Roelly Winklaar Workout Routine and Diet Plan

IFBB bodybuilder Roelly Winklaar fights in international competitions. He was born on Curacao, an island in the Netherlands. The realm of bodybuilding and fitness has always fascinated him. When he was five years old, his family shifted to the Netherlands. The first time he competed professionally was in 2009. He was a certified bodybuilder ever since he obtained the 2009 NPC Arnold Amateur Championships. In 2010, he obtained his biggest success by acquiring his first trophy as a professional at the IFBB New York Pro competition. Competed against many well-known bodybuilders, including Hidetada Yamagishi and Dennis Wolf.

Roelly Winklaar

Through various interviews, Instagram chats, and social media platforms such as YouTube, Roelly presented his diet and workout routine. After he exhibited an interest in bodybuilding, he worked vigorously to develop a lean and bulky physique. As an athlete, his bodybuilding became lethargic due to a lack of recognition of nutrition and diet at the time he started bodybuilding, but presently, he knows how to prepare a proper diet strategy for his body. 

To accomplish a great physique body, we have to put a lot of stress into our diet and workout strategy. The menu he follows and the exercise he does are very stringent. The collision he almost died in almost brought him his life in 2004. He struggled hard after recouping from the hospital to realize his dream. Gratitude to his courage and stubbornness, he succeeded. He is currently fighting in many championships such as Mr. Olympia, Arnold Classic, and various other bodybuilding events. It was an inclination during his era to have a carved body and tremendous muscles.

Roelly Winklaar

This article examines what Roelly Winklaar would eat in his diet plan to make a strong physique. We would also examine his workout routine because he works out quite strongly. Stay tuned to discover all about his routines and possibly he will unveil the secret of how he has accomplished success.

Roelly Winklaar Body Statistics

  • Birth Year: 1977
  • Birth Date: June 22
  • Height:‎ 5’6″ (167.5 cm)
  • Weight:‎ ‎285 – 295 lbs (129.3 kg – 133.8 kg)
  • Arm:24 inches
  • Thighs: 28 inches
  • Waist:‎ 35 inches
  • Calf Size: 20 inches
  • Neck Size: 19 inches

Roelly Winklaar

Roelly Winklaar Awards and Achievements



  • Mr. Olympia – 6th


  • Arnold Sports Festival – 6th
  • Arnold Classic Australia – 6th
  • Olympia Weekend – 7th
  • Arnold Classic Europe – 5th
  • EVLs Prague Pro – 6th
  • Nordic Pro – 2nd


  • Wings of Strength Chicago Pro – 1st
  • Olympia Weekend – 12th
  • Arnold Classic Europe – 5th
  • Dubai Pro – 3rd
  • EVLs Prague Pro – 4th
  • San Marino Pro – 4th
  • Nordic Pro – 1st

2013 (IFBB)

  • Arnold Classic Europe – 6th
  • Olympia Weekend – 7th
  • Wings of Strength Chicico Pro-AM Extravaganza – 1st

2012 (IFBB)

  • EZVLs Praque Pro Championships – 8th
  • British Grand Prix – 6th
  • Arnold Classic Europe – 3rd
  • Sheru Classic – 4th
  • Olympia Weekend – 12th
  • Nordic Pro – 1st
  • Dallas Europa Supershow – 4th
  • PBW Tampa Pro – 4th

2011 (IFBB)

  • New York Pro – 9th
  • FIBO Power Pro Germany – 3rd
  • Mr. Europe Grand Prix – 2nd
  • British Grand Prix – 2nd
  • Arnold Classic – 8th

2010 (IFBB)

  • Mr. Olympia – 14th
  • New York Pro – 1st
  • Australia Pro Grand Prix X – 3rd
  • Arnold Classic – 7th

2009 (NPC)

  • NPC Arnold Amateur Championships – 1st

Roelly Winklaar

Roelly Winklaar Workout Routine

If you’re continuing to do a workout or a training routine, make certain that you persist to be hydrated by swallowing water and energy drinks completely throughout the workout. Also, learn to warm up before practicing and cool down by stretching your muscles, because it will assist you to avoid damage when disciplining.

