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Evan Centopani Workout Routine

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Evan Centopani's Workout Routine and Diet

What does Evan Centopani’s workout routine look like? 

Evan Centopani is an IFBB professional bodybuilder. Centopani is a successful athlete who has won numerous IFBB shows. His physique has allowed him to win some of the prestigious shows in the United States. Growing up, he suffered from a lot of weight issues that dominated his childhood. 

Centopani became obsesses with building muscles when he was 15 years old.

He started to become interested in working out, and he began to focus more on nutrition. This would allow him to build the body that he always wanted. In 2007, he took his Pro Card, and he started a professional career full of hard training and victories. 

Within this article, we’ll discuss Evan Centopani’s workout routine, diet, and supplements: 


Current Stats

  • Height: 180 cm – 5’11” 
  • Weight: 115.7 – 120.2 – 255 – 265 pounds 
  • Age: 38 years old 
  • Birthday: 7th of April, 1982 
  • Accolades: Flex Pro Winner, 2011


Workout Principles

During high school, his friends were always telling him he would be a good football player. He never attended training to find out, but he was always in the gym during his school years. He became obsessed with building muscles and becoming stronger in the process. 

Centopani spent more and more time in the gym, and he began learning techniques from nutrition books. He developed a meal plan, and he started to follow a strict diet. 


Evan Centopani Workout Routine 

Evan Centopani usually trains with heavyweights with a lot of supersets to work his body to its limits.

Centopani uses cables, machines, and free weights. His favorite exercises include the cable cross-over, incline barbell bench, and the machine press. When he does these exercises, he likes to start by doing lighter reps and then adding weight. 

Here is Evan Centopani’s workout routine: 


Monday: Shoulders and triceps

On Monday, he does shoulders and triceps by doing 5 different exercises.

Here is Evan Centopani’s shoulders and triceps routine: 

1. Barbell shoulder press (1 set, 15 reps)

2. Dumbbell side laterals (2 sets, 10-15 reps)

3. Reverse pec fly (2 sets, 10-15 reps) 

4. Rope extensions (2 sets, 10-15 reps) 

5. Wide grip cable pushdowns (2 sets, 8-10 reps)


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Tuesday: Quads

On Tuesday, he does a quads routine by doing 3 different exercises.

Here is Evan Centopani’s quads routine: 

1. Barbell squat (2 sets, 10-15 reps)

2. Leg press (2 sets, 10-15 reps)

3. Walking dumbbell lunges (2 sets, 16-20 reps)


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Thursday: Back

On Thursday, Centopani does a back routine by doing 4 exercises with an average of 10 reps.

Here is Evan Centopani’s back routine: 

1. Narrow grip cable rows (3 sets, 10-15 reps) 

2. Bent over barbell rows (2 sets, 8-12 reps) 

3. Cable pullovers (3 sets, 15-20 reps) 

4. Dumbbell rows (1 set, 15 reps) 


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Friday: Chest, Biceps, and Abs

On Friday, he does a chest, biceps, and abs routine by doing 6 exercises.

Here is Evan Centopani’s chest, biceps, and abs routine: 

1. Flat barbell bench press (2 sets, 10-15 reps)

2. Incline barbell press (3 sets, 8-10 reps)

3. Incline dumbbell press (3 sets, 8-10 reps)

4. Cable crossover flyes (2 sets, 10-12 reps) 

5. Dumbbell preacher curls (2 sets, 8-12 reps) 

6. Barbell curls (2 sets, 8-12 reps) 


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Saturday: Hams and Calves

On Saturday, Centopani hits hams and calves by doing 6 exercises.

Here is Evan Centopani’s hams and calves routine: 

1. Standing single leg curl: (2 sets, 8-20 reps)

2. Glute ham raises (2 sets, 10-14 reps)

3. High rep deadlifts (2 sets, 10-24 reps 

4. Standing single-leg bodyweight calf raises (6-8 reps)

5. Seated calf raises (3 sets, 15-20 reps) 

6. Standing calf raises (3 sets, 10-15 reps)


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Sunday: Rest 

On Sunday, Evan Centopani rests. 


Evan Centopani Diet

Evan Centopani follows an extremely healthy diet that includes fruits, vegetables, and lean meat. Centopani chooses to prepare his meals one day in advance.

In the off-season, he loves to try new meal options. He cooks meals such as roasted chicken with garlic rapini and rosemary boiled potatoes. When he prepares for the competition, he gets more strict about his diet and adds lean meats. He loves to eat a large number of eggs for breakfast, and after that, he eats lots of chicken. 

Here is Evan Centopani’s diet: 


1. Breakfast

  • Eggs 


2. Snack 


3. Lunch 

  • Chicken 
  • Nuts 


4. Dinner 

  • Steak 
  • Broccoli 
  • Olive Oil 


5. Snack 



Evan Centopani uses the following supplements to help fuel his gains: 



Evan Centopani’s story shows how bodybuilding can be a way to fight through personal weight problems. He has told in interviews about his diet and workout routine.

When he was younger, he wanted to have big muscles and boost his body strength. When he started to follow a workout routine, he got proper knowledge about nutrition and training techniques.

Today he knows how to treat his body parts to get the best possible result. Centopani has worked hard to be where he is today. He has found success at the most popular shows on earth. Don’t forget to share this article if you’re an Evan Centopani fan. 

What do you think about Evan Centopani’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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