Flex Wheeler Workout Routine and Diet Plan

Who is Flex Wheeler?

The American IFBB pro bodybuilder Kenneth “Flex” Wheeler (born August 23, 1965) is a competitor of the sport. A record four times winner of the Arnold Classic, he was described by Arnold Schwarzenegger as one of his finest bodybuilders. Wheeler was reportedly the best physique contestant Ronnie Coleman had faced. Originally from Fresno, California, Wheeler attended Fresno State. Poverty was a part of his upbringing. Children who were abused and who had suicidal tendencies were Wheeler’s victims. Dyslexia caused him problems in school, but he excelled in sports. Taking up martial arts as a teenager, Wheeler later discovered weight training and began bodybuilding. It is documented that he views himself first and foremost as a martial artist. Wheeler is known for his flexibility, which includes the ability to do a split, which led to his nickname.

Flex Wheeler Workout Routine


Keep your body hydrated by drinking water before you begin your workout routine or exercise routine. It is also important to warm up before exercising and cool down by stretching your muscles. You will be able to exercise without getting injured.


Chest Workout


The barbell bench is the first thing Flex uses to exercise his chest. As much as he can, he performs sets and repetitions in every exercise. The following exercises will help you build Flex’s chest.


5 sets & 10-12 reps — Incline barbell bench

5 sets & 10-15 reps — Flat machine press

5 sets & 8-12 reps — Flat dumbbell bench press

5 sets & 10-15 reps — Hammer strength press

5 sets & 15-20 reps — Incline dumbbell fly


Back Workout


Flex trains every muscle in his back, from the upper back to the middle back, to achieve a massive physique. The set of Flex’s Back Workouts is designed to help you build strong muscles.


5 sets & 10 reps — Assisted pull up machine

5 sets & 10-15 reps — T-bar row

5 sets & 8-12 reps — Close grip seated cable row

5 sets & 8-12 reps — Close grip lat pulldown

5 sets & 8-12 reps — Barbell deadlift


Arm Workout


In the following Arm exercises, there is a biceps and triceps exercise for building your arms. It is amazing how those little movements can have such a big impact on your body.


4 sets & 10-15 reps — Triceps pushdown machine

4 sets & 10-15 reps — Single-arm machine preacher curl

4 sets & 10-15 reps — Single-arm triceps extension with rope

4 sets & 10-15 reps — Machine preacher curl

4 sets & 10-15 reps — Dumbbell alternating curl


Shoulder Workout


When you want a strong shoulder muscle, you must disturb all your shoulder muscles and work them in various ways, and this is what Flex Wheeler’s shoulder workout looks like.


5 sets & 10-15 reps — Dumbbell rear delt fly

5 sets & 8-12 reps — Barbell upright row

5 sets & 10-15 reps — Incline dumbbell front raise

5 sets & 8-12 reps — Smith machine overhead press

5 sets & 15-20 reps — Reverse pec deck

5 sets & 12-15 reps — Machine shrug


Leg Workout


It includes exercises such as the Leg Press, Leg Workout, and many other exercises, and as a result, the number of reps of each exercise is higher than most.


4 sets & 15-20 reps — Single leg extension

4 sets & 15-20 reps — Leg press

4 sets & 15-20 reps — Hack squat

4 sets & 15-20 reps — Lying hamstring curl

4 sets & 15-20 reps — Leg extension

4 sets & 20 reps — Seated calf raise

4 sets & 20 reps — Donkey calf raise


You need a lot of work to develop bodybuilding like Flex. His diet plan, his exercise routine, and his daily routine all inspire and motivate us.


Flex Wheeler Diet and Nutrition


All of our body health depends on which type of diet we choose for ourselves, such as paying attention to the calories in the diet and many other factors like what should we eat? You should be aware that gaining muscle is more about what you eat and sleep than anything else. I would like to share with you Flex Wheeler’s diet.


Flex believes that understanding your body is key to becoming a successful bodybuilder. All macronutrients, such as protein, carbohydrates, and fat, are discovered by him. There is no question as to what should be eaten, how much should be eaten. Wheeler’s kidney problems require him to eat a reasonably healthy diet most of the time.


During an interview for Muscle & Fitness, Flex’s trainee, Stan Efferding, claimed that he increased his calories, eats more often, and trains more before competitions. Six meals a day with six to eight ounces of meat and one serving of carbohydrates made up his pre-contest diet.


The above diet plan shows what Flex eats in a single day to maintain his best shape, as you can see Flex consumes nearly 6 meals a day. To build massive muscle mass, he says you should lift heavy weights and consume more calories than you normally would. Besides supplements, he also takes exercise. While exercise plays an important role in bodybuilding, nutrition and diet also play a huge role in appearance. Flex Wheeler’s exercise routine is shown below.


As part of Flex’s routine, he eats the following On Season Meal Plan.




1.5 cups egg whites

2 whole eggs

1 cup oatmeal

1 tbsp peanut butter



6 ounces grilled chicken breast





6 ounces ground turkey

1 cup white rice





2 scoops of whey protein

1 banana

1 tbsp peanut butter




6 ounces steak

1 cup brown rice





6 ounces grilled chicken breast

1 cup sweet potato



Off-Season Diet:


Meal 1


1 cup of oatmeal

2.5 cups of egg whites


Meal 2


12 oz chicken breast

Steamed vegetables with 1 cup of brown rice


Meal 3


12 oz beef tenderloin

Medium-sized sweet potato


Meal 4


Same as meal 3


Meal 5


A cup of brown rice

12 oz white chicken breast


Meal 6


Steamed Broccoli

12 oz halibut or tilapia


Meal 7


Same as Meal 6



Post a Comment