Roelly Winklaar


We must do Arm and Triceps workouts with definite concentration and resolution like Roelly Winklaar if we desire bulky Arms and Triceps. Roelly’s Arms have become a trending subject in the bodybuilding business because people state that there are no arms like Roelly’s and Lee Priest’s. And everyone admits that they are the most dependable. The Roelly Winklaar Tricep and Arms discipline is shown here.

  • 5 sets & 8-15 reps — Standing EZ bar curl
  • 5 sets & 10-15 reps — Single arm preacher curl machine
  • 5 sets & 8-12 reps — Incline dumbbell curl (reverse grip)
  • 5 sets & 8-12 reps — Seated one-arm dumbbell curl
  • 5 sets & 8-10 reps — Bodyweight triceps dip
  • 5 sets & 10-15 reps — Close grip triceps pushdown
  • 5 sets & 8-12 reps — EZ bar skull crusher
  • 5 sets & 10-15 reps — Single-arm dumbbell triceps extension


He formed a well-defined and bulky back by pulling back workouts. For his back to be the precise size and density, he concentrates on making it thick and thick adequately. Pull-ups and push-ups are the prime exercises he does during his practice. By expanding his muscles and warming them up, he can capture the most out of his workout. The subsequent illustration demonstrates how he works his back.

  • 3 sets & 8 reps — Bodyweight pull-up
  • 4 sets & 10-12 reps — Behind the neck lat pulldown
  • 4 sets & 10-12 reps — Wide-grip lat pulldown
  • 4 sets & 10-12 reps — Dumbbell row
  • 4 sets & 10-12 reps — Single arm lat pulldown
  • 4 sets & 10-12 reps — Close grip seated cable row


The shoulder press is Roelly’s first exercise in the shoulder workout. There are also some exercises such as overhead presses, front raises, and side raises. It is a very delicate part that can be harmed easily, particularly when raising heavyweights. To obtain a capped shoulder appearance, Roelly exercises his shoulder with the activities as follows.

  • 5 sets & 6-12 reps — Hammer strength shoulder press
  • 5 sets & 8-15 reps — Reverse grip barbell front raise
  • 5 sets & 8-15 reps — Dumbbell side raise
  • 5 sets & 10-15 reps — Reverse pec deck machine
  • 5 sets & 8-15 reps — Standing shrug machine
  • 5 sets & 10-15 reps — Standing cable shrug
  • 5 sets & 8-12 reps — Seated military press

Roelly Winklaar


Roelly starts his chest workout with a dumbbell press on an incline, which can support warming up and strengthening his chest. The barbell is helpful, but it can seldom direct to irregularities in chest strength and size. Take a look at what he does for his chest workout.

  • 5 sets & 8-12 reps —Incline dumbbell press
  • 5 sets & 10-15 reps — Weighted dip
  • 5 sets & 10-15 reps — Incline dumbbell fly
  • 5 sets & 8-12 reps —Hammer strength press
  • 5 sets & 8-12 reps —Decline dumbbell bench press
  • 5 sets & 10-15 reps — Dumbbell triceps extension


  • 4 sets & 15 reps — Bench crunches (with dumbbell behind head)
  • 4 sets & 15 reps — Machine crunches
  • 4 sets & 15 reps — Fitness ball crunches

Roelly Winklaar

Abs, Forearms, and Calves

It is necessary to record that Roelly Winklaar does not have a fixed day when he exercises abs, forearms, and calves in his weekly round.

For abs, Roelly Winklaar sweats out continuously for 20 to 40 minutes, which may seem like a circuit schedule, but is truly simply a modest set routine performed with little break.

Roelly Winklaar Morning Workout

  • Crunches
  • Bicycle crunches
  • Side leg raises
  • Leg raises
  • Russian twist
  • Outer side raises
  • Planks
  • Side planks

Roelly Winklaar Evening Workout

  • Standing Calf raises
  • Sitting calf raises
  • Leg press Calf raises
  • Donkey calf raises
  • Wrist curls
  • Reverse wrist curls

At least one weakness subsists in every bodybuilder. According to Roelly Winklaar, his chest is one of his defects. His decency may be the basis. Photographs of his side chest and various muscular poses demonstrate his pecs are operating just fine. They are heavily striated, thick from top to bottom, and not confused by the 246-pounder’s monstrous arms. I mean, if he says he has to operate on something, then maybe he has to.


