Akim Williams used to only focus on the bench press when he first started training.
Workout routines are crucial in training. They ensure that you effectively target different muscle groups while building strength. They’re a cornerstone for bodybuilders and fitness enthusiasts who aim to achieve muscle growth and strength milestones.
But how do you create the perfect workout routine to reach your goals? Planning a weekly training schedule can feel overwhelming and even demotivating at times. For inspiration, look no further than IFBB Pro League bodybuilder and Olympian Akim Williams, whose approach offers valuable guidance to keep you on track. Below, we delve into Men’s Open bodybuilder Akim Williams’ full workout routine ahead of the 2025 Arnold Classic.
| Full Name: Akim Williams (Men’s Open Bodybuilder) | ||
| Weight | Height | Date of Birth |
| (120 kg) 265 lbs | (178 cm) 5’10″ | 08/20/1984 |
| Division | Era | Nationality |
| Men’s Open | 2010s, 2020s | American |
Who Is Akim Williams?
Akim Williams, also known as “Brooklyn Beast” is an IFBB pro bodybuilder and an Olympian. He was born in Brooklyn, New York, and attended a local high school. Later, he pushed himself to attend Long Island University, where he graduated with a degree in computer science.
Williams was always passionate about sports and other physical activities. However, he was skeptical about weightlifting. During his time in the university gym, his concerns about weightlifting persisted despite his constant inspiration from bodybuilding greats like Ronnie Coleman and Arnold Schwarzenegger. He believed squats were bad for the knees and was only interested in benching.
“Honestly, the first few months in that weight room, all I did was bench press because it was all I cared about.”
– Akim Williams
Williams started his road to bodybuilding by chance. One day, he met a coach named Ken Thompson, who taught him that building your lower body helps build muscle mass.
He also attended various academies, including one run by legend Charles Glass, where he learned to develop and hone his bodybuilding skills. This helped him with the physical and psychological aspects of the sport.
After his training by Charles Glass, Williams attended the 2016 Chicago Pro and placed fifth. He also increased his weight and muscle mass from 150 to 300 lbs. Though he has suffered several injuries in his career, Williams hasn’t allowed this to affect his commitment to being the best in bodybuilding. His ability to recover and adapt to situations and times proves his psychological and physical strengths, even with criticism from the media.
Competition History
Akim Williams has been active in bodybuilding competitions since 2011, when he attended the NPC Junior Nationals. He also competed with greats like Phil Heath, Big Ramy, Dexter Jackson, and Shawn Rhoden in the 2016 Olympia and came 16th. Here is a list of his competitions.
| Year | Contest Name | Position | |
| 2015 | IFBB Tampa Pro | 8th | |
| 2016 | IFBB Chicago Pro | 6th | |
| 2016 | IFBB Tampa Pro | 1st | |
| 2016 | IFBB Arnold Classic, Asia | 9th | |
| 2016 | IFBB Olympia Men’s Bodybuilding | 15th | |
| 2016 | IFBB Men’s Bodybuilding | 10th | |
| 2017 | IFBB New York Pro | 5th | |
| 2017 | California Pro | 5th | |
| 2018 | IFBB New York Pro | 10th | |
| 2018 | IFBB Toronto Pro | 2nd | |
| 2018 | IFBB Muscle Mayhem Pro | 2th | |
| 2019 | Arnold Classic, USA | 9th | |
| 2019 | IFBB Indy Pro | 2nd | |
| 2019 | IFBB Arnold Classic South America | 3rd | |
| 2019 | IFBB Bigman Weekend Pro | 2nd | |
| 2019 | IFBB New York Pro | 2nd | |
| 2019 | Mr. Olympia | 9th | |
| 2020 | Arnold Classic, USA | 7th | |
| 2020 | IFBB Chicago Pro | 1st | |
| 2020 | Mr. Olympia | 6th | |
| 2021 | IFBB Puerto Rico Pro | 1st | |
| 2021 | Arnold Classic USA | 5th | |
| 2021 | Mr. Olympia | 9th | |
| 2022 | Mr. Olympia | 16th | |
| 2023 | Arnold Classic USA | 6th | |
| 2024 | IFBB Big Man Weekend Spain Pro | 1st | |
| 2024 | Arnold Classic | 6th | |
| 2024 | Mr. Olympia | 10th |
Akim Williams Training Routine
Akim Williams adopts a weekly bro split workout routine focusing on training different muscle groups. He trains six days a week and does four sets of reps ranging from fifteen to twenty. This study shows that adopting split training for your workouts can help stimulate muscle growth and build strength (1).
