Flex Wheeler Workout Routine

When you recall the greatest names in professional bodybuilding from the 90s, Flex Wheeler is someone you shouldn’t forget to mention. In addition to winning the Arnold classic an incredible 4 times, he won several other prestigious competitions. For more than a decade, Wheeler was a regular presence in the top 5 of Mr. Olympia competitions.

Born to poverty, Flex Wheeler had dyslexia and was often bullied and abused in his childhood. To make things even worse, he was always weak in his studies and looked like a kid with no future. However, he was excellent at sports and went on to win big in various competitions in his school. 

Flex Wheeler discovered bodybuilding in his late teens, and fell in love with it soon. Over time, through constant effort and determination, he evolved to be one of the most popular bodybuilders on earth.

Flex Wheeler’s workout routine had a great role in molding him as one of the most admired bodybuilders of all time. Even after decades, his amazing physique is motivating aspiring bodybuilders around the world.

So, if you are someone who wants to take bodybuilding seriously, and want to have an amazing physique like this classic bodybuilder from the 90s, you’ve come to the right place. 

This article is a compilation of the workout routine followed by Flex Wheeler. Read along and learn what it takes to be a physique champion. 

Flex Wheeler’s Workout Principles

Flex Wheeler Workout

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Looking at Flex Wheeler’s name, you might have also wondered how he got the ‘Flex’ part. Well, he earned it, thanks to his brilliant ability to adapt to varying weight training exercises. Moreover, Flex Wheeler has considered himself to be a martial artist first, before a bodybuilder. 

When it comes to weight training, Flex Wheeler follows the popular Bro split workout routine. That means, each day is dedicated to an individual muscle group. He believes a training frequency of one day per week per muscle group is simply enough to achieve one’s fitness goals.

For long term goals, Flex Wheeler suggests linear periodization as the best technique. 

Flex Wheeler’s Workout Schedule

Flex Wheeler’s workout program is aimed at balancing the training frequency with sufficient time to relax and recover. Therefore, he does weight training from Monday to Friday, and on weekends, he either takes rest or engages in some other exercises.

Flex Wheeler’s Workout

Here is Flex Wheeler’s Workout Split:

  • Monday – Chest
  • Tuesday – Back 
  • Wednesday – Arms
  • Thursday – Shoulder
  • Friday – Legs 
  • Saturday – rest day
  • Sunday – rest day

Flex Wheeler’s Workout Routine

Flex Wheeler’s Workout Routine

Flex Wheeler always emphasized on the need to stick to one’s own workout plan to see proper results. “There will always be people to suggest to you some new techniques. But once you get into the rhythm with a particular workout plan, stick on to it for at least 12 weeks” – says Flex Wheeler. 

Wheeler himself has this approach towards working out. He sticks to his exercise routine until he achieves his goals. Wheeler’s incredible ‘V’ Shaped physique, that too in the 90s, is a natural result of discipline and sticking on to his training program. 

Given below is Flex Wheeler’s Workout plan that you’ve been looking for:

Flex Wheeler Workout Routine

Flex Wheeler Workout Plan


Sets x Reps

Day 1 – Chest

Inclined Barbell Bench Press

5 sets x 10-12 reps

Flat Machine Press

5 sets x 10-15 reps

Flat Dumbbell Bench Press

5 sets x 10-15 reps

Hammer Strength Press

5 sets x 8-12  reps

Inclined Dumbbell Fly

5 sets x 10-15  reps

Day 2 – Back

Assisted Machine Pull Up

5 sets x 10 reps

T Bar Row

5 sets x 10-15 reps

Close Grip Seated Cable Row

5 sets x 8-12 reps

Close Grip Lat Pulldown

5 sets x 8-12 reps

Barbell Deadlift

5 sets x 8-12 reps

Day 3 – Arms

Triceps Pushdowns Machine

4 sets x 10-15 reps

Single Arm Machine Preacher Curl

4 sets x 10-15 reps

Single Arm Triceps Extension With Ropes

4 sets x 10-15 reps

Machine Preacher Curl

4 sets x 10-15 reps

Dumbbell Alternating Curl

5 sets x 8-10 reps

Day 4 – Shoulder

Dumbbell Rear Delt Fly

5 sets x 10-15 reps

Barbell Upright Row

5 sets x 8-12 reps

Inclined Dumbbell Front Raise

5 sets x 10-15 reps

Smith Machine Overhead Press

5 sets x 8-12 reps

Reverse Pec Deck

5 sets x 15-20 reps

Machine Shrug

5 sets x 12-15 reps

Day 5-  Leg

Single Leg Extension

4 sets x 15-20 reps

Leg Press

4 sets x 15-20 reps

Hack Squat

4 sets x 15-20 reps

Lying Hamstring Curl

4 sets x 15-20 reps

Leg Extension

4 sets x 15-20 reps

Seated Calf Raise

4 sets x 20 reps

Donkey Calf Raise

4 sets x 20 reps

Day 6 – Rest Day

Day 7 – Rest Day

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  • Although Wheeler doesn’t have regular dedicated Abs sessions, he trains it multiple days a week. So, while imitating Flex Wheeler’s training routine, include multiple Abs days, according to what you feel comfortable.
  • You can also add multiple cardio sessions to your training program to ensure better calorie burning. 
  • According to Flex Wheeler, patience matters a lot when it comes to bodybuilding. You have to put constant effort with your full mind, and believe in yourself before the results come. 
  • When starting out, you have to begin with low volume exercises, and gradually progress towards larger volumes. This linear periodization helps in long term goals. 
  • Drinking sufficient water and warming up before the training sessions has always been a must for Wheeler.
  • Sometimes, Flex Wheeler goes for intensity techniques like superset and drop sets. 
  • For him, dedication is crucial to obtain long term goals. If you also want to be a pro bodybuilder, always dedicate yourself to your exercises when you hit the gym.

Summing up

Flex Wheeler’s workout routine is simple to understand, and you can follow it without any difficulties. Train each of your muscle groups once per week and let it relax for the rest of the week. Besides weight training, combine Abs and cardio sessions according to your comfort.

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Furthermore, your attitude also matters a lot if you are into professional bodybuilding. In fact, what put Alex Wheeler ahead of the pack was his desire for success. All along his bodybuilding career, all he tried to do was to be the best. 

If you have great fitness goals, you can always draw inspiration from this classic bodybuilder. In addition to following Flex Wheeler’s simple yet effective workout routine, adopt a diet plan that suits you. Believe in yourself and work hard, you will also taste success one day.