Shawn Rhoden Workout Routine and Diet Plan

A professional bodybuilder named Shawn Rhoden is also more popularly known as Flexatron. His hometown is Kingston, Jamaica. He and his wife relocated to the United States sometime later. As a high school football player who later grew into a professional bodybuilder, Shawn has turned into a bodybuilding icon and personality. Since 2010, Shawn has earned IFBB Pro cards. His triumph over Phil Health earned him Mr.Olmpia in 2018.

Shawn Rhoden

Through many interviews, Instagram chats, and other social media platforms like YouTube, Shawn explained his diet and workout regimen. In this period, he was an IFBB pro bodybuilder who won various tournaments. As a 24-year-old, Shawn had already developed awesome physiques and body appearances, that were essentially ready for competition with players. Shawn’s back has been wounded and he is attempting to receive it back to normal throughout exercise and workouts.

To accomplish a better physique, we require to make sure that we eat well and exercise routinely. In spite of his strict diet plan and normal workout schedule, he still managed a healthy physique. He is confident that he can heal from his trauma. He is driven by his friend and makes himself active in bodybuilding again through tough beats. In 2009, he placed 1st in the IFBB-North-American-Championships due to his powerful resolution.

Throughout this article, we will consider what Shawn Rhoden would take as part of his diet plan to develop a powerful physique. Additionally, he also manages out quite considerably and so we would also obtain his workout routine. You can reveal his secrets of how he got to his present position by remaining tuned to understand all about his customs.

Shawn Rhoden Body Statistics

  • Birth Year: 1975
  • Birth Date: April 2
  • Height: 5 ft 10 in or 178 cm
  • Weight: 118 kg or 260 lbs (Off-season), 109 kg or 240 lbs (On-season)
  • Chest: 40 inches

Shawn Rhoden

Shawn Rhoden Awards and Achievements


  • 2016 Mr. Olympia – 2nd
  • 2015 EVL’s Prague Pro – 3rd
  • 2015 Mr. Olympia – 3rd
  • 2014 IFBB San Marino Pro – 1st
  • 2014 EVL’s Prague Pro – 3rd
  • 2014 Dubai Pro – 2nd
  • 2014 IFBB Arnold Classic Europe – 2nd
  • 2014 Mr. Olympia – 3rd
  • 2014 IFBB Australian Pro – 1st
  • 2014 IFBB Arnold Classic – 2nd
  • 2013 IFBB Arnold Classic Europe – 4th
  • 2013 Mr. Olympia – 4th
  • 2012 IFBB EVL’s Prague Pro – 2nd
  • 2012 IFBB British Grand Prix – 1st
  • 2012 IFBB Arnold Classic Europe – 1st
  • 2012 Mr. Olympia – 3rd
  • 2012 IFBB Dallas Europa Supershow – 1st
  • 2012 IFBB PBW Tampa Pro – 1st
  • 2012 NPC Dexter Jackson Classic – NP
  • 2012 IFBB Arnold Classic – 8th
  • 2012 IFBB FLEX Pro – 4th
  • 2011 Mr. Olympia – 11th
  • 2011 IFBB Dallas Europa Super Show – 3rd
  • 2010 IFBB Dallas Europa Super Show – 16th


  • 2009 IFBB North American Championships – 1st
  • 2009 NPC Delaware Open Bodybuilding – 1st
  • 2001 NPC Team Universe Championships – 2nd
  • 2000 NPC Team Universe Championships – 4th
  • 1999 NPC Team Universe Championships – 3rd
  • 1996 National Eastern Classic, New Jersey, 1st
  • 1997 Mid-Atlantic National Bodybuilding Championship, Posers Award, and 2nd Overall

Shawn Rhoden

Shawn Rhoden Workout Routine

Early Years and Move to America

Growing up in Kingston, Jamaica, Shawn liked playing soccer and cricket whenever he had the opportunity. However, he was moderately small for his age and became unhappy with his structure as a result.

Since 1990, Shawn and his family have resided in the United States. Shawn was required to find something to continue onto after being forced into the unknown without friends. He found it in bodybuilding.

Shawn Rhoden

After two years, at the age of 17, the future IFBB Pro became more enthusiastic in bodybuilding and started working out to increase size and strength. This was the time when Shawn’s fitness mission started in 1992.

