4-Week Workout Routine Inspired By Flex Wheeler (Download PDF)

Flex Wheeler workout routine

Kenneth Flex Wheeler is a popular and inspirational name in the bodybuilding community.

He is a retired professional bodybuilder and one of the rivals of Dorian Yates and Ronnie Coleman.

He won the Arnold Classic four times between 1993 and 2000 and earned 2nd place at Mr Olympia competition three times in 10 years.

Flex Wheeler is considered one of the best bodybuilders of all time despite not winning Mr Olympia.

His impressive, giant, and proportional physique inspires millions worldwide, and many even want to try his workout plan.

Wheeler’s actual workout split isn’t publicly accessible, but his various workout videos are available on the web.

So, I’ve decided to compile all of his workout videos and design an ultimate mass-building training plan.

If you want to follow a lookalike Flex Wheeler workout routine, I recommend reading below.

4-Week Muscle-Building Workout Routine Inspired By Flex Wheeler

Flex Wheeler Training Program

This program involves training five times weekly, a simple yet effective bodybuilding split that you need to grow your mass and shape your physique.

Here’s how a Wheeler’s training split may look:

  • Monday – Chest
  • Tuesday – Back
  • Wednesday – Legs
  • Thursday – OFF
  • Friday – Shoulders
  • Saturday – Arms
  • Sunday – OFF

This program combines isolation and compound exercises, focuses equally on every muscle group, and can help you build muscle, strength, and an aesthetic physique over time.

The Fitness Phantom Tips before starting this program:

  • You can make some changes according to your needs.
  • Do some dynamic warm-up exercises and lightweight sets before starting the main workout.
  • Try to constantly challenge your muscles by increasing load over time but without compromising form.
  • Use supportive equipment, such as a powerlifting belt, wrist braces, and knee compressor, particularly when you lift heavy for a safe and efficient workout.

Week 1

Monday – Chest

ExerciseSetsReps
Incline Barbell Bench Press3-46-12
Incline Dumbbell Bench Press3-46-12
Flat Barbell Bench Press3-46-12
Seated Pec Deck Fly4-510-12
Seated Bench Press Machine3-410-12

Tuesday – Back

ExerciseSetsReps
Close Neutral Grip Lat Pull Down5-610-15
Close Neutral Grip T-Bar Row5-610-15
Smith Machine Deadlift5-610-15

Wednesday – Legs

ExerciseSetsReps
Single-leg Extension3-415/leg
Vertical Leg Press3-410-12
Angled Leg Press3-410-12
Single-leg Angled Leg Press1-212/leg
Reverse Hack Squat3-410-15
Lying Leg Curls3-412-15
Single Leg Curl2-315/leg
Stiffed Leg Deadlift2-310-12

Thursday – OFF

Let your muscles recover, and get ready for the next sessions.

Friday – Shoulders

ExerciseSetsReps
Seated Machine Shoulder Press3-412-15
Dumbbell Lateral Raises3-412-15
Barbell Upright Row3-412-15
Reverse Pec Deck Fly3-412-15

Saturday – Arms

SupersetSetsReps
Triceps Bar Press Down + Single-arm Nautilus Curl3-412-15
Machine Dips + Single-arm Nautilus Curl3-412-15
Single-arm Overhead Triceps Extension (High to Low)3-412-15
Dumbbell Concentration Curl3-412-15

Week 2

Monday – Chest

ExerciseSetsReps
Incline Barbell Bench Press4-58-12
Flat Dumbbell Bench Press4-58-12
High to Low Cable Fly4-510-12
Flat Machine Chest Press3-48-12
Incline Hammer Chest Press3-48-12

Tuesday – Back

ExerciseSetsReps
Pull-ups4-56-12
T-Bar Row4-510-15
Seated Cable Row4-510-15
Lat Pulldown w/ D-handles4-510-12

Wednesday – Legs

ExerciseSetsReps
Single-leg Extension3-415/leg
Vertical Leg Press3-410-12
Angled Leg Press3-410-12
Standing Machine Hack Squat1-212/leg
Lying Leg Curls3-410-15
Single Leg Curl2-315/leg
Barbell Lunges2-310-12

Friday – Shoulders

ExerciseSetsReps
Chest Supported Standing DB Lateral Raises3-410-12
Barbell Upright Row3-410-12
Chest Supported 75-degree DB Front Raises3-410-12
Smith Machine Front Overhead Press3-410-12
Reverse Pec Deck Fly3-410-12
Standing Machine/DB Shoulder Shrug3-410-12

Saturday – Arms

SupersetSetsReps
Machine Dips + Single-arm Nautilus Curl3-412-15
Alternating DB Curl + French Press3-412-15
Preacher Machine Curl + One-arm Extension (High to Low)3-412-15

Week 3

Monday – Chest

ExerciseSetsReps
Incline Barbell Bench Press4-56-12
Incline Dumbbell Bench Press4-56-12
Flat Barbell Bench Press3-410-12
Seated Pec Deck Fly3-410-12
Seated Machine Press3-410-12

Tuesday – Back

ExerciseSetsReps
Close Neutral Grip Lat Pull Down4-610-15
Close Neutral Grip T-Bar Row4-610-15
Smith Machine Deadlift4-610-15
Single-arm Dumbbell Row3-410/side

Wednesday – Legs

ExerciseSetsReps
Single-leg Extension3-415/leg
Vertical Leg Press3-410-12
Angled Leg Press3-410-12
Standing Machine Hack Squat1-212/leg
Lying Leg Curls3-410-15
Single Leg Curl2-315/leg
Barbell Lunges2-310-12

Friday – Shoulders

ExerciseSetsReps
Seated Machine Shoulder Press3-412-15
Dumbbell Lateral Raises3-412-15
Upright Row3-412-15
Reverse Pec Deck Fly3-412-15
Dumbbell Shrugs3-412-15

Saturday – Arms

SupersetSetsReps
Barbell Curls3-412-15
Single-arm DB Preacher Curl3-412-15
Seated Concentration Curl3-412-15
Triceps Press Down3-412-15
Triceps Rope Push Down3-412-15

Week 4

Monday – Chest

ExerciseSetsReps
Incline Barbell Bench Press3-48-12
Flat Dumbbell Bench Press3-48-12
Flat Machine Chest Press3-48-12
Incline Hammer Chest Press3-48-12
Incline Dumbbell Flyes3-48-12

Tuesday – Back

ExerciseSetsReps
Pull-ups4-56-12
T-Bar Row4-510-15
Seated Machine Row4-510-15
Standing Cable Lat Pullover4-510-12
Chest-Supported Dumbbell Row

Wednesday – Legs

ExerciseSetsReps
Single-leg Extension3-415/leg
Vertical Leg Press3-410-12
Angled Leg Press3-410-12
Standing Machine Hack Squat1-212/leg
Lying Leg Curls3-410-15
Single Leg Curl2-315/leg
Barbell Lunges2-310-12

Friday – Shoulders

ExerciseSetsReps
Chest Supported Standing DB Lateral Raises3-410-12
Barbell Upright Row3-410-12
Chest Supported 75-degree DB Front Raises3-410-12
Smith Machine Front Overhead Press3-410-12
Reverse Pec Deck Fly3-410-12
Standing Machine/DB Shoulder Shrug3-410-12

Saturday – Arms

SupersetSetsReps
Machine Dips + Single-arm Nautilus Curl3-412-15
Alternating DB Curl + One-arm Crossover Cable Extension3-412-15
Incline Dumbbell Curls + One-arm Forward Triceps Extension3-412-15

Download The Flex Wheeler Training Program PDF


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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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