According to Roelly Winklaar, “I’d like them to be up to par with my best body parts, like arms and quads. A lot of bodybuilders don’t like training their weak areas. Not me. Working on my weaknesses means I’m improving. If you neglect your weaknesses, you’re getting worse because symmetry is so important in our sport, especially when you’re standing with the best on the Olympia stage.”

Winklaar exercises his chest twice a week on its own in the morning when he is clear, as you can comprehend from his exercise split. The deceased Joe Weider would have declared this the “Priority Principle.” When you want to promote a vulnerable area, give it your full attention and make assured it won’t be negatively afflicted by previous work on a tie-in muscle. “You have to be smart with how you schedule your training,” remarks Winklaar. “You have to think about how working certain muscle groups will affect others.”

Roelly Winklaar

On the day before he kicks his chest (Monday), Winklaar practices out his legs. He rests the day before. His pecs will be at full volume on Tuesday, and they will need to be for the 20-set attack he sets his chest through. It would be improbable for Winklaar’s so-called weakness to be shown by this fatiguing gauntlet of presses, flyes, and pullovers.

Preparation note: “I don’t hold myself to certain rest periods between sets,” tells Winklaar, “but I don’t rest very long. I would say I probably take 30 to 45 seconds between sets.”


As you lie back on a slant bench, hold the bar with an overhand grip outside of shoulder width. Arrange the bar straight over your upper chest with your arms stretched as you unpack it.

Perform the exercise by moderately lowering the bar to your upper chest. Squeeze the bar back up to the beginning position without locking your elbows, then slightingly touch it to your chest.

WINKLAAR SAYS. “I go as heavy as possible on big exercises like incline presses. This is the best exercise for adding size.”


Begin by arranging the seat of the machine press so that the handles are in line with your lower chest in the downward position. You should maintain your feet flat on the floor and your head and back opposite the pad.

The elbows should be extended but not locked out when you perform the exercise. Each time you finish a rep, gradually lower the bar to the down position without allowing the weight to rest on the stack.

WINKLAAR SAYS: “This is another exercise I go heavy on. Because you’re using a machine, it’s a little bit safer than a barbell. You can load up on weight without having to worry so much about injury.”


Start by adjusting the seat of a chest flye machine so that the handles are at chest level. Start by resting on the seat with your back flat against the pad, gripping the handles, and stretching your arms right out to the sides with your elbows slightly flexed.

Exercise: Bring your hands concurrently by adjusting your pecs. As soon as your hand’s touch, squeeze your pecs hard for a calculation, then slowly return to the start position without letting the weight rest on the heap.

WINKLAAR SAYS: “The pecs are isolated from the triceps with machine flyes. It’s important on these single-joint exercises to concentrate on the target muscle to stimulate as many fibers as possible.”

Roelly Winklaar


Connect handles to the pulleys on both sides of a cable terminal so that they are above shoulder height. Clasp the handles, place yourself undeviatingly in the middle of the station, and step forth a few feet so that the substances aren’t lounging on the stack. Set up by stretching your arms out to the sides and flexing your elbows imperceptibly.

Keep your elbows only slightly bowed, and adjust your pecs to bring your hands together in a wide arch in front of your lower chest. Press your pecs hard for a count as you bring your hands together (or cross your hands over one another so that your wrists feel). Bring your hands back to their beginning positions gently.

WINKLAAR SAYS: “Focus on the inner pecs at the top of the rep to create separation between the pecs. Squeeze hard at the end.”


Adjust your shoulders on a bench with your knees bent and feet flat on the ground in front of you, with your body perpendicular to the bench and possessing a dumbbell with both hands. As you straighten your arms, extend the dumbbell straight out over your chest, releasing your hips below the level of the bench.

As you lower the dumbbell, keep your elbows somewhat bent and lean your head back so that you feel a stretch in your pecs. Then start to lift the dumbbell back to the starting position by contracting your pecs.

WINKLAAR SAYS: “Pullovers aren’t popular, but they are a good change of pace from presses and flyes.”


  • Incline Barbell Press: 4* sets, 12 reps
  • Machine Press: 4* sets, 12 reps
  • Machine Flye: 4** sets, 12 reps
  • Cable Crossover: 4** sets, 12 reps
  • Dumbbell Pullover: 4** sets, 12 reps

Note: Winklaar operates 1-2 light warmup sets of machine presses before his working sets of incline barbell presses.

*Increase the weight of each set.