Day 1 — Chest
| Exercises | Sets | Reps | |
| Bench Presses | 4 | 10-12 | |
| Incline Dumbbell Presses | 4 | 10-12 | |
| Dumbbell Flys | 4 | 10-12 | |
| Cable Chest Flys | 4 | 10-12 | |
| Chest Dips | 4 | 10-12 |
Day 2 — Back
Before starting Akim Williams’ back workouts, he likes to warm up with lat pulldowns to help improve exercise performance (2).
| Exercises | Sets | Reps | |
| Wide-Grip Lat Pulldowns | 4 | 15-20 | |
| T-Bar Rows | 4 | 15-20 | |
| Dumbbell Bent Over Rows | 4 | 15-20 | |
| Seated Cable Rows | 4 | 15-20 | |
| Machine Pull-Ups | 4 | 15-20 | |
| Cable Bent-Over Rows | 3 | 15-20 |
Day 3 — Shoulders
| Exercises | Sets | Reps | |
| Overhead Presses | 4 | 10-15 | |
| Front Raises | 4 | 10-15 | |
| Dumbbell Bent-Over Rows | 4 | 10-15 | |
| Barbell Shrugs | 4 | 10-15 | |
| Dumbbell Lateral Raises | 4 | 10-15 |
Day 4 — Arms
| Exercises | Sets | Reps | |
| Triceps Pushdowns | 4 | 15-20 | |
| Close-Grip Bench Presses | 4 | 15-20 | |
| Biceps Curls | 4 | 15-20 | |
| Hammer Curls | 4 | 15-20 | |
| Preacher Curls | 4 | 15-20 |
Day 5 — Legs
| Exercises | Sets | Reps | |
| Squats | 4 | 10-15 | |
| Leg Curls | 4 | 10-15 | |
| Standing Calf Raises | 4 | 10-15 | |
| 45-Degree Leg Presses | 4 | 10-15 | |
| Leg Extensions | 4 | 10-15 |
Day 6 — Abs
| Exercises | Sets | Reps | |
| Crunches | 4 | 15-20 | |
| Leg Raises | 4 | 15-20 | |
| Hanging Leg Lifts | 4 | 15-20 | |
| Russian Twists | 4 | 15-20 | |
| Planks | 4 | 1 min. holds |
Workout Notes
Warm-Ups
Akim Williams begins his workouts with warms up before doing his working sets. This helps him get the blood flowing and improves his exercise approach. He’s also particular about the best movements during exercises. “Most of the time, some won’t move with pull-ups and stuff like that. But if you can’t do pull-ups or pull-ups isn’t the best movement for you, definitely some lat pulldowns. Especially to warm up the back,” Williams explained.
Range of Motion
For some of his exercises, he uses a better stretch and a more extended range of motion to effectively hit target muscles, which is effective for muscle hypertrophy. He also incorporates many crunches and planks into his core exercises.
Training Intensity & Rest
When Williams trains, even with heavy weights, he tries to focus on maintaining proper form. He rests no longer than one minute between sets when he trains for intensity. However, if he’s training for strength, then at least two minutes rest. His rep range is between 10-20. Akim Williams takes a day to rest and recover after working out for six days using a bro split. This helps his muscle repair and recovery.
Meal Plan
Williams adopts a strict diet plan with clean foods and carb cycling. His meals include a lot of lean proteins and vegetables. He consumes five meals daily and tries as much as possible to avoid cheat meals. Williams also takes a lot of multivitamins and supplements, which help with his nutrition and improve his workouts.
Supplements
Akim Williams uses supplements to help recover and make progress. These can be anything from proteins powders to pre-workouts, and buying tons of supplements can be expensive. That being said, take full advantage of MuscleMeds’ 25% off sale on their supplement stacks!
Wrapping Up
Akim Williams may not have claimed bodybuilding’s most prestigious title, but that hasn’t diminished his relentless dedication to the sport. His impressive physique, marked by sheer size and impeccable definition, is a testament to years of hard work and unwavering passion. As he sets his sights on the 2025 Arnold Classic, Williams is widely regarded as a strong contender for a top-three finish.
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References
- Bartolomei, S., Nigro, F., Malagoli Lanzoni, I., Masina, F., Di Michele, R., & Hoffman, J. R. (2021). A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. Journal of strength and conditioning research, 35(6), 1520–1526. https://doi.org/10.1519/JSC.0000000000003573
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
