Larry Wheels Workout Routine and Diet Plan

Born on 3 December 1994, in The Bronx, New York City, Larry Wheels Williams is a powerlifter representing the American team, a social media influencer, and a personal trainer who is born under the sign of Sagittarius. He spent his childhood in the tough neighborhood of The Bronx and was determined to be powerful and stronger so that he could fight away the gangsters he would meet.

LARRY Wheels

Because of his bad financial situation, Larry had no other option but to perform the simple exercise in his small room instead of going to a gym. However, after he got a job, he saved money for the gym and realized his potential. His focus shifted from being bigger to challenge his own self and break his own record. He thus became a professional powerlifter in a matter of months. By 2017, Larry Wheels was already the world record holder in the 242-pound division, taking a role in tournaments established by the World Raw Powerlifting Federation (WPF). Although previously popular and well recognized, he obtained new fans in 2018, when he confessed to practicing steroids in the past – rather than judging him, people appreciated his confidence and straightforward stance.

But what makes Larry Wheels the way he is now? His intense dedication and passion or what he does. In this article, we have compiled everything that Larry Wheels does in his day to achieve such great success in his life. Read on to know about the diet plan, workout routine, and general lifestyle of Larry Wheels.

Larry Wheels Statistics

  • Birth Year: 1994
  • Birth Date: December 3rd
  • Height:  6ft 1 in (186cm)
  • Weight: 255 lbs (115kgs)
  • Stats: 44-34-38
  • Biceps: 18 in

Larry Wheels Awards and Achievements

  • Raw 2,275 lbs total (810 lbs squat, 610 lbs bench press, 855 lbs deadlift) at 275 lbs of body weight

Larry Wheels Workout Routine

Larry wasn’t so enchanted with bodybuilding as he first imagined and rather found working on his strength was even more rewarding than expected. The powerlifting that he did became the obvious choice for him to increase his strength. This sport includes players fighting in three exercises – bench press, deadlift, and squat. Each participant has three tries to lift a specific weight – who lifts the greatest, wins.

Having no friends, father, or any sort of personal trainer, Larry Wheels earned every single thing on his own and even started to create his own training program which he later termed The Training Wheels Program. His genetics were on his side as he could improve with each passing day. He also came across a powerlifting competition right at the beginning of his carer in New York and so he gave it a go. Without any prior experience, Larry excelled in it and since then he never looked back.

LARRY Wheels

Since then one show after another, he became one of the brightest stars in the entire history of sports and by 2017, he was one of the most powerful and popular powerlifters with two world record, with the most prominent being the 2,275lb (1031kg) total in all three exercises, since when nobody has come even near to entering this estimate. Larry was a champion since the beginning and kept on with this spirit.

Humble Beginnings in Weightlifting

Larry Wheels came from a very humble background and as he had no money, he struggled as much to become stronger. Hw would continue to do workouts sat his tiny room which includes sit-ups, push-ups, and pull-ups.   His arms wrestled with anyone and everyone who would agree so that he could be stronger and bigger.

Because he was so motivated at all times, Larry Wheels’ mother built him his own weight set which he used to work out. It consisted of two blocks of concrete and a broomstick. It wasn’t glam but it really helped him achieve his target goals. He became bigger and stringer just using this makeshift weight set. But besides this, he did not have any knowledge of correct weight training and this made his physical progress very slow. He recalls; “Because cinder blocks were so heavy, I’d have to swing the weight up. It wasn’t pretty, but I did manage to do three sets of curls and military presses.” 

LARRY Wheels

Further Progress in the Gym

Coming into his late teens, Larry started to work for his muscles even more and joined a gym. He got himself a job just so he could pay for his gym membership. This is how he was able to progress in his strength. Eventually, step by step, he could achieve whatever he wanted as he began working at his job and pay for his gym membership.

LARRY Wheels

After he initiated going to the gym, Larry’s progress was quite noticeable. He became more strong and he began to look bigger and better. He became more confident in himself. After just half a year of lifting heavyweight, Larry lost all his interest in bodybuilding and decide that he would train for strength in the place of gymming. He had no father or coach who would help him lead through his and thus he became a self-trained athlete as he tailored his own strength plan for himself.