Hand Injury

At the same time, Shawn met Mr. Universe champion, Yohhnie Shambouger, who supported him and pointed him in the way of contentious bodybuilding. Flexatron was motivated by this meeting and moved up his attempts to develop his dream body.

Seven years later, at the age of 24, Shawn had generated an impressive physique and was almost available for his first competition. Regrettably, an accident at the gym in 1993 left him with 9 ligaments split from his right hand.

Shawn’s injury could have hindered him from playing and blocked his progress, but he didn’t break up. Notwithstanding the doctors’ advice, he proceeded to train rigorously to accomplish his goal of converting into a professional bodybuilder.

First Competition and Back Injury

Following years of intensive practice, Shawn listed his first competition at the age of 21 – the 1996 National Eastern Classic, New Jersey. Shawn’s success was made achievable with the assistant from Yohhnie Shambouger’s proficient supervision.

Flexatron, however, did not have only great news. During that same year, he sustained a back injury that compelled him to rest on the sideline for 6 months.

Return to the Stage

Shawn retreated to the gym shortly after recovering from his back injury and enrolled in the 1997 Mid-Atlantic National Bodybuilding Championship. In a famous exhibition, Shawn has conferred the Posers Award for his stage appearance, and he was placed 2nd overall.

At the very instant that Flexatron’s world appeared to be looking up, everything fell apart.

Father’s Death

Her father passed away in 2002 after a long struggle with lung cancer. The message did not go over properly with Shawn, and he started to drink to cope with the damage.

Flexatron was an alcoholic for the following six years, and he discontinued working out.

Road to Recovery

The previous champion was not without confidence, however. Shawn approached guidance and enrolled in rehab after a lot of influence from his friends.

Having ended his rehabilitation, he fought in the 2009 IFBB-North-American-Championship at the age of 34. After Flexatron conquered the 1st position, they have presented the trophy through their daring and resolution.

Additionally, he has been awarded an IFBB Pro Card for his achievement. Following a decade of misfortune, Shawn had eventually succeeded in becoming an acknowledged bodybuilder.

Shawn Rhoden

Life as a Pro

The following year, he competed in his prime professional contest, the 2010 IFBB Dallas Europa Super Show. The step-up in the match was declared to be too plentiful for Shawn and he finished up placed 16th.

Nonetheless, he wasn’t eager to give up.

He reverted to the identical stage in 2011 and ended third, a dramatic enhancement from his preceding accomplishment. The world-famous Mr. Olympia contest expects Shawn, not only because he made another unimaginable retort, but also because he qualified for it.

Mr. Olympia Show

Shawn placed 11th in the Mr. Olympia that same year, but he had only just started his professional profession. Flexibletron has won in diverse high-profile competitions between 2012 and 2016, including 3rd place at the 2014 and 2015 Mr. Olympia.

Shawn, however, approached his most outstanding achievement in 2016, at the age of 41 — that year, he finished 2nd in a strongly contested Mr. Olympia competition.

If you’re going to do a workout or a practice routine, make certain that you stay hydrated by absorbing water and energy drinks during the workout. Make sure you warm up before practicing and cool down later by stretching your muscles so you can cause an injury-free rehearsal or exercise.


  • 5 sets & 8-12 reps — Incline barbell bench press
  • 4 sets & 10-15 reps — Incline dumbbell bench press
  • 4 sets & 10-15 reps — Shrug machine bench press (lying on the floor)
  • 4 sets & 10-15 reps — Dumbbell chest fly (lying on the floor)
  • 5 sets & 8-12 reps — Hammer strength bench press


  • 3 sets & 10-15 reps — Seated leg extension
  • 5 sets & 8-12 reps — Cambered bar squat
  • 5 sets & 6-12 reps — Leg press
  • 4 sets & 10-15 reps — Single leg press
  • 5 sets & 8-12 reps — Hack squat
  • 4 sets & 10-15 reps — Hip adduction machine



  • 5 sets & 6-12 reps — Seated dumbbell shoulder press
  • 5 sets & 6-12 reps — Seated barbell overhead press
  • 5 sets & 10-15 reps — Reverse dumbbell fly
  • 5 sets & 8-12 reps — Barbell delt raise
  • 5 sets & 15 reps — Standing machine shrug
  • 5 sets & 10-15 reps — Dumbbell front raise


