Dennis Wolf is a famous German bodybuilder. He is an IFBB pro and is also quite popular in bodybuilding. His posters have been on the walls of numerous gymnasiums around the world.
Some of his fans even call him the Big Bad Wolf. His body has almost every single thing that makes Dennis an iconic figure in the world of bodybuilding.
He is 5 feet 11 inches tall and weighs around 270 lbs. Despite having such a huge physique, his waist tapes to just 29 inches. His broad back and shoulders, sweeping quads, and ripped abs make him an aesthetic mass monster.
Owing to such a phenomenal physique, Dennis has won numerous bodybuilding titles. He is often regarded as one of the biggest bodybuilders of all time.
So let’s get to know more about his physique and fitness secrets by throwing light on Dennis Wolf’s workout routine and diet plan.
Dennis Wolf’s Workout Routine
By looking at Dennis’ amazing muscularity, you may think that his training sessions must be quite long. But that’s certainly not the case.
Dennis believes in training efficiently. So instead of performing countless sets of each exercise, he just performs a few sets. But at the same time, he makes sure that each of his sets is as intense as it can be.
Talking about his weight selection, Dennis isn’t a fan of lifting enormously heavier weights. He chooses to loft moderately heavier weights and performs a higher number of repetitions with them.
Dennis is a staunch proponent of performing any exercise with a full range of motion. He says that performing quarter or even half reps with excessively heavier weights hardly produces any results.
So he just focuses on using a weight that puts his muscles under adequate stress along with letting him perform the exercise with a full range of motion and strict form.
View this post on Instagram
Dennis Wolf’s workout routine usually starts with performing a basic free-weight exercise (such as bench press or squat). Exercises performed with free weights assist in building both strength and muscle mass. Dennis performs them earlier in his workout session when he is fresh and energetic.
- Dennis trains each of his muscle groups with 12-16 sets in their respective training session, except his abs and calves. He trains them frequently following a low-volume approach.
- Dennis performs cardio on almost all of his training It also helps him to stay lean and sharp year-round.
Dennis hits the gym 4 days a week. Now let’s have a look at Dennis Wolf’s weekly workout routine:-
Day 1- Chest and Biceps
- Incline barbell bench press- 5 sets of 8-12 reps (including 2 warm-up sets)
- Barbell/dumbbell bench press- 2 sets of 8-12 reps
- Incline dumbbell flyes- 2 sets of 8-12 reps
- Cable crossovers- 1 set of 12-15 reps
- Dumbbell curls- 4 sets of 10-12 reps (including 2 warm-up sets)
- Barbell curls- 2 sets of 10-12 reps
- One-arm cable curls- 1 set of 12 reps
Day 2- Legs
- Leg extensions- 3 sets of 12-15 reps (including 1 warm-up set)
- Leg press- 2 sets of 12 reps
- Squats- 2 sets of 10-15 reps
- Lying leg curls- 3 sets of 10-15 reps
- Good mornings- 2 sets of 10 reps
- One-legged curls- 1 set of 10-12 reps on each leg
- Standing calf raises- 3 sets of 15 reps
- Sitting calf raises- 2 sets of 15 reps
Day 3- Back and Rear Delts
- Dumbbell pullovers- 3 sets of 10-12 reps (including 1 warm-up set)
- Close grip pulldowns- 2 sets of 10 reps
- Barbell rows- 2 sets of 10-12 reps
- Seated one-arm cable rows- 1 set of 12 reps
- Lying reverse flyes- 3 sets of 12 reps
- One arm cable reverse flyes- 2 sets of 12 reps
- Shrugs- 2 sets of 10-12 reps
Day 4- Shoulders, Triceps, and Abs
- Machine shoulder press- 3 sets of 10-12 reps (including 1 set for warm-up)
- Lateral raises- 2 sets of 10 reps
- One arm cable lateral raises- 1 set 10 reps
- Tricep cable pushdowns- 3 sets of 10-12 reps
- Overhead tricep extensions- 2 sets of 10 reps
- One arm cable pushdowns- 1 set of 15 reps
- Sit-ups- 3 sets of 15-20 reps
When Dennis preps up for a competition, he increases his training volume 4-5 weeks before the competition. Doing so allows him to give the final touch to his massive physique which makes it look more aesthetic.
Assessing the Progress
Dennis uses photographs and video footage of his body to assess his training progress. They allow him to have a clear idea about his weaker/less-developed muscle groups.
Once he becomes aware of those muscle groups, he trains them adequately to give his body a well-proportioned appearance.
Branch Warren’s Workout Routine and Diet
Ronny Rockel’s Workout and Diet Plan
Evan Centopani’s Workout and Diet
4 Day Push Pull Workout Routine
Dennis Wolf’s Diet Plan
Dennis doesn’t believe in the idea of going through bulking and cutting phases. He stays pretty much in shape throughout the year.
Even in the off-season, when most bodybuilders gorge on junk foods, he eats clean and nutritious food items only.
- Dennis’ off-season diet plan is targeted towards facilitating size gains. To serve that purpose, he ups his intake of carbs and overall calories.
- Dennis Wolf’s diet plan is filled with nutrients like proteins, carbs, and fibers.
- To ensure his body stays adequately hydrated, he drinks plenty of water throughout the day.
- Dennis includes plenty of raw vegetables in his diet plan to make it rich in vitamins and minerals.
- Simple carbs and saturated fats find little to no place in Dennis’ diet chart.
To fetch his body adequate amounts of calories, Dennis consumes 6-7 meals a day. All his meals consist of nutritious food items only.
Now, let’s have a detailed overview of Dennis Wolf’s daily meal plan:-
Meal 1- Breakfast
- ½ cup oatmeal
- 1 banana
- 100-gram protein powder
Meal 2- Post-Workout Meal
- Protein shake (made with 40 grams of whey protein powder)
Meal 3- Lunch
- ½ cup brown rice
- 10 oz. chicken breast
Meal 4- Evening Snack
- ½ cup brown rice
- 14 oz. fish
Meal 5- Dinner
- ½ cup brown rice
- 10 oz. steak
Meal 6- Post-Dinner Snack
- 10 oz potato
- 10 oz chicken breast
- Protein shake (made with 80 grams of whey protein powder)
Dennis drops his overall carb and calorie intake when it comes to prepping up for a competition. By doing so, he is able to drop off excess fat from his frame. This in turn enhances the sharpness and definition of his body.
Dennis Wolf’s Supplements
Dennis includes a few supplements in his nutrition plan as well. They play a significant role in making it nutrient-dense.
Dennis Wolf’s supplements stack includes the following–
- Whey protein powder
- Fat burners (only during prepping for competitions)
Dennis consumes a pre-workout supplement to keep his body in an energetic state before hitting his intense training sessions.
By using supplements like whey protein powder and BCAA, Dennis is rest assured that his body doesn’t lack any essential amino acids. They work towards repairing muscle fibers and assist in promoting muscle growth.
When Dennis preps for an upcoming competition, he likes to supplement his nutrition plan with a fat burner. This assists him in burning off excess fat from his frame.
Erin Banks’ Workout Routine and Diet
Hadi Choopan’s Workout and Diet Plan
Joe Weider’s Workout Routine and Diet
4 Day Advanced Full Body Workout Routine
Dennis Wolf’s workout routine and diet plan have played a pivotal role in giving him such an amazing physique. But there is one more thing which has worked towards it.
And that is periods of rest and recovery. Dennis always ensures to give his body adequate amounts of rest and recuperation. This makes his body grow and perform optimally.
So if you too intend to build a body like him, you must make provisions for rest as well, along with sticking to a decent training program and nutrition plan.