Turning to Powerlifting Competitions

After he pushed himself for months and trained for strength, he decided that he would become a competitive powerlifter. He found out that there was a competition going on and immediately attended it. He has ever been more confident and has not looked back ever since.

LARRY Wheels

Larry Wheels Workout Schedule

Larry Wheels was very much fascinated with training and he likes to add a variety of schedules to his lifting routines. He decided to go with a traditional powerlifting training program while there are times when he goes with a typical hypertrophy bodybuilding training schedule for himself. He also posts a lot about his workout schedule on his social media platforms like Youtube and other accounts. He also trains for arm wrestling which is his interest. He has also tried his best at making a curl world record for himself and this section of Larry Wheels workout routine will give you a chance into it.

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Shoulders
  • Thursday: Legs
  • Friday: Arms
  • Saturday: Rest
  • Sunday: Rest

  LARRY Wheels

Larry Wheels Powerlifting Workout Routine

Before he begins with this routine, Larry Wheels would first begin with a warmup so that his muscles and joints could be ready. He will do basic exercises like hip circles and leg swings that will get his heart pumping and his blood flowing. This also prevents injuries from occurring.

LARRY Wheels

His workout is focused on increasing his strength and so his training is totally based on the lower number of reps while focusing on lifting to his maximum potential as possible. Here is how he trains throughout the week:


  • Hip Circle: 2 warm-up sets of 20 seconds per leg
  • Leg Swing: 2 warm-up sets of 20 seconds per leg
  • Deadlift: Warm up to 80% 1RM, 5 working sets of 5 reps
  • Bent-Over Barbell Row: 3 sets of 10 reps with 65% 1RM
  • Bench Press: Warm up to 75% 1RM, 5 working sets of 5 reps
  • Floor Press: 5 sets of 3 reps with 85% 1RM
  • Cable Push-Down: 8 sets of 10 reps


  • Hip Circle: 2 warm-up sets of 20 seconds per leg
  • Leg Swing: 2 warm-up sets of 20 seconds per leg
  • Squat: Warm up to 90% 1RM, 4 working sets of 3 reps
  • Leg Press: 5 sets of 8 reps with 70% 1RM


  • Hip Circle: 2 warm-up sets (20 seconds per leg)
  • Leg Swing: 2 warm-up sets (20 seconds per leg)
  • Squat: Warm up to 90% 1RM, 4 working sets of 3 reps
  • Bench Press: Warm up to 75% 1RM, 5 working sets of 5 reps
  • Floor Press:  4 sets of 3 reps with 85% 1RM
  • Cable Push-Down: 8 sets of 10 reps

When Larry Wheels first started training for his workouts, he would think that the more he trained the better it is. So he would train 6 to 7 times a week. However, he changed his approach now and schedules his workout quite nicely.  While this worked for Larry originally, he eventually ended up growing in his strength. He replied; “At a certain point, I couldn’t make any more gains, I couldn’t get heavier than 190-lbs.”

LARRY Wheels

It was only after he stopped working at his frame for so long period of time that he saw some changes again. So now, to this date, Larry Wheels train just three times per week. It has been the most optimal frequency as it gives him chance to fully receiver quite nicely between his exhausting schedules and training sessions.

Steroid Use

The use of steroids to accelerate performance in sports has always been a hot topic among people/ Larry Wheels is one of the athletes who has come upfront with this and has confessed about steroid use. He stopped using these substances while he performed in the matches but most of them doubted it about him. As per his confession, he was a bit insecure about the way his physical body looked like his frame and structure. The only thing which would help him be good at stuff is the bigger frame.

He started using Trenbolone, Dianabol, and Superdrol within one cycle. Nevertheless, he stated the knowledge was repulsive: ‘I felt miserable; my stomach felt like a living rat was eating away at my intestines.’, he remembers. His ideal cycle was a mix of Testosterone and Anadrol, from which he had no adverse side effects at any time of usage. With this declaration, Larry set a pattern for other professionals, in terms of being clear about their steroid application.

