IFBB Professional Bodybuilder and sponsored athlete, William Bonac, is from Ghana. He has put in countless hours building his structure, which he is very happy about. In addition, he feels proud of his confidence and calm nature. He has been able to enter the Mr. Olympia stage because of this mentality. Often compared to the American bodybuilder Kai Greene, he is honored for his long legs and arms, as well as his confinement to proper nutrition.
In reaching this point in his career, William has moved on a long and difficult road. The fitness enthusiast makes it clear to his followers that it’s not the profession for everyone. It took him almost 2 decades to appear at the 2016 Mr. Olympia stage – he started training at the age of 13 as a way to reduce stress. As a competitor on the professional competition circuit with a growing fan base on social media, William Bonac is a celeb to keep an eye on.
In this article, we will review what William Bonac would include in his diet plan to build a muscular physique. Additionally, he is also an enthusiastic exerciser and so we would also reexamine his workout schedule. Tune in to read everything about his routines and surprisingly, you will discover how he has succeeded to achieve his popularity.
William Bonac Body Statistics
- Birth Year: 1982
- Birth Date: May 18
- Height: 5 ft 7 in / 170 cm
- Weight: 229 lb / 104 kg
- Chest Size (Approx.): 51 inches
- Waist Size (Approx.): 34 inches
- Biceps Size (Approx.): 21 inches
William Bonac Awards and Achievements
- 2011 IFBB Arnold Amateur, 3rd
- 2012 IFBB Dallas Europa Supershow, 3rd
- 2012 IFBB British Grand Prix, 6th
- 2012 IFBB EVLs Prague Pro Championships, 4th
- 2013 IFBB EVLs Prague Pro, 5th
- 2014 IFBB Australia Pro Grand Prix XIV, 2nd
William Bonac Workout Routine
Heavy And Intense
There is a lot of weight and strength in William’s workout. Repeatedly, he performs sets of both free-weight exercises and machines, where he drives his body to failure. Each week, he performs the following:
- Monday: Chest and Triceps
- Tuesday: Back and Biceps
- Wednesday: Rest
- Thursday: Quads, Hams, and Calves
- Friday: Shoulders
- Saturday: Cardio
- Sunday: Rest Day
Focusing On Constantly Improving Legs
William admits that his most vulnerable part has always been his legs. His legs are now forced to intensive training. As one of the fundamental movements of his entire routine, he considers the front squat as one of his peculiar exercises.
He says he favors the front squat because it works more of my quadriceps than the squat and it does not include too much exertion on my lower back. He suggests people new to the exercise not let their knees intersect over their toes. In addition, he maintains that doing so makes supporting with a straight back more difficult.
Strong Arm Workouts
As a consequence of his well-developed arms, William has accomplished numerous high competition scores. The whole of training his triceps and biceps with his back and chest supports him to consume a great deal of time managing each muscle separately.
Among his many fans, his bicep peaks are regarded as some of the best on earth. To accomplish this beautiful characteristic, he uses heavy machines for his biceps and also quickens hard on dumbbell bicep curl drop sets.
Barbell curls are unusually valuable to William because of his bulky arms.
William does a lot of tricep pushdowns as part of his tricep activities. Because of the predictable movement, he appreciates this exercise. As well as tricep extensions and dips, he performs a variety of other exercises employing machines.
Preferably of old-fashioned six-day or twice-daily training programs, William adheres to what he finds most striking. His schedule includes 4 days of training per week. With trial and error, he has ascertained this to be the most practical method of recovery and growth.
In addition to the chest and triceps, the chest is his chosen part of the body to practice. To be fair, he has a great development in this region as well as all his muscle. Examine this place to discover out what it can accomplish for you!
Warm-up – Push Ups – 3 sets of 25 reps
Barbell Bench Press – 4 sets of 12 reps
Inclined Dumbell – 4 sets of 12 reps
Machine Chest Press – 4 sets of 10 reps
Cable Flys – 3 sets of 15 reps
Kick-backs – 3 sets of 12 reps
Reverse Triceps Extensions – 3 sets of 12 reps
Rope Push-Downs – 3 sets of 12 reps
Dips – 3 sets of 15 reps
Here is William Bonac’s workout routine:-
Monday: Chest Workout
As part of his chest routine on Monday, William Bonac did a total of six distinct exercises.