  • 4 sets & 10-12 reps — Seated alternating dumbbell curl
  • 4 sets & 10-12 reps — Cable triceps pushdown
  • 4 sets & 10-12 reps — Incline EZ-bar skull crusher
  • 4 sets & 10-12 reps — Single-arm machine preacher curl
  • 4 sets & 10-12 reps — EZ-bar forearm curl


  • 4 sets & 8-12 reps — Bent over barbell row
  • 5 sets & 10-15 reps — Incline machine row
  • 5 sets & 10-15 reps — Close grip cable pulldown
  • 4 sets & 8-12 reps — T-bar row
  • 5 sets & 10-15 reps — Wide-grip machine pulldown
  • 4 sets & 8-12 reps — Close grip seated cable row

The important action was already trained by him. The year before, Shawn Rhoden located outside the top 10 in the Olympia and was the first competitor to ever alight in bodybuilding’s verdict triumvirate. As a consequence, if he conquers the final two rounds to victory this year, it will not even be an amazing achievement. The top four Mr. Olympias of the latest seven years have each jumped from third place to first place in one huge leap. The foursome includes Rhoden’s sponsors, Ronnie Coleman, who went from ninth to first, and Lee Haney and Dexter Jackson, who went from the third spot to the top spot in 12 months heading Rhoden’s dream journey.

Shawn Rhoden

It is not confirm whether Rhoden is Phil Heath’s beneficiary possible. Kai Greene, who placed second last year, is currently holding that position. There are also two ancient kings, Jay Cutler and Dexter Jackson, seeming to recover what was once theirs. However, Flexatron may obtain the most beneficial location from which to confront his foes-far enough away to bypass the weapons and arrows but close enough to confound them without resorting to an unsafe surprise strike. Last year’s trauma came as a wondrous. It will be a surprising consequence if Rhoden beats Heath and Greene (and Cutler and Jackson) to become bodybuilding’s 14th Mr. Olympia. Although he is well informed that the pair who beat him in 2012 stocked more shields, he is strong-minded to stimulate them shot for shot. As Shawn Rhoden equips to compete on Sept. 27–28, we break down the policies he is exercising to muscle up and obtain bodybuilding supremacy.

The War Zone

In courses of repetitions per set, there is a range that is neither too high nor too low. It has been scientifically confirmed that driving sets to failure in the eight to twelve range improves growth. This is the region where Rhoden fights approximately all of his gym struggles. The majority of his routine consists of dips, pushups, and back extensions, with a few blowout sets of dips, pushups, and back extensions. “That’s what works best for me,” he emphasizes. “Go lower and you risk injury and build more power than muscle. Go higher and it’s tough to push your sets as hard; it becomes more of an endurance test. Stay in that midrange, work toward failure, and try to get progressively stronger.”

Forging With Fire

“Back in the day I squatted heavy,” Rhoden speaks, and his fantastic quads are certainly indications of that labor. “But lately I’ve been focusing more on leg shape and details than size. My legs tend to grow easier than my upper body, so I’ve been trying to keep everything in balance.” That partly describes why he transmits the typical growth zone when it comes to legs. For quadriceps, he performs 15–25 reps, and for hamstrings, he arranges 12–25 reps. Notwithstanding, sets of 25 on the squat or leg press still improve lower-body improvement. If you think hunching 25 reps to flop is more permissive than squatting five with a heavier weight, you haven’t been to 25 reps. The discomfort of driving sets to the quarter-century mark makes your tissues feel like they are on fire.

Isolation Before Annihilation

Rhoden usually starts each workout with isolation training. To target his medial deltoids, he commences his shoulder routine with seated dumbbell laterals, followed by pressing and upright rows. His arm attack starts with rope pushdowns, which some might describe as a “finishing move.” Leg extensions begin his leg workouts, progressing quad strength before moving on to front squats, leg presses, and hack squats. “It’s a way of pre-exhausting the targeted area,” Rhoden describes, “and it also can be sort of a working warmup. For example, the leg extensions warm up my knees before moving on to the heavier lifts.”

