

Roelly Winklaar eats protein-rich foods, including chicken, steak, salmon, and egg whites. He consumes sweet potatoes, oatmeal, and nuts to fuel his body with carbohydrates and healthy fats.

Is Roelly Winklaar Workout Beginner-Friendly?

No, Roelly Winklaar's workout is not beginner-friendly. It is for professional bodybuilders and focuses on heavy lifting with low-medium reps.


References: 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8365736/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2858200/
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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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