Evan Centopani’s Workout Routine and Diet Plan

Evan Centopani is a well-known IFBB pro bodybuilder. He has been victorious in many bodybuilding competitions. And he still gives tough competition to his contemporaries when he steps on the bodybuilding stage.

During his early years, Evan struggled a lot with weight issues. But his dedication to improving his body has made him what he is today.

Here through this post, we will give you a detailed insight into Evan Centopani’s workout routine and diet plan. Both of them have played a significant role in making Evan a muscle monster.

Let’s get to know more about them.

Evan Centopani's Workout Routine and Diet Plan

Evan Centopani’s Workout Routine

Evan stands tall at 5 feet 11 inches. His weight lies somewhere between 285-295 lbs. Evan’s insane size and monstrous muscular development make him one of the most massive bodybuilders of the current times.

Evan was just a teenager when he decided to get into bodybuilding. He not only intended to build a muscular body but stepping on the bodybuilding stage was also in his mind.

Evan’s workout routine has a variety of exercises. He makes use of training equipment like free weights, cables, and machines in his daily exercise routine.

Doing so enables him to target his muscle groups from all possible angles. This in turn enhances muscle stimulation and facilitates greater muscle growth.

Each of Evan’s training sessions happens to be brutally intense. Hence, he has to ensure that his muscle groups are provided with adequate time for facilitating rest and recovery.

Owing to this reason, he hits each of his muscle groups just once a week. Evan Centopani’s workout routine for the week looks like the following:-

Evan Centopani's Workout Routine

Monday- Shoulders and Triceps

  • Barbell overhead press- 3 set of 12-15 reps
  • Lateral raises- 2 sets of 12-15 reps
  • Reverse pec deck fly- 2 sets of 12-15 reps
  • Wide grip cable pushdowns- 3 sets of 8-12 reps
  • Overhead rope extensions- 2 sets of 10-12 reps

Tuesday- Quadriceps

  • Barbell back squats- 5 sets of 12-20 reps
  • Walking lunges (holding dumbbells)- 2 sets of 15-20 reps on each leg
  • Hack squats- 4 sets of 10-12 reps
  • Leg press- 5 sets of 12-20 reps

Wednesday- Rest

Thursday- Back

  • Deadlifts- 5 sets of 10-12 reps
  • Pull-ups/assisted pull-ups- 3 sets of 8-12 reps
  • Bent-over barbell rows- 2 sets of 10-12 reps
  • Seated wide-grip cable rows- 3 sets of 12-15 reps
  • Dumbbell rows- 1 set of 15 reps
  • Cable pullovers- 3 sets of 15-20 reps

Friday- Chest, Biceps, and Abs

  • Barbell bench press- 2 sets of 12-15
  • Incline barbell bench press- 3 sets of 8-12 reps
  • Incline dumbbell bench press- 3 sets of 8-12 reps
  • Parallel bar dips- 3 sets of 10-12 reps
  • Cable crossovers- 2 sets of 10-12 reps
  • Barbell curls- 2 sets of 8-12 reps
  • Dumbbell preacher curls- 2 sets of 8-12 reps
  • Lying leg raises crunches- 3 sets of AMRAP
  • Hanging leg raises- 3 sets of AMRAP
  • Ab wheel- 3 sets of AMRAP

Saturday- Hams and Calves

  • Straight leg deadlifts- 2 sets of 10-24 reps
  • Standing single leg curls- 2 sets of 8-20 reps
  • Lying hamstring curls- 3 sets of 15-20 reps
  • Glute ham raises- 2 sets of 10-14 reps
  • Standing single-leg bodyweight calf raises- 1 set of 6-8 reps
  • Seated calf raises- 3 sets of 15-20 reps
  • Standing calf raises- 3 sets of 15-20 reps

Sunday- Rest

On most of the exercises, Evan takes a rest period of 60-90 seconds as he progresses through the working sets.

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Warm Up and Cool Down

Evan starts off his workout sessions with a decent warm-up routine. Doing so preps his body to take on the stress of his intense workout sessions.

At the end of his workout sessions, Evan goes through a cool-down routine. It primarily includes certain kinds of static and dynamic stretches. All these collectively contribute towards relaxing his muscles well.

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Evan Centopani’s Diet Plan

Evan Centopani's Diet Plan

Evan Centopani’s diet plan plays a major role in giving his body both mass and aesthetics. He eats in accordance with his training goals and is pretty disciplined about his eating habits.

Evan Centopani’s diet plan consists of numerous food items including fresh fruits and vegetables, lean meats, eggs, chicken, nuts, and steak.

To feed his monstrous body adequately, Evan consumes 6 meals a day. Let’s get to know what all food items are there in Evan Centopani’s meal plan:-

Meal 1- Breakfast

  • 6 whole eggs

Meal 2- Mid-morning Snack

  • ⅓ cup macadamia nuts
  • 8 oz. chicken

Meal 3- Brunch

  • 50 grams of whey isolate
  • 2 tbsp peanut butter

Meal 4- Lunch

  • ⅓ cup macadamia nuts
  • 8 oz. chicken

Meal 5- Dinner

  • 2 cups broccoli
  • 8 oz steak
  • 2 tbsp olive oil

Meal 6- Post-Dinner Snack

  • 50 grams of whey isolate
  • 2 tbsp peanut butter

On-Season Diet

Evan’s on-season diet plan is quite strict. He has to eliminate certain food items from his diet plan altogether.

When he prepares for competitions, he cuts down his carb intake. This helps him to maintain his massive size.

During his competing phase, Evan tends to have chicken, lean steak, lean meats, and large amounts of eggs. Consuming all these fetch his body with proteins that build and maintain his muscle mass.

Evan also takes good care of his overall intake of macros and makes sure that it is on point.

Off-Season Diet

When Evan is in his off-season, he likes to try out different food items in his diet plan. In the off-season, the majority of bodybuilders prefer to up their daily caloric intake. And Evan is no different in this regard.

Evan’s off-season diet plan consists of dishes like garlic rapini, roasted chicken, and boiled potatoes. He prepares them himself. He also likes having steak dishes and meatball pasta.

Evan Centopani’s Supplements

In order to make his nutrition plan a complete and wholesome one, Evan also includes a few supplements into it. Their consumption also assists him to boost his exercise performance.

Evan Centopani’s supplements stack includes the following:-

  • Whey protein isolate
  • Creatine
  • Multivitamins

Evan consumes 2-3 whey protein shakes a day. Whey protein acts as an excellent source of fast-digesting protein that promotes muscle recovery and growth.

Creatine on the other hand assists in ATP generation. This results in greater strength and muscle gains.

Evan also keeps a multivitamin supplement handy to fetch his body various essential micronutrients.

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Wrapping Up

So that was all about Evan Centopani’s workout routine and diet plan. Evan has indeed worked his butt off over the years to gain such an enormous size. It didn’t come to him all of a sudden.

This teaches us that if you too want to build a body like Evan Centopani, you would have to be consistent with following your fitness regime.

You can certainly use the info mentioned in this post to structure it. But also remember that Evan has numerous years of training experience. Copying his training program and nutrition plan might be counterproductive for you.

Hence, you must make slight modifications to it. We would advise you to take the assistance of an experienced coach/trainer in that matter. Doing so will also assist you in staying away from training-related injuries and will keep you on the right track.