**Stay with the same weight on each set.

Roelly Winklaar

Barbell Curls

“I do barbell curls with either a straight bar or an EZ curl bar. I think it’s pretty important that you don’t use the same one all the time because your biceps will get used to it. My biceps don’t grow anywhere near as easily as my triceps, so I’ve had to work them with a lot more variety and different intensity techniques to see good results.”

“A lot of time I do barbell curls first in the routine and I do them as ‘21s.’ You don’t need very heavyweight for 21s, so they are a really good warm-up. Being warmed-up is always important for anything, but especially biceps. It’s a small muscle group and if you have fairly small joints and tendons like I do, you have a greater risk of injury if you’re not careful.”

“With a lot of curl movements, my former coach liked to have me do ‘eight and eight.’ That means I do eight regular reps, then eight reps where I let my elbows come up and I focus on a maximum contraction of the biceps. Anyone who thinks it’s best to always keep your elbows down by your hips is really missing out. Once I started doing these, my biceps grew quite a bit more than they had in a long time.”

Incline Dumbbell Curls

“There is always some kind of dumbbell curl in my biceps routines, and usually more than one type. If I don’t do alternate curls, I like to lie back on an incline bench. This is a really old-school exercise that guys with giant biceps like Arnold and Lou Ferrigno used to do all the time, but not too many guys do them these days. Too bad for them! You get a total stretch of the muscle at the start of the rep that you can’t achieve when your torso is straight up and down, as in any type of standing curl.”

Preacher Dumbbell Curls

“My shoulders are very strong, so I have to be careful or else they take over on a lot of things, like chest work and also biceps. Once my biceps start getting fatigued after a couple of exercises, I usually go over to a preacher bench and do either one-arm dumbbell curls or a barbell curl using a close grip. The bench locks me into position and takes the shoulder out of the motion so my biceps can do all the work.”

Hammer Dumbbell Curls

“Since my biceps have to be as big as possible to match my more gifted triceps, I can’t ignore anything that can possibly give them an advantage. Hammer curls work the brachialis muscle that’s between the lateral head of the triceps and the long head of the biceps. It’s not a large muscle group, but it will add thickness to the area when fully developed. It also helps your biceps peak by pushing the long head up and away from it. And of course, it adds more detail and separation to the whole upper arm once you’re in shape if you’ve built it up properly.”

Lying French Presses

“Probably the most effective exercise for my triceps has been lying French presses, or as the American bodybuilders call them, ‘skull-crushers.’ These are the basic movement for tri’s, just like the barbell curl is for biceps. I like to do them on a flat bench and an EZ-curl bar. Unless you have big, thick wrists, a straight bar will eventually cause a lot of wrist pain once you become pretty strong on these. You should always use a spotter, too, so you don’t ‘crush your skull’ once you reach total failure.”

Roelly Winklaar

Cable Pushdowns

“Once I’ve done the basic movement for tri’s, I like to move on to some type of cable press down. I use different grips all the time, like a short straight or cambered bar, a V-shaped bar, or the rope attachment. They all work the muscle a little bit differently, so it’s important that you try to rotate them from workout to workout or at least every few weeks.”

Reverse-Grip Pushdowns

“Early in my training, I learned the importance of doing a reverse-grip pushdown for the long head of the triceps, the part that gives your triceps that full, round look from behind. The only way to really work that part of the muscle is with a reverse grip or some type of overhead extension. Overhead movements tend to get my shoulders too involved, so I like doing reverse-grip pushdowns with either two hands at once, or the more common single-arm version. Honestly, I get the same feeling with two arms at the same time so that’s the one I do the most— you get the exercise done twice as fast, and I don’t want to spend too long on triceps!”

Dumbbell Kickbacks

“A lot of people think kickbacks are no good for building triceps size. Where do they get this idea? I think someone made it up a long time ago and it just kept getting passed on. It’s a free-weight extension movement that has always worked well for me. One key is making sure your elbows remain up high. I have seen a lot of people do kickbacks with their elbows pointing down at the ground, which means the triceps have almost no stress being put on them at all. Keep the elbows high and don’t let them swing, and squeeze the weight up with pure triceps contractions. Again because I don’t want to spend too much time on my triceps workout, I do these with both arms at the same time.”