Hereabouts is William Bonac’s chest routine:-
- Incline Dumbbell Fly (5 sets of 10 to 12 reps)
- Incline Dumbbell Bench Press (5 sets of 8 to 12 reps)
- Flat Dumbbell Bench Press (5 sets of 8 to 12 reps)
- Dumbbell Chest Pull Over (5 sets of 10 to 12 reps)
- Hammer Strength Press (5 sets of 10 to 12 reps)
- Standing Cable Fly (5 sets of 10 to 12 reps)
Tuesday: Back Workout
On Tuesday, William Bonac presents a back routine consisting of six unique exercises.
Here is William Bonac’s back routine:-
- T-Bar Row (5 sets of 8 to 12 reps)
- Uni-Lateral Row Machine (5 sets of 8 to 12 reps)
- Close Grip Seated Cable Row (5 sets of 8 to 12 reps)
- Middle Back Row (5 sets of 8 to 12 reps)
- Barbell Row (5 sets of 8 to 12 reps)
- Lower Lat Row (5 sets of 8 to 12 reps)
Wednesday: Shoulder Workout
On Wednesday, William Bonac performs a shoulder routine by offering a total of seven different workouts.
Here is William Bonac’s shoulder routine:-
- Lateral Raise on Machine (5 sets of 10 to 15 reps)
- Dumbbell Upright Row (5 sets of 10 to 15 reps)
- Cable Lateral Raise (5 sets of 10 to 15 reps)
- Cable Front Raise with Rope (5 sets of 10 to 15 reps)
- Shoulder Press Machine (5 sets of 8 to 12 reps)
- Smith Machine Upright Row (5 sets of 10 to 12 reps)
- Reverse Pec Deck (5 sets of 10 to 15 reps)
Thursday: Leg Workout
A leg routine of nine distinct exercises is conducted by William Bonac on Thursday.
Here is William Bonac’s leg routine:-
- Single-Leg Extension (5 sets of 10 to 15 reps)
- Walking Plate Lunge (5 sets of 10 to 15 reps each leg)
- Hack Squat (5 sets of 8 to 12 reps)
- Leg Press (5 sets of 8 to 12 reps)
- Seated Leg Extension (5 sets of 10 to 15 reps)
- Seated Leg Curl (5 sets of 10 to 15 reps)
- Lying Hamstrings Curl (5 sets of 8 to 12 reps)
- Seated Calf Raise (5 sets of 15 to 20 reps)
Friday: Arm Workout
A total of 5 different exercises are performed by William Bonac on Friday in his arm routine.
Here is William Bonac’s arm routine:-
- Dumbbell Concentration Curl (5 sets of 8 to 12 reps)
- EZ Bar Skull Crusher (5 sets of 8 to 12 reps)
- Alternating Dumbbell Curl (5 sets of 8 to 12 reps)
- Triceps Rope Push Down (5 sets of 8 to 12 reps)
- Seated Machine Preacher Curl (5 sets of 10 to 15 reps)
Saturday and Sunday: Rest
On Saturday and Sunday, William Bonac relaxes.
Those were the training routines William Bonac follows in his routine. As a component of his workout routine, he also practices some of the tips and skills he reads as a way to ace every workout he does. The following section will contribute tips about what his enthusiasts can do to keep up with him!
William Bonac Workout Tips and Tricks
We will go through William’s workout tips that he provides us with so that he can work better throughout his workout routines in this segment. Continuity is important to him, but being physically fit demands a lot of hard work and endurance. Therefore, this segment will focus particularly on how to be physically fit. Keep on reading.
When it comes to your muscle split, keep it simple
The man Jay Cutler once labeled as “the future of bodybuilding” has perfect sizes. Iron game players know him as the champion, and it’s simple to understand why. Bonac was born in Ghana and bred in Ghana before he finally moved to The Netherlands. At the delicate age of 13, he began tossing weights around to promote his athleticism and remove stress. As a gym assaulter, his procedure combines full-throttle aggression with a thoughtfully calm mindset. You won’t accomplish a physique like The Conqueror by letting two or three-day splits or the infrequent full-body workout. Regular training of devotedness and high volume is expected.
