How Flex Wheeler Works Out For A Full Body Pump

This workout from Flex Wheeler will get you huge in no time.

We all know those big bodybuilding names. Ronnie Coleman, Dorian Yates, Schwarzenegger, Phil Heath, Lee Haney, just to name a few. But others have walked among them as equally impressive monsters, shining under the bright lights of the Olympia stage, each muscle popping out as individuals making up one whole mass monster. Flex Wheeler has received high praise from his fellow bodybuilders over the years as some have stated he is the best they’ve seen, or the greatest they’ve gone up against. But Flex Wheeler didn’t get there by chance. It was hard work, grueling hours in the gym, and a strict routine that made him who he was. Today, we’ll show you one of those week long monster workouts that allowed Wheeler to thrive amongst other giants in the pro bodybuilding world.

When it comes to our own goals, learning from the best is always the top option. By taking workouts and routines from those who have gone before us, we are able to learn from them as they have done these exact workouts before. They are living proof of what these results can show. So while we may think we aren’t worthy of performing such beastly workouts, think again. You have to start somewhere, and a seriously massive routine from a giant like Wheeler is certainly a good place to start.

We’ll take you through one of Flex Wheeler’s weekly workouts so you can see some huge gains start to take place. With upper and lower body days, on top of really pushing that weight around and getting a huge pump, you can be well on your way to looking like Wheeler himself.

Flex Wheeler

About Flex Wheeler

Flex Wheeler is an IFBB pro bodybuilder who won the Arnold Classic four times and has been touted by his fellow pro bodybuilders as one of the greatest they’ve seen. His professional debut took place at the IFBB World Amateur Championships in 1990 and he hasn’t looked back. His no quit attitude saw him announce retirement but still compete until 2003, a well as a comeback in 2017 at Mr. Olympia where he finished in fifteenth.


It seems now that Wheeler is dealing with health problems, and while he still has that no quit attitude, he has been forced to shift his priorities to other areas of interest in his life. Regardless of where he is at now, he is still a great bodybuilder and one people will admire and respect for a long time to come.

Flex Wheeler

Flex Wheeler Training Routine

With this training routine from Flex Wheeler, you will notice higher sets and higher reps, something not seen in a lot of these athlete workouts we’ve covered. This will really work for hypertrophy and get those muscles into a fatigued state so they are forced to grow. If you regularly partake in things like drop sets, consider putting those aside for now because you will work your muscles to oblivion with this workout and avoiding injury makes more sense than pushing yourself to an ungodly limit. A great variety of exercises with many different machines and free weights, this routine will challenge your muscles differently to cause confusion, while also giving you new exercises to try to stay engaged.

Day 1 – Chest Day

Exercises Sets Reps
Incline Barbell Bench 5 10
Flat Machine Press 5 10
Flat Dumbbell Bench Press 5 8
Hammer Strength Press 5 12
Incline Dumbbell Fly 5 10


Day 2 –  Back Workout

Exercises Sets Reps
Assisted Pull-Up Machine 5 10
T-Bar Row 5 10
Close Grip Seated Cable Row 5 8
Close Grip Lat Pulldown 5 10
Barbell Deadlift 5 8



Day 3 – Arm Workout

Exercises Sets Reps
Triceps Pushdown Machine 4 12
Single Arm Machine Preacher Curl 4 12
Single Arm Triceps Extension With Rope 4 10
Machine Preacher Curl 4 10
Dumbbell Alternating Curl 4 8


Day 4 – Shoulder Workout

Exercises Sets Reps
Dumbbell Rear Delt Fly 4 10
Barbell Upright Row 4 8
Incline Dumbbell Front Raise 4 8
Smith Machine Overhead Press 4 10
Reverse Pec Deck 4 12
Machine Shrug 4 15


Day 5 – Leg Workout

Exercises Sets Reps
Single Leg Extension 5 10
Leg Press 5 10
Hack Squat 5 8
Lying Hamstring Curl 5 10
Leg Extension 5 10
Seated Calf Raise 5 12
Donkey Calf Raise 5 12


Flex Wheeler

Featured Supplement

While Flex Wheeler uses his own supplements of choice, having a solid supplementation routine is more than beneficial and essential for all of our goals. Anything from a protein powder, pre-workout, or intra-workout supplement, to even something like a fat burner and testosterone booster if that is required, all of these have the ability to boost your overall health and wellness, as well as your training and performance for the results you want most.

We wanted to share a great protein supplement with you from Performance Lab so you can see just what a high-quality and top tier protein looks like. Whether you choose this one or not, use this powder to compare against others so you know what to look for and exactly what you deserve out of your supplements.

Performance Lab SPORT Protein

Performance Lab SPORT Protein is a great protein supplement made from brown rice protein and is much cleaner than most out there. A great formula with amazing ingredients, this natural, safe, and effective protein is exactly what you need to see great muscle growth for both cutting or bulking. With 20g of protein and just 100 calories, this is conducive to any diet and contains zero allergens.

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Wrap Up

When it comes to working out like the pros, you have to look to the pros for advice. This workout from pro bodybuilder Flex Wheeler is certainly one to boost all the upper and lower body growth you need most. By having a week long workout at your disposal you know exactly what you are getting because the pros have done it before. Their massive physiques and real results are evidence that whatever these exercises are work wonders and they can do the same for you. Check out this workout from superstar Flex Wheeler and work to boost your overall body goals today.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Flex Wheeler Instagram

Austin Letorney
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.