“Along with French presses, dips are what I consider the best triceps builder you can do. If I do the parallel bars as you see here, I go slow and squeeze. It’s usually at the end of the workout, so I normally don’t need to add extra weight. More often I like to do bench dips. That’s the variation that Victor Martinez prefers, and I got to train with him a couple of years ago in Holland. You put plates on your lap with your feet up on a bench in front of you, and the heels of your hands are behind you on another flat bench. One reason I prefer these is that your shoulders can’t get involved too much. With parallel bar dips, it’s pretty easy for the chest and shoulders to take over and do most of the work.”

This diet plan, which he executed into his routine, is very modest and beneficial for his body composition. It will positively provide your body with the right quantity of calories and all macronutrients it requires.

Roelly Winklaar’s diet and Roelly Winklaar’s workout can provide us some valuable insight into how we require to work hard in order to be similar just like him, and his everyday routine can stimulate and motivate us to become a better bodybuilders.

Roelly Winklaar

It all developed down to Roelly Winklaar’s workout routine. He performs it every morning to equip himself for his competitions. In the subsequent sections, we will examine some of the tips and tricks that his diet plan would combine. Consequently, he makes sure to fuel his body adequately, so it would be wonderful to discuss it next.

Roelly Winklaar Diet Plan

In phases of the diet, all of our body fitness depends on what type of diet we arrange for our body, for example, you have to be attentive to your calories in the diet and many other constituents. In order to strengthen muscle, you must know that eating and sleeping are very significant.

Roelly always directs on his diet when arranging for any bodybuilding competition. He considers it will help him to reduce his body fat. On off-season days, he doesn’t mind his food consumption and consumes as much as he wants. Besides focusing on his meal, he also concentrates on his strength training.

  • Meal 1: 2 whole eggs, 2 cups egg whites, and 1 cup oatmeal
  • Meal 2: 8 ounces grilled chicken breast, 1 cup brown rice, and steamed vegetables
  • Meal 3: 8 ounces beef tenderloin and medium sweet potato
  • Meal 4: 2 scoops of whey protein and 1 banana
  • Meal 5: 8 ounces grilled chicken breast and 1 cup white rice
  • Meal 6: 8 ounces of halibut and steamed broccoli
  • Meal 7: 8 ounces of tilapia, 1 cup brown rice, and steamed asparagus
  • Meal 8: 2 scoops of casein protein and 1 cup Greek yogurt

What to Eat

  • Whey Protein
  • Protein Rich Food
  • Weight gainer shakes
  • Meat (Roelly prefers chicken)
  • Steak
  • Egg white
  • Oatmeal
  • Nuts
  • Sweet potato
  • Salmon

When it comes to bodybuilders like Roelly Winklaar, getting the protein into the body is predominant. Absorbing enough calories will empower you to sustain and enhance muscle mass, as well as handle strenuous workout sessions.

Roelly Winklaar

He requires to fuel his body with suitable nutrition before a workout, so he relishes rice and sweet potatoes because they provide complex carbohydrates. In addition, he takes supplements as protein shakes before bed and after workouts. All macronutrients like protein, carbs, and fats are on the diet plan depending on the time of year he encounters. This can be modified as required.

The above explains Roelly’s meal plan and what he devoured during the progression of the day. If you want to follow it, you can regulate the amount based on your weight. In order to match the needs of his body, he consumes almost eight meals a day. In order to realize his bodybuilding objects, he combines all the macros required.

The entire diet plan he follows completely throughout the day is that one. His diet plan is not permanent, and he switches his meals sporadically, depending on his specifications. His macronutrients, nevertheless, remain identical. The succeeding section will examine some of his nutritional intake and supplements that he would merge with his food intake.

Roelly Winklaar Nutrition and Supplements

The organic food industry has its restrictions, and Roelly Winklaar identifies them. Additionally, to his diet plan that consists of eight meals, he practices weight gainers and other supplements to “supplement” his calorie absorption without consuming fast food. There are numerous supplements that Roelly Winklaar uses.

Roelly Winklaar

Now let’s take a glimpse at them in turn.

  • Whey Protein. To increase his protein intake, Roelly Winklaar incorporates whey protein in his diet plan. Whey protein renders him with the necessary amount of protein without having to absorb too much.
  • Casein protein. Before going to sleep and after exercising, take casein protein. The reinvigoration of muscle compositions during sleep assists to shield them from rotting.

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