A big fan of front squats
If you’re a pussy, avoid squats, and use the leg extension only once a week, you’re not going to arrange quads like Willaim Bonac.
Ironically, Bonac’s quads had always been weaker than his. As a professional, his chest, shoulders, and arms were jack as park and he was needed to add mass and symmetry. However, matters have changed since then as his legs are presently his most suitable focus.
As a result, Bonac favors front squats to back squats because they target the quadriceps further. Due to the position of the bar, front squats also help to maintain the lower back in a neutral position, thereby overcoming lower back pain.
The majority of people cry and moan about front squats. Nevertheless, you require this in your life if you desire pants-splitting wheels. As long as he doesn’t let his form slip, he supports a great system throughout the exercise. Of course, that’s a good concept. Your spinal discs will be inclined to slip if you skim your form during front squats.
Arm yourself with guns and heavy weapons
The arms of William Bonac are very great. They are enormous. Bonac’s arm workout mixes free weights and fixed machines to present a simple but powerful workout. The way his arms are curved establishes the model for the rest of his body. The manner is strong, impressive, and downright crazy.
According to many deciding panels at bodybuilding competitions, William Bonac’s arms helped him obtain highly during competitions. The cause is obvious. William Bonac’s arm workout involves heavy equipment. He must keep the generous peaks he’s become recognized for by doing dumbbell bicep curls drop sets. When it comes to those horseshoe triceps, he admires triceps extensions, high-rep dips, and a lot of triceps-based fixed machines.
That was all about the workout tips that William gives to his family and friends, and to those who would like to support him on his fitness mission. The next part of our discussion will be about his diet plan, which has driven him to go over to the other half of the realm, where he is admired for his toughness.
William Bonac Diet Plan
Buying In Bulk
His regional market in the Netherlands is where he obtains his food. By doing this, he can buy a pack of meat and eggs for half the price of what he would pay at his regional supermarket.
William does one large shop every two weeks, which observes him through the next two weeks. By doing this, he can always be certain he has enough food at home for recovery and pre-training meals.
Healthy And Nutritious
Following the purchase and storage of the food, he cooks his meals in advance and stores them in small Tupperware containers.
His chosen foods are lean fish and meat, along with rice, potatoes, and other wholesome carbs. He also buys a lot of eggs, so he can prepare omelets for breakfast daily, or eat them poached.
As an instance of William’s daily diet, here is an example:
- 1st Meal: 2 Whole Eggs, 6 Egg whites, 2 scoops Whey protein, 1 Banana, and 1 cup Oatmeal
- 2nd Meal: 220 gm Chicken breast, 300 gm White rice, and 75 gm Broccoli
- 3rd Meal: 220 gm Chicken breast, 300 gm White rice, and 75 gm Broccoli
- 4th Meal: 220 gm Steak, 300 gm White rice, and 75 gm Green beans
- 5th Meal: 220 gm Salmon, 300 gm White rice, and 70 gm Broccoli
- 6th Meal: 220 gm Chicken breast, 200 gm Potatoes, and 75 gm Broccoli
The whole diet plan that William follows every day is as under. He continues changing his meals here and there according to his requirements and his diet plan is not perfect. However, his macronutrients remain the same. In the following section, we will also discuss the supplements and nutritional consumptions he would incorporate into his diet.
William Bonac Nutrition and Supplements
William Bonac’s body is something that required a lot of effort to strengthen and care for. However, despite his severe diet and strenuous workouts, he still maintained to find a little lady luck. Besides taking supplements, he also takes others.
The following are a few of his public announcements on supplements:
- There’s something about the first one that might raise a few eyebrows, not because of the stock, but because of its determination. Taking Hyperbolic Mass is William’s decision. You may not be familiar with the struggle bodybuilders have when it comes to staying in configuration if you aren’t one or just beginning. For his determined workouts, will help fuel him.
- The second stock is called Muscle Fuel Anabolic. There are numerous ingredients in this mix: creatine, amino acids, minerals, sugars, protein, and carbohydrates. When the season ends, he takes it off-season to keep his mass up.
- One of the BCAAs he suggests is Amino-Gro. It is a supplement that he consumes before working out. Those nutrients and vitality give his body the energy it necessitates to build up those astonishing muscles.