LARRY Wheels

That was all about the workout routine of Larry Wheels which he does. In the next few sections, we will learn more about the workout tips that he has to give out to his fans and following and the nutrition and supplement that he gives out to them for better performance.

Larry Wheels Workout Tips

Larry Wheels also estimates the subsequent details while doing his workout routine:-

  • Larry makes sure to properly warm up the muscle before exposing them to a lot of stress that comes with training super heavy.
  • He prefers behind-the-neck shoulder presses to train his anterior delts but at the same time, he advises keeping the upper body stable by contracting glutes, abdominals, and back muscles while performing that movement.
  • He performs his leg workouts in the rep range of 5-8 reps. It enables him to get stronger and generates more power.
  • To make his arm workouts more intense, Larry makes use of drop sets and supersets.
  • If you want to switch from one workout to another, make sure you do not take a break and shift effortlessly. It is a great way to have a time-efficient workout and add cardio to your routine. Make sure you are doing different exercises that will focus on different muscle groups each time. This will help you with feeling too fatigued too.
  • Breaks between a set or exercise must be perfect, which means, it shouldn’t either be too little or too much. So all you need to do is watch the watch. Taking breaks and the kind of breaks depending on what workout you are doing. The right kind of break would be anywhere between 1 to 5 minutes.
  • Having a friend or a family member to work out with is a great way to not only have fun and spend quality time but also hold you responsible when working out. Having fun is directly proportional to wanting to work out even more.
  • Larry Wheels prefers to switch up his workout routines regularly. This helps him in avoiding the occurrence of plateaus. Switching up his workout routines also helps his body to get the stimulus it needs for strength and muscle gains.

Larry Wheels Diet Plan

Larry Wheels’ diet is based on a very high-calorie intake because of all the energy he gives in! He consumes about 5000 calories to maintain his body weight with about 400 grams of the fart in it. His staple for bulking and building muscles is beef, rice, and avocados! He also takes some dietary supplements which ensures that he has been fully nourished without being too constipated. His supplements include digestion aid, medicine for blood pressure, and the one for inflammation and digestion. This supplement also makes sure that the kind of diet that he has won’t risk it all!

In a day, Larry Wheels intakes around 952.1g carbs, 308,7g fat, and 444g protein. Larry Wheels even gulped down 1,100kcal in just one sitting! However, he does warn his fans and friend not to try this diet at all. For the average person who probably does some workout, it is suggested to eat only half of the calories that he eats every day. He also admits that he has a sore butt from all the trips to toilets that he has to do after every single meal.

LARRY Wheels

But when it is time for him to cut his calories for any show, he reduces his calorie intake and would just consume 1000- 1500 calories less. He would eat around 4400 calories and only 90 grams of fat. His staple for cutting is chicken, fish, rice, and sweet potatoes.  Right now, Larry Wheels exercises six days a week—three days centered on powerlifting movements, and three on isolation work, performing reps to defeat for his bodybuilding cut. Protein shakes sit there at his stomach, so his calories and protein enter his body and system the old-fashioned method: from food.

He eats a meal that consists of chicken and rice at least 6 times a day. He might add barbeque sauce just o spice things up when he is feeling like it. A couple of times he also has steak and sweet potato but he tries to avoid red meat too much. On the other hand, the chicken comes to him handy and in bulk. Regularly, he likes to have fish oil, pre-workout, and MHP’s BCAA XL Energy, which he incorporates into a five-gallon jug of water and drinks throughout the day.

LARRY Wheels

His minimalist diet guides him to regularly clean eating, but he’s cool with dirtying things up a little, too, once in a while so that his body has something to feast on. To stockpile the fats and carbs required for burning, he extends with peanut butter and jelly sandwiches and the occasional Pop-Tart that he really enjoys. Larry Wheels has a very consistent diet plan throughout the day. Here are some of the things that he eats throughout the day, aka, his sample meal plan:

Breakfast(1)-meal #1

  1. 6x whole egg omelet (6g carbs, 30g fat, 36g protein)
  2. 4x bowls worth of oatmeal(102.4g carbs, 9.9g fat, 19.9g protein)
  3. 1/2x bottle of fruit juice(35.1g carbs, 0g fat, 0g protein)
  4. 30g of honey(24.7g carbs, 0g fat, 0g protein)
  5. pinch of salt

