Obi Vincent had started his fitness journey as an overweight teenager. But his dedication to train intensely rewarded him with a physique that inspired many to get into shape.
Presently, Obi Vincent is a reputed name in the community of fitness and bodybuilding. Numerous people want to build a physique like him.
If you are one of those people then you have arrived at the right place. Here in this post, we will give you a detailed overview of Obi Vincent’s workout routine and diet plan.
So without further ado, let’s get started.
Obi Vincent’s Workout Principles
Weight training is one of the most important parts of Obi Vincent’s workout plan. After all, that is what enables him to build and maintain his bulging muscles.
Obi usually follows a high-volume training protocol. This training approach works the best for him. He hits each of his muscle groups with numerous exercises to completely exhaust them.
To keep his body lean and athletic, Obi also incorporates certain cardiovascular exercises into his workout program. Obi’s training program is primarily focused on enhancing his strength, endurance, and mobility.
Obi Vincent’s Workout Routine
Obi Vincent’s physique looks like that of a muscular anime character. At times it becomes hard to believe that Obi was once an overweight teenager.
The entire credit for Obi’s muscular and ripped physique goes to his well-structured workout routine. It not only helped him in getting stronger and muscular but also assisted him to lose excess fat from his frame.
Obi Vincent’s workout routine incorporates both strength training as well as high-volume training. Strength training enables him to work on his muscle density and high-volume training fetches him with hypertrophy gains.
Obi claims that some of his body parts like the chest and quadriceps get great stimulation with high-volume training. On the contrary, his hamstrings respond best with a low-volume approach.
By now you must be curious to know about Obi Vincent’s training routine. Let’s have a look at it.
Monday- Back and Abs
- Deadlifts- 5 sets of 12, 10, 8, 5, 5 reps
- Wide-grip weighted pull-ups- 4 sets of 12 reps
- Single-arm dumbbell rows- 4 sets of 15 reps
- Seated close grip rows- 4 sets of 15 reps
- Lat pulldowns- 4 sets of 12 reps
- Close grip underhand lat pulldowns- 4 sets of 12 reps
- Hanging leg raises- 3 sets to failure
- Ab wheel rollouts- 3 sets to failure
- Swiss ball pikes- 3 sets to failure
- Cable rope crunches- 3 sets to failure
- Barbell overhead press- 10 sets of 10 reps
- Shrugs- 10 sets of 10 reps
- Arnold press- 3 sets of 12 reps
- Dumbbell lateral raises- 3 sets of 12 reps
- Rear delt flys- 3 sets of 20 reps
- Squats- 5 sets of 12 reps
- Leg extensions- 5 sets of 25 reps
- Dumbbell split squats- 5 sets of 10 reps
- Leg press- 5 sets of 20 reps
- Standing single-leg curls- 5 sets of 8 reps
- Reverse barbell lunges- 5 sets of 12 reps
- EZ-bar bicep curls- 4 sets of 12 reps
- Tricep dips- 4 sets of 12 reps
- Incline bicep curls- 4 sets of 12 reps
- Lying triceps skull crushers- 4 sets of 12 reps
- Close grip bench press- 3 sets of 12 reps
- Standing dumbbell hammer curls- 3 sets of 12 reps
- Cable rope curls- 3 sets of 12 reps
- Cable rope tricep pushdowns- 3 sets to failure
- Cable fly- 4 sets of 20 reps
- Incline dumbbell bench press- 5 sets of 12 reps
- Weighted chest dips- 5 sets of 12 reps
- Incline dumbbell flyes- 5 sets of 12 reps
- Decline chest press- 3 sets of 12 reps
- Push-ups- 3 sets to failure
- Cable flys- 2 drop sets
Saturday- Active Recovery
- Squats- 5 sets of 12 reps
- Leg press- 5 sets of 20 reps
- Walking lunges- 3 sets of 50 steps
- Stiff-legged deadlifts- 5 sets of 8 reps
- Lying leg curls- 5 sets of 10 reps
- Calf raises- 3 sets to failure
Talking about his cardio sessions, Obi performs a mixture of steady-state cardio and HIIT. This approach keeps his cardio sessions away from being monotonous.
To ensure that Obi gains the most out of his training sessions, he keeps an active recovery day in his weekly workout split. It provides his body with an adequate rest period that it requires for growth.
Obi Vincent’s Diet Plan
Now that you know about Obi’s workout routine, it’s time for you to get an idea about how he feeds his body. With many years of experience in training and nutrition, Obi is pretty aware of what works for his body.
Obi Vincent’s diet plan has a high proportion of proteins, a moderate proportion of carbs, and a low proportion of fats.
When his body is in optimum condition, he relies on carb cycling.
To recover well from his intense training sessions, Obi has to feed his body adequately. To serve that purpose Obi Vincent eats around 5-6 balanced meals in a day.
Obi Vincent’s meal plan has plenty of whole food items. Given below is his meal plan.
Meal 1- Breakfast
- Ground beef
Meal 2- Snack
- Protein shake
Meal 3- Lunch
Meal 4- Dinner
Meal 5- Snack
When Obi is in the off-season he doesn’t prefer to go below 10% body fat. He claims that doing so may have adverse impacts on his body.
You may find it hard to believe but at times Obi likes to have a cheat meal. When asked about his diet, he went on saying
‘My diet is all about keeping it simple whilst also enjoying the odd “dirty food” now and again.’
Obi Vincent’s Supplements
Obi Vincent is a fitness freak and always ensures that his nutrition plan doesn’t lack any essential nutrients. To counter that, he incorporates certain supplements into it.
Obi Vincent’s supplements stack includes the following:-
- Whey protein
- Amino acids
- Omega 3
- Apple cider vinegar
The above-mentioned supplements aid in promoting strength and endurance gains, muscle recovery, and power output. Some of them also keep the body in an anabolic state.
If you too are inspired by Obi Vincent’s fitness journey, it’s time for you to get started. Understand the requirements of your physique and be clear about your training goals.
You can consider Obi Vincent’s workout routine and diet plan as a reference point to structure your training regime and nutrition plan. Being consistent with them will surely help you in transforming your physique to its best version.