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Bodybuilding

Helmut Strebl’s Complete Bodybuilding Workout & Diet

by Terry Ramos Published on Feb 19, 2025 Expert verified by Don Saladino

Helmut Strebl workout
This post may contain affiliate links (disclosure policy).

Helmut Strebl targets all his major muscle groups every five to six days.  

Every bodybuilder aspires to sculpt the perfect muscular physique with minimal body fat, and Helmut Strebl is a prime example of that ideal. Even in his 50s, Strebl boasts a shredded, impeccably defined, sculpted body that inspires fitness enthusiasts worldwide.

But Helmut Strebl wasn’t always the epitome of strength and fitness. As a young boy, he was skinny and weak, and his slight frame often made him the target of bullying. Determined to protect himself and prove his worth, he turned to weightlifting — a decision that would transform his life. Today, Helmut Strebl is a world-champion bodybuilder, renowned fitness model, and motivational figure. 

So, how did Helmut Strebl evolve from a frail, timid boy to a powerhouse of muscle and determination? This article explores every aspect of his incredible transformation, delving into Helmut Strebl’s biography, personal profile, workout routines, and diet strategies. 

Full Name: Helmut Strebl 
Weight Height Date of Birth
(88.5-93.0 kg) 205-215 lbs(190.5cm) 6’3″11/06/1968
Profession Era Nationality 
Model & Bodybuilder2000s, 2010s, 2020sAustrian

Helmut Strebl’s Biography

helmut strebl
Images via Instagram @helmutstrebl0

Helmut Strebl is an Austrian bodybuilder born on November 6, 1968. In his preteens, Helmut Strebl was a target for bullies at his school and often got picked on. So, he started lifting weights for his protection. As he got stronger, he realized he could be as strong and muscular as his school friend, so he dedicated more time to weightlifting.

Before Strebl joined a gym, he enjoyed lifting weights. He had 5 kg improvised dumbbells from detergent bottles filled with water, which he used regularly to build muscle and strength. At 16, he enrolled in a local gym. 

Strebl believes his passion for achieving the best body and challenging mental condition has always been his secret to training and competing. He’s famous for his well-defined and shredded physique, with one of the lowest body fat percentages possible. He’s always motivated others to achieve their body and fitness goals.

Competition History

Helmut Strebl is a world-champion bodybuilder and fitness model. Although he hasn’t competed on the Olympia stage, he has an impressive resume, having won competitions like Mr. Fitness in 1998, Mr. Austria in 1996, and European Natural Bodybuilding Champion in 2011.

Year Contest NamePosition 
2014Miami Pro World Championship (Bodybuilding)1st 
2014Miami Pro World Championship (Over 40)1st
2014Miami Pro World Championship (Open Class)2nd
2013Miami Pro Natural Bodybuilding1st
2013Miami Pro Fitness Model Class (Over 40)1st
2013Miami Pro Muscle Model2nd
2012MiamiPro European Natural Bodybuilding1st
2012MiamiPro European Natural Muscle Model1st
2011FAME European Natural Bodybuilding1st
2011FAME European Muscle Fitness Model2nd
2010European Muscle Model & Natural Bodybuilding1st 
2009European Muscle Model & Natural Bodybuilding1st
2008European Muscle Model & Natural Bodybuilding1st
2008Muscle Fitness FAME1st
2005Muscle Fitness Model FAME2nd
2003Finalists of the Men’s Health CompetitionTop 20

Achievements

Helmut Strebl isn’t just about showcasing his incredible physique; he’s also taken time to develop his fitness career. Here are some of his achievements:

  • Nutritionist