Shawn Rhoden

He starts his chest workout with dumbbell pullovers, which is not an isolation exercise, but it is also not a general chest compound exercise. Flexatron’s traditional aggregate basic strike on the one body part he frequently assaults is back. The first task he does on a back day is the T-bar series. In his coach, Ronnie Coleman, who commanded bodybuilding for eight years, he developed dragonlike wings with T-bar rows. Rhoden believes his confidence in the T-bar will help him achieve authority as well as he relies on it when he is at his most substantial.

Uncommon Actions

When it comes to developing muscle, Rhoden relies principally on free weights and mechanisms. Although there are a few uncommon mixtures of life and lifestyles he works.


With his thumbs-up, he clasps a rope attached to a low cable with both hands, locks his elbows in position, and raises his hands toward his shoulders. With this practice, he hits his biceps, brachialis, and forearms, much like a hammer curl.


Finishing up his chest conditioning, he reciprocates dips and pushups, pushing both exercises to failure over three supersets. This will make sure he received the most out of his chest rehearsal and will leave his pecs feeling taxed and elevated.


The majority of chest workouts commence with a warm-up


The bulk of Rhoden’s muscle training is dedicated to free weights and machines. There are a few unusual modifications and combinations he exercises. These involve chest and back exercises. In addition to extending out his serratus and intercostals, Rhoden likes the way pullovers fit adequately on back days because they fit his complete torso.


Rhoden places facedown on a sloping bench set at a 45-degree angle while clutching the barbell with a shoulder-width grip. When the weight is elevated to eye level, Rhoden lays faceup on the bench repeatedly. During the arc of the inclination, Charles Glass’s body bends forward so that the bar is already in front of his body when he rises. Moreover, if he were reaching at the top of this bar correspond to the floor, he’d be 45 degrees faraway along the arc than he’d be if he was parallel to the floor

Surviving the Torture

Most of his workouts are accurate sets, but he does use two techniques to improve stimulation. The first is supersets. Bodybuilders usually superset two exercises very distinct from one another, such as bench press and flyes. Rhoden favors pairing up comparable exercises. We already discussed the two bodyweights, compound exercises (dips and pushups) he consolidates on chest days. He supersets two techniques of pulldowns on back days, such as behind-the-neck pulldowns with a conventional station and underhand pulldowns with a Hammer Strength machine. On the shoulders, he utilizes two types of rear laterals: dumbbells lying facedown on an incline bench and a machine.

Shawn Rhoden

In addition, he practices drop sets, which he normally produces on one exercise per workout. “Drop sets let me go beyond failure,” he describes. “I’ll do them on the last set of an exercise. So on my last set of seated laterals, I’ll get 8–12 reps and then grab a pair of lighter dumbbells and get another eight or so, and then I’ll grab even lighter dumbbells and get as many as I can again.”

Rhoden’s nutritional habits performed a major function in his weight gain this year. To get more extra meals, he’s increasing his cardio and strengthening it with shakes between meals to get more protein. In the identical way that he adheres mostly to the tried-and-true basics when it comes to his practicing, he also does not deviate too far from the pattern when it comes to his diet. Breakfast will consist of oatmeal and eggs, supported by chicken breasts, steak, sweet potatoes, and vegetables for the rest of the day. One variation is to add a teaspoon of all-natural almond butter or peanut butter to his initial and last feeds of the off-season.

Flexatron relies on Ronnie Coleman Signature Series supplements to deliver the nutrients he needs to stimulate recovery and completion after his workouts and before going to bed. Following are the supplements he typically takes through critical growth stages:

  • 30 minutes before workout: 60g Iso-Tropic Max 100% whey isolate
  • During workout: one scoop Myo-Blitz; one scoop Testogen- XR; 6 Stacked-N.O. caps
  • Immediately after workout: two scoops Pro-Antium
  • 30 minutes before bed: 90g Iso-Tropic Max 100% whey isolate; one scoop Resurrect- P.M.

