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William Bonac Workout Routine

Hanna Walther Author Profile



William Bonac's Workout Routine and Diet

What does William Bonac’s workout routine look like?

William Bonac is an IFBB professional bodybuilder and sponsored athlete with an absolutely massive physique, well developed arms, and near-perfect chest, all thanks to his incredible dedication to the sport.

He’s often compared to American bodybuilder Kai Greene for his calm demeanor, commitment to proper nutrition, and long arms and legs.

This post goes into great detail about Bonac’s workout routine, diet plan, and commitment to the sport. One glance at the Bonac workout and diet plan, and you’ll understand why he looks the way he does.

Although we’ve done thorough research on William’s diet and exercise regime, this article is not his exact workout routine.

It provides a general idea of what he does when training for a competition, based on interviews, his own commentary, and information from trainers. 


Current Stats 

  • Height:‎ 5’7″
  • Weight: 229 pounds
  • Age: 39 years old
  • Birthday: May 18, 1982
  • Accolades: 2015 IFBB Nordic Pro champion, 2015 IFBB Dayana Cadeau Pro champion, 2016 IFBB Mr. Olympia 5th place


Workout Principles

William Bonac is originally from Ghana and he started doing free weight exercises at the age of 13 to manage his stress.

In his entire routine, William Bonac focuses on lifting as heavy as possible without injuring himself. He will only lift what proper form allows. He defines excellence as proper form and sheer strength.


William Bonac’s Workout Routine

As one of the most admired professional bodybuilders in the IFBB, William Bonac has perfected his entire routine in the decades he’s been competing.

He trains hard in the gym five days a week, maxing out his effort every time, and coming back for more day in and day out.

If you’re ready for the William Bonac workout routine, let’s get into it.


Monday – Chest


Push-ups (3 sets, 25 reps)

William Bonac’s Chest routine:

  1. Barbell Bench Press (4 sets, 12 reps)
  2. Inclined Dumbell (4 sets, 12 reps)
  3. Machine Chest Press (4 sets, 10 reps)
  4. Cable Flys (3 sets, 15 reps)
  5. Kick-backs (3 sets, 12 reps)
  6. Reverse Triceps Extensions (3 sets, 12 reps)
  7. Rope Push-Downs (3 sets, 12 reps)
  8. Dips (3 sets, 15 reps)

This chest workout has given William Bonac some of the best pecs the sport has seen in decades.


Tuesday – Back & Triceps

  1. T-Bar Row (5 sets, 8-12 reps)
  2. Uni-Lateral Row Machine (5 sets, 8-12 reps)
  3. Close Grip Seated Cable Row (5 sets, 8-12 reps)
  4. Middle Back Row (5 sets, 8-12 reps)
  5. Barbell Row (5 sets, 8-12 reps)
  6. Lower Lat Row (5 sets, 8-12 reps)

William Bonac performs back and triceps Tuesday so he can hit his arms again later in the week while preventing any strain or soreness.


Wednesday – Shoulders

Here is William Bonac’s shoulder routine:

  1. Lateral Raise on Machine (5 sets, 10-15 reps)
  2. Dumbbell Upright Row (5 sets, 10-15 reps)
  3. Cable Lateral Raise (5 sets, 10-15 reps)
  4. Cable Front Raise with Rope (5 sets, 10-15 reps)
  5. Shoulder Press Machine (5 sets, 10-15 reps)
  6. Smith Machine Upright Row (5 sets, 10-15 reps)
  7. Reverse Pec Deck (5 sets, 10-15 reps)

Much of William Bonac’s shoulder workout can be done with free weights, which is convenient for those who prefer to work out at home.


Thursday – Legs

Here is William Bonac’s leg routine:

  1. Single-Leg Extension (5 sets, 10-15 reps)
  2. Walking Plate Lunge (5 sets, 10-15 reps per leg)
  3. Hack Squat (5 sets, 8-12 reps)
  4. Leg Press (5 sets, 8-12 reps)
  5. Seated Leg Extension (5 sets, 10-15 reps)
  6. Seated Leg Curl (5 sets, 10-15 reps)
  7. Lying Hamstrings Curl (5 sets, 10-15 reps)
  8. Seated Calf Raise (5 sets, 15-20 reps)

Not only is this leg workout a total burner, but it’s also the regimen that has provided William Bonac with his most proud feature – his quads.


Friday – Arms

Here is William Bonac’s arm routine:

  1. Dumbbell Concentration Curl (5 sets, 8-12 reps)
  2. EZ Bar Skull Crusher (5 sets, 8-12 reps)
  3. Alternating Dumbbell Curl (5 sets, 8-12 reps)
  4. Triceps Rope Push Down (5 sets, 8-12 reps)
  5. Seated Machine Preacher Curl (5 sets, 10-15 reps)

William Bonac’s arm workout gives him massive arms that he needs to stand out in a professional competition circuit.


Saturday & Sunday- Light cardio and rest

William Bonac dedicates Saturday and Sunday to resting, meal prepping, and occasionally doing some light cardio.

He spends any rest day focusing on recovery and prepping his pre training meals for the week.


William Bonac’s Diet 

William Bonac’s diet plan is no joke, but it explains how he looks the way he does. Bonac is extremely strict and dedicated when it comes to nutrition.

His diet plan allows for 6 meals each day, where he prioritizes protein, vegetables, and clean carbs.

Ask any fitness enthusiast or professional bodybuilder and they will confirm – Bonac’s diet plan has helped him succeed in the sport more than his mental strength or physical fitness could.

Here is William Bonac’s diet:


1. Breakfast 

2. Morning Snack

  • Chicken breast
  • White rice
  • Potatoes

3. Lunch 

4. Mid-day Snack

  • Steak
  • White rice
  • Green beans

5. Dinner 

  • Grilled salmon
  • Brown rice
  • Steamed veggies (broccoli, green beans)

6. Evening Snack

  • Chicken breast
  • White rice
  • Potatoes



William Bonac enlists the support of several supplements to help keep his strength and energy up in the gym.



Now you know the secret to the William Bonac workout routine — a near-perfect diet, strict workout schedule, meal prep, and mental strength.

It may seem impossible to commit to a lifestyle the way this massive man has, but we can all take notes and find inspiration from the way he’s dedicated to being the best he can be.

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

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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