Helmut Strebl’s Workout Routine

Helmut Strebl is undoubtedly one of the most shredded men on the planet. Looking at his shredded and defined physique is just like looking at a muscle anatomy chart. Helmut’s physique exudes the aesthetics of the most elite class.

Standing tall at 190 cm and weighing around 200 lbs, Helmut Strebl has set up new standards in the world of bodybuilding and fitness. Many people are curious to know about Helmut Strebl’s workout routine that transformed him from a skinny teenager to the most shredded bodybuilder on earth to date. If you are one of them, this post is going to be for you.

Helmut Strebl’s Workout Principles

Helmut Strebl Workout
Helmut Strebl in an Instagram photo (Helmut Strebl / Instagram)
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Helmut Strebl trains like a freak and his passion for training gets exhibited through his rippling muscles. His workout program revolves around performing a plethora of exercises for each muscle group. He relies on following a high-volume training approach.

Helmut has been involved with bodybuilding for decades. He is pretty experienced when it comes to training. He understands his body well and therefore programs his workouts instinctively.  So whether it’s about the weight he is using on the exercises or the intensity techniques he is incorporating, it all comes down to his instincts.

Helmut Strebl’s Workout Schedule

Helmut Strebl workouts 6-days in a week. In each of his training sessions, he hits at least two muscle groups. When it comes to the larger muscle groups (like back, chest, and legs), he prefers hitting them twice a week as opposed to smaller muscle groups (like biceps and triceps) which he usually prefers hitting once a week.

Helmut Strebl’s workout split for the week looks like the following:-

  • Monday- Back, Shoulders, Calves, and Abs
  • Tuesday- Chest, and Triceps
  • Wednesday- Biceps, Hamstrings, and Abs
  • Thursday- Quads and Calves
  • Friday- Glutes and Chest (Heavy)
  • Saturday- Rest
  • Sunday- Back and Calves

Helmut Strebl’s Workout Routine

The prime objective of Helmut Strebl’s workout routine has always been focused on making him look lean and muscular. His training program comprises weight training sessions that work on facilitating muscle gains and cardio that keeps his body fat percentage to single digits.

Supersets are a prominent part of Helmut Strebl’s workout routine. He usually prefers to perform repetitions until failure on supersets. This training approach provides his muscles with a great pump and it also tends to burn a greater amount of calories in a shorter period. 

Helmut always chooses a weight that is heavy enough to make the exercise challenging. He also ensures that his exercise form is perfect so that he can stimulate the targeted muscle fibers adequately. He goes through a full range of motion on almost all the exercises of his workout routine. Owing to these reasons, ego lifting is something that you will never find in Helmut Strebl’s training routine.

Undoubtedly, Helmut trains very intensely. But whenever he feels any kind of unusual pain building up while performing the exercises, he immediately stops and waits until the pain subsides.

While performing the exercises, Helmut also pays special attention to his breathing pattern. Doing so allows him to establish a better mind-muscle connection which enables him to reap greater gains from his exercise routine.

The following table will give you a detailed overview of Helmut Strebl’s workout routine:-

Helmut Strebl Workout Plan


Helmut Strebl’s Workout Plan


Sets x Reps

Monday- Back, Shoulders, Calves, and Abs

Wide-Grip Lat Pulldowns

4 x (16-20)

Close-Grip Chin-Ups

3 x 12

Pronated Grip Dumbbell Rows

3 x (8-12)

Seated Dumbbell Military Press

5 x (8-12)

Lateral Raises

3 x (15-20)

Standing Barbell Upright Rows

4 x (8-12)

Standing Calf Raises

5 x (10-15)

Seated Calf Raises

5 x (30-50)

Machine Crunches

(6-8) x (30-50)

Leg Raises

5 x (20-40)

Tuesday- Chest, and Triceps

Bench Press

5 x (6-10)

Stability Ball Dumbbell Bench Press

5 x (10-15)

Pec Deck Flyes

5 x (10-15)

Seated Barbell Overhead Extensions

5 x (8-12)


5 x (15-20)

Wednesday- Biceps, Hamstrings, and Abs

Barbell Preacher Curls

5 x (8-12)

Standing Barbell Curls

5 x (6-10)

Lying Leg Curls

4 x (8-12)

Seated Leg Curls

4 x (6-10)


5 x (30-40)

Incline Bench Crunches

5 x (30-50)

Thursday- Quadriceps and Calves

Incline Leg Press

5 x (20-30)

Leg Extensions

5 x (15-30)

Seated Calf Raises

5 x (30-50)

Standing Calf Raises

5 x (10-15)

Friday- Glutes and Chest (Heavy)

Lying-Down Machine Glutes Extension

5 x (20-30)

Standing Machine Glutes Extension

5 x (20-30)

Decline Close-Grip Bench Press

5 x (3-5)

Saturday- Rest

Sunday- Back and Calves

Seated Rows

4 x (15-20)

Supinated-Grip Lat Pulldowns

5 x (10-14)

Standing Calf Raises

5 x (30-50)

Seated Calf Raises

5 x (10-15)

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Warm-ups are crucial

From the above-mentioned exercise routine, you would have got an idea about the intensity with which Helmut trains.

To ensure that his body is not subjected to any kind of injury that may arise out of intense training sessions, Helmut makes it a point to adequately warm up his muscles and joints beforehand.

Torso stabilization

While performing the exercises in his training program, Helmut ensures to tightly brace his core muscles that stabilize his torso. This enables him to generate more power along with stimulating the targeted muscle groups to a greater extent. Torso stabilization also assists him to boost his overall athletic performance.

Maintain good posture

Helmut’s physique exudes perfection in every sense and to build such a physique, he ensures to execute his exercises with strict posture. Doing so enables his body to function more effectively and also aids in minimizing the occurrence of muscle strain and other injuries.

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Closing Thoughts

So that was all about Helmut Strebl’s workout routine. Aspiring to build a physique like him is easy, but training oneself to attain it can be pretty challenging. It would also require one to have a decent amount of training experience.

Hence, we would recommend you not to copy Helmut Strebl’s workout plan blindly. You can take ideas from it and can formulate your own workout plan based on it.

You must ensure that it suits your fitness goals and training experience. Taking assistance from an experienced trainer will also enable you to get the most out of it.