One-Year Journey

During last year’s Olympiad, Rhoden competed in eight matches. While he was impeded in his first two in February and March, after joining strengths with nutritionist Chris Aceto in May, he thundered back to win the next two in August and propel himself towards his striking third at the Olympia and two wins afterward. Shawn Rhoden won more enhanced pro contests in 2012 than anyone else. Despite a breakthrough year, he required time away from the stage and pre-contest menus to expand and cook for the potential for the throne. Heath and Greene aren’t flexing for judges until the Olympia-and neither is Jay Cutler, Branch Warren, or Dennis Wolf. “I’m excited to see what I can do with a whole year of working with Chris [Aceto],” Rhoden speaks. “This has been my first of -season working with him, and I’m excited to see what we can bring to the Olympia stage in September.” Everyone does. Rhoden was 227 in 2011 when he debuted at Olympia. He was even more attentive last year, but he was 243 pounds larger-an an extraordinary change. By April, Rhoden weighed just 280 pounds. Would he be able to replicate his transformation from last year and come in 16 pounds more massive? Just half that much weight—eight pounds—on his upper body would be adequate to give him a close fight with Heath and Greene.

Storming the Castle

The third-best in the world and most helpful usually have a tremendous gap between them-especially when the two men above third are in their prime, as Heath and Greene are. Four of the last seven men who mounted bodybuilding’s throne have traversed a gap of that size or greater. The achievement last year was evidence that Shawn Rhoden can make a mystical modification in a concise period. How does he work over a longer period? In addition, to be qualified to carry more protection, his X-frame still supports its classic aesthetics. A very small portion of men, regardless of age, possess the right sequence of attributes to climb to the top of the bodybuilding authority. Rhoden is one of those individuals with the capability, and he has an unusual chance to obtain supremacy this September when he confronts the current king and the heir likely in a war for the throne.

Shawn Rhoden

In his daily training for competitions, Shawn Rhoden follows a workout routine that he embraces. In the subsequent sections, we will check some of the tips and tricks that would be succeeded by his diet plan. Hence, he supplies his body perfectly, so it would be incredible to see it besides.

 Shawn Rhoden Diet Plan

Diet is an essential aspect of our health because all the stuff we eat depends on what type of diet we favor for our bodies. You need to keep a focus on calories and many other factors such as, What should we eat? You require to know that eating and sleeping are energetic to build muscle.

The following is the diet plan Shawn usually uses during the whole day. Whey protein and beef are the main sources of protein in his diet. He gets carbohydrates originally from sweet potatoes and rice. He also eats a sandwich for breakfast as well as a post-workout meal. This is entirely peculiar from what other bodybuilders eat.

Shawn Rhoden

To support his physique and present his complete package, Shawn maintains a strict diet when he fights.

But he also supports bulking off-season, where he will not keep track of the calories, instead of calculating the amount he consumes.

In extension to lean proteins and healthy fats, he eats complex carbohydrates for six meals per day.

“When it comes to bulking up, I think you have to take away the notion that you need to have a six pack. I think a lot of guys get lost with that because they’re so used to looking competition ready”

Meal 1

  • A cup and a half of oatmeal
  • 15 egg whites
  • Three whole eggs
  • 2 scoops mass gainer protein

Meal 2

  • 3 whole eggs
  • 8 ounces ground beef
  • Cheese
  • 2 slices of bacon
  • 2 slices bread

Meal 3

  • 9 ounces salmon
  • 1 cup white rice

Meal 4

  • 10 ounces chicken
  • Pasta
  • Sweet potato

Meal 5

  • 8 ounces ground beef
  • 1 cup white rice

Meal 6

  • Protein shake with peanut butter
  • Cinnamon
  • Oatmeal and ice


If we have to eat so full like Shawn, then it’s very essential to cook our food. Every morning, Shawn cooks a healthy breakfast so that he can feel energized throughout the day. Even though he eats the same thing every day, he never gets wearied of it. He also eats meat according to the season. Despite making weekly diet plans, some bodybuilders end up exhausted from eating meals at the end of the week.

Shawn Rhoden

Shawn’s meal plan and what he consumes during a single day are described above. Adjust this to your body weight if you wish. Every day, he eats six meals, each consisting of lean proteins, healthy fats, and complex carbohydrates.

“When it comes to bulking up, I think you have to take away the notion that you need to have a six pack. I think a lot of guys get lost with that because they’re so used to looking competition ready”

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