William Bonac Workout Routine & Diet Plan 2023

William Bonac, also known as “The Conqueror,” is an IFBB Professional Bodybuilder from Ghana. His birthday is May 18, 1982, and he was born in Ghana and currently lives in the Netherlands. Some of his favorite bodybuilders and idols include legends such as Flex Wheeler and Kai Greene.

William Bonac started gym and gained muscle and weight at an early age. He follows his diet plan and workout regime very strictly for his well-physique body. Here are the William Bonac workout routine and diet plan followed to improve his fitness, agility, timing, and power.

William Bonac’s Body Measurement (Body Stats)

Talking about William Bonac’s height and body weight, he stands at 5 ft 7 inches and weighs around 104 kg or 229 lbs. Moreover, William has black hair and dark brown eyes.

William Bonac Workout Routine

Before starting, William Bonac workout plan, make sure you stay hydrated during the workout by drinking lots of water or energy drinks. And don’t forget to warm-up exercise and make sure to cool down by extending your muscles out. This will support you to do injury-free workouts or exercises.

Here is William Bonac’s workout routine:-

Monday: Chest Workout

On Monday, William Bonac performs a chest routine by doing a total of 6 different workouts.

Here is William Bonac’s chest routine:-

1. Incline Dumbbell Fly (5 sets of 10 to 12 reps)
2. Incline Dumbbell Bench Press (5 sets of 8 to 12 reps)
3. Flat Dumbbell Bench Press (5 sets of 8 to 12 reps)
4. Dumbbell Chest Pull Over (5 sets of 10 to 12 reps)
5. Hammer Strength Press (5 sets of 10 to 12 reps)
6. Standing Cable Fly (5 sets of 10 to 12 reps)

Tuesday: Back Workout

On Tuesday, William Bonac performs a back routine by doing a total of 6 different workouts.

Here is William Bonac’s back routine:-

1. T-Bar Row (5 sets of 8 to 12 reps)
2. Uni-Lateral Row Machine (5 sets of 8 to 12 reps)
3. Close Grip Seated Cable Row (5 sets of 8 to 12 reps)
4. Middle Back Row (5 sets of 8 to 12 reps)
5. Barbell Row (5 sets of 8 to 12 reps)
6. Lower Lat Row (5 sets of 8 to 12 reps)

Wednesday: Shoulder Workout

On Wednesday, William Bonac performs a shoulder routine by doing a total of 7 different workouts.

Here is William Bonac’s shoulder routine:-

1. Lateral Raise on Machine (5 sets of 10 to 15 reps)
2. Dumbbell Upright Row (5 sets of 10 to 15 reps)
3. Cable Lateral Raise (5 sets of 10 to 15 reps)
4. Cable Front Raise with Rope (5 sets of 10 to 15 reps)
5. Shoulder Press Machine (5 sets of 8 to 12 reps)
6. Smith Machine Upright Row (5 sets of 10 to 12 reps)
7. Reverse Pec Deck (5 sets of 10 to 15 reps)

Thursday: Leg Workout

On Thursday, William Bonac performs a leg routine by doing a total of 9 different workouts.

Here is William Bonac’s leg routine:-

1. Single-Leg Extension (5 sets of 10 to 15 reps)
2. Walking Plate Lunge (5 sets of 10 to 15 reps each leg)
3. Hack Squat (5 sets of 8 to 12 reps)
4. Leg Press (5 sets of 8 to 12 reps)
5. Seated Leg Extension (5 sets of 10 to 15 reps)
6. Seated Leg Curl (5 sets of 10 to 15 reps)
7. Lying Hamstrings Curl (5 sets of 8 to 12 reps)
8. Seated Calf Raise (5 sets of 15 to 20 reps)

Friday: Arm Workout

On Friday, William Bonac performs an arm routine by doing a total of 5 different workouts.

Here is William Bonac’s arm routine:-

1. Dumbbell Concentration Curl (5 sets of 8 to 12 reps)
2. EZ Bar Skull Crusher (5 sets of 8 to 12 reps)
3. Alternating Dumbbell Curl (5 sets of 8 to 12 reps)
4. Triceps Rope Push Down (5 sets of 8 to 12 reps)
5. Seated Machine Preacher Curl (5 sets of 10 to 15 reps)

Saturday and Sunday: Rest

On Saturday and Sunday, William Bonac rests.

William Bonac’s Diet Plan

William Bonac follows a clean and healthy diet plan. He usually eats 6 to 7 meals a day, and his diet consists of Whole eggs, Egg whites, Whey protein, Banana, Chicken breast, Oatmeal, White rice, Broccoli, Steak, Green beans, Salmon, Potatoes, etc.

Here is William Bonac’s diet plan:-

• 1st Meal: 2 Whole Eggs, 6 Egg whites, 2 scoops of Whey protein, 1 Banana, and 1 cup of 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

FAQ Regarding William Bonac

How many calories does William Bonac eat a day?

• William Bonac usually eats 4,654 calories a day.

How much is William Bonac’s net worth?

• William Bonac, also known as “The Conqueror,” is an IFBB Professional Bodybuilder who has a net worth of 1.5 million dollars.

Also, read Kali Muscle Workout Routine & Diet Plan.

Last Updated on July 28, 2023 by john liam