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Dennis Wolf Workout Routine and Diet Plan 2021.

Dennis Wolf

Dennis Wolf is a well-known German IFBB Professional Bodybuilder and Fitness Icon. His birthday is October 30, 1978, and he was born and raised in Kyrgyzstan, Germany. He made his best win at the World Amateur Championships in 2014. He is also a Fitness Trainer.

Dennis Wolf started gym and gaining muscle and weight at an early age. He follows his diet and workout schedule very strictly for his powerful body. Here are the workout routine and diet plan Wolf followed to enhance his fitness, agility, timing, and power.

Dennis Wolf’s Body Measurement (Body Stats)

Talking about Dennis Wolf’s height and body weight, he stands at 5 ft 11 inches and weighs around ‎120.2 – 124.7 kg or 265 – 275 lbs.

Age43 years
Height155 cm (5’11”) or 1.55 m
Weight120.2 – 124.7 kg or 265 – 275 lbs
Chest Size56 inches
Waist Size31 inches
Biceps Size22 inches
Thighs Size29 inches
Calves Size17 inches
NationalityGerman
ProfessionIFBB Professional Bodybuilder and Fitness Icon

Dennis Wolf Workout Routine

Before starting, Dennis Wolf’s workout routine, make sure you stay hydrated throughout workouts by drinking lots of water or energy drinks. And don’t forget to warm up workouts and make sure to cool down by stretching your muscles out. This will help you to perform injury-free workouts.

Here is Dennis Wolf’s workout routine:-

Monday: Chest and Biceps Workout

On Monday, Dennis Wolf performs a chest and biceps routine by doing a total of 8 different workouts.

Here is Dennis Wolf’s chest and biceps routine:-

  1. Incline Barbell Bench Press (Warm-Up: 20-minute)
  2. Incline Barbell Bench Press (3 sets, 8 to 12 reps)
  3. Bench Press (2 sets, 8 to 12 reps)
  4. Incline Flyes (2 sets, 8 to 12 reps)
  5. Cable Cross-Overs (1 set, 15 reps)
  6. Seated Dumbbell Curls (2 sets, 10 reps)
  7. Barbell Curls (2 sets, 10 reps)
  8. One-Arm Cable Curls (1 set, 12 reps each arm)

Tuesday: Legs Workout

On Tuesday, Dennis Wolf performs a legs routine by doing a total of 8 different workouts.

Here is Dennis Wolf’s legs routine:-

  1. Leg Extensions (Warm-Up: 20 minutes)
  2. Leg Press (3 sets, 15 reps)
  3. Squats (2 sets, 10 to 15 reps)
  4. Lying Leg Curls (3 sets, 10 to 15 reps)
  5. Good Mornings (2 sets, 10 reps)
  6. One-Legged Curls (1 set, 10 reps each leg)
  7. Standing Calf Raises (3 sets, 15 reps)
  8. Sitting Calf Raises (2 sets, 15 reps)

Thursday: Back and Rear Delts Workout

On Thursday, Dennis Wolf performs a back and rear delts routine by doing a total of 8 different workouts.

Here is Dennis Wolf’s back and rear delts routine:-

  1. Dumbbell Pull Overs (Warm-Up: 20 minutes)
  2. Dumbbell Pull-Overs (2 sets, 10 reps)
  3. Close Grip Pull Downs (2 sets, 10 reps)
  4. Barbell Rows (2 sets, 10 reps)
  5. Seated One-Arm Rows (1 set, 12 reps each arm)
  6. Lying Reverse Flyes (3 sets, 12 reps)
  7. One Arm Cable Reverse Flyes (2 sets, 12 reps each arm)
  8. Shrugs (2 sets, 10 reps)

Friday: Shoulders, Triceps, and Abs Workout

On Friday, Dennis Wolf performs a shoulder, triceps, and abs routine by doing a total of 8 different workouts.

Here is Dennis Wolf’s shoulders, triceps, and abs routine;-

  1. Front Shoulder Press Machine (Warm-Up: 20 minutes)
  2. Front Shoulder Press Machine (3 sets, 10 to 12 reps)
  3. Dumbbell Side Lateral Raise (2 sets, 10 reps)
  4. One arm cable Lateral Raise (1 set, 10 reps each arm)
  5. Cable Push Downs (3 sets, 10 to 12 reps)
  6. French Press (3 sets, 10 reps)
  7. One Arm Cable Push Downs (1 set, 15 reps)
  8. Sit-Ups (3 sets, 15 to 20 reps)

Wednesday, Saturday, and Sunday: Rest

On Wednesday, Saturday, and Sunday, Dennis Wolf rests and recovers.

Dennis Wolf’s Diet Plan

Dennis Wolf follows a healthy and well-balanced diet plan. He usually eats 7 meals a day, and his diet consists of Oatmeal, Banana, Protein powder, Chicken breast, Brown rice, Fish, Steak, Potato, etc.

Here is Dennis Wolf’s diet plan:-

  • 1st Meal: 1/2 cup oatmeal, 1 banana, and 100 grams of protein powder
  • 2nd Meal: 40 grams protein powder
  • 3rd Meal: 10 oz chicken breast and 1/2 cup brown rice
  • 4th Meal: 14 oz fish and 1/2 cup brown rice
  • 5th Meal: 10 oz steak and 1/2 cup brown rice
  • 6th Meal: 10 oz chicken breast and 10 oz potato 
  • 7th Meal: 80 grams protein from powder

Supplements

  • Fat Burner
  • Protein Powder
  • Amino Acids
  • Pre-Workout

FAQ Regarding Dennis Wolf

How many times a week does Dennis Wolf work out?

Dennis Wolf usually works out 4 days a week. His workout includes Chest, Biceps, Legs, Back, Rear Delts, Shoulders, Triceps, and Abs.

What does Dennis Wolf eat in a day?

Dennis Wolf usually eats 7 meals a day. His diet consists of Oatmeal, Banana, Protein powder, Chicken breast, Brown rice, Fish, Steak, Potato, etc.

How many calories does Dennis Wolf eat a day?

Dennis Wolf usually eats 3.5k to 4.5k calories a day.

How much is Dennis Wolf’s net worth?

Dennis Wolf is a well-known German IFBB Professional Bodybuilder and Fitness Icon who has a net worth of 3.28 million dollars.