Protein shake-snack #1

  1. 10 oz water
  2. 3x scoops ON Whey Protein, Vanilla Ice Cream flavor(9g carbs, 3g fat, 72g protein)

Breakfast(2)-meal #2

  1. 1/2x(half a bag) Cookie Crisp cereals(187g carbs, 8.5g fat, 8.5g protein)
  2. 200ml Full fat milk( 9.6g carbs, 7g fat, 6.8g protein)
  3. 2x scoops ON Whey Protein, Vanilla Ice Cream flavor(6g carbs, 2g fat, 48g protein)
  4. 0.5L Ice Cream, Larry doesn’t say which flavor, so I used vanilla(71g carbs, 33.5g fat, 10.7g protein)

Lunch-meal #3

  1. 1x Grilled chicken burger (34.9g Carbs, 26.3g Fat, 34.6g Protein)
  2. 1x order of fried potato wedges(36g carbs, 5g fat, 0.7g protein)

Lunch(2)-meal #4

  1. 1x small meat lovers pizza(139g carbs, 79g fat, 85g protein)
  2. 2x mini apple pie(84.4g carbs, 25g fat, 5.8g protein)
  3. 2x scoops ON Vanilla Ice Cream Whey Protein(6g carbs, 2g fat, 48g protein)

Dinner(1) – meal #5

  1. Lasagna(35g carbs, 12g fat, 16g protein)
  2. 1x medium Greek yogurt with Granola topping(25g carbs, 25g fat, 13g protein)
  3. 1x cup peach ice tea(12g carbs, 0g fat, 0g protein)

Dinner(2) – meal #6

3x Peanut butter&jelly sandwich(129g carbs, 40.5 g fat, 39g protein)

That was all about his meal plan. However here are some things that Larry Wheels takes along with his diet that help him achieve better results and complete his nutrition intake. Take a look at the supplement that he adds to his diet.

Larry Wheels Supplements and Nutrition

A way that Larry Wheels uses to boost his nutrition and energy is by adding some dietary and nutritional supplements to his diet. By his own confession, adding these supplements are the reason for him to reach the place where he is now. Some of Larry’s popular supplements incorporate  BCAAs (branched-chain amino acids), post and pre-workout, and muscle and mass gainers.

LARRY Wheels

Besides, he uses whey protein throughout the day. He is also the representative of PR Lifestyle—a brand that retails bodybuilding accessories, clothing, and supplements. One of the most important things that he uses is the pump elevating citrulline and the lactic acid killing beta-alanine.

Here is a list of things that Larry Wheels likes to use for his workouts:

  • fish oil
  • pre-workout
  • MHP’s BCAA XL Energy
  • Whey Protein

There are some more qualities and advantages that make the ball to be in Larry Wheels’s court and that is the other outer and inner influences that Larry Wheels has in his life. Raed on to know more about Larry Wheels’ idols and influences.

Larry Wheels Idols and Influences

Although many people inspired Larry Wheels he has to be his own great influence. It was his determination and willpower that allowed him to push through the problems that he faced in his lifetime and eventually became one of the biggest names in the sports industry that he is a part of.

Here are some of the influences and help that he took. His tricks include focusing on his body, nutrition, mind, and soul which helped him achieve greater heights. Take a look!


Larry Wheels has a very structured plan filled in for him which he follows quite diligently. He really likes to focus on his strength and would work on being stronger and better than before every single day. For him, the biggest thing is to lift as much as he can and feel better about himself. Here’s something he has to say about his health plan too:

This year I hit a 900lb deadlift, a 650lb bench, 440lb overhead squat and an 850lb squat. So, my strength is definitely at an all-time high. I attribute that to careful programing and keeping the frequency low. I only deadlift twice a month, I squat once a week and I bench once a week. By including triples (3×3 reps) and sets of five reps all the way up to my bodybuilding shows, it actually creates a linear progression even when I’m dropping carbs. This means I’m always getting stronger. For cardio during the off-seasons for both sports I do lots of AMRAPS and sets of 20 reps so my heart rate is very high. I only do cardio such as walking or doing the elliptical when I’m about 2-3 weeks out from my show. My advice to people who want to get into the powerlifting game is that YouTube can be a great teacher. It’s how I learned when I didn’t have a coach, it taught me the proper technique I needed.

    LARRY Wheels


The diet plan that Larry Wheels is not something out of the character but is straightforward. there are some meals that he keeps staple during his bulking and cutting phase. Other times, he does not like to eat too fancy like other athletes. He has been quite a simpleton from the beginning and keeps it that way. He loves to eat foods that will give him some energy and would make him very strong and healthy for his practice.

My diet is mostly ground beef, white rice and carrots. I keep it very simple. Right now it is what my coach recommends because when you’re eating the same foods day in and day out, you get better at digesting them and you can handle more of them. During the off-seasons for bodybuilding and powerlifting you have to force feed yourself so it’s important to have food that is healthy, high in protein and carbs and is easy to digest. My supplements haven’t changed, I stick to MHP’s pre-workout, intra-workout and a post-workout. And that stays the same for both sports because these products comprehensively cover all my needs.


Some things would give Larry Wheels a lot of confidence like going o the gym and feel stronger in his own skin. He is very confident when it comes to being in the gym and working on his weaknesses. He follows all his plans diligently and even makes a few himself which makes him so much better and efficient than himself. He tries to make sure that he is getting 100 percent out of himself own self not just as an athlete but as a person too which makes him superior to his competitors. In his words:

There are certain things that give me a confidence boost when I step into the gym or on the powerlifting platform. I write a check list. Am I getting eight hours sleep a night? Am I eating enough? Am I following the program? If I can tick all these things off I know I shouldn’t hit a wall or plateau. Ever since I’ve had this check list, I’ve had a linear progression with my strength and muscle gains and have stayed injury-free. When I started working with an experienced powerlifting coach to teach me how to do these lifts correctly and safely that has made my healing so much faster. On top of that, I have a physical therapist to work with on a regular basis to diagnose any problems and to make sure my body is moving as optimally as possible. It’s an investment and helps me stay competitive. They’ll see things in you that you can’t. Working with professionals has helped me stay injury-free and be at my best.

    LARRY Wheels


He has made his mind stronger than ever because he feels that it is his responsibility to live up to his potential. He has a gift of being strong mentally which he does not want to go into dumps and he works hard for it. He doe into wants to waste his talent and put it into the right place that would maximize his potential and powers. He has built up his own career from the scratch and would like to motivate his fans and people who follow him to get up and set their minds free too. In his own words, he says,

I feel like I owe it to the lifting community to live up to my potential. I realize I have a gift and it just wouldn’t feel right to let it go to waste. When I first started powerlifting I had my coach tell me I was talented and at first it was hard to believe as I’d just stepped onto the scene. As of this year I realized that to hit my maximum potential I had to do both powerlifting and bodybuilding. This helped me get my physique into the best shape it can be in and I’m now aiming for a world record in powerlifting and to get my pro card in bodybuilding. I’m doing this because I know it’s within my reach and it feels like it would be a waste not to pursue these achievements. I’m the guy who can be successful at both and show people that you don’t have to be one or the other. You can be successful on multiple paths.

LARRY Wheels

What to Learn From Larry Wheels

Larry Wheels grew up in extremely difficult kinds of circumstances but it helped him form the personality which he has today. When he was a child, he faced a lot of fo poverty and other difficult circumstances like hunger, the danger of his life, and his neighborhood which was filled with gang members. His only wish was to be bigger and stronger so that nobody would put him down and would take advantage of his own weakness.

LARRY Wheels

After battling for years with the negatives and shortcomings of his life, he finally decides to accomplish the goals that would make him a bit better person. He became a very successful powerlifter who continues to set up world record and win every battle that he has [performed. His incredible story is not just motivating but also very stimulating. He gives one powerful lesson in his life that if you really want something, you must keep your mind on it as the only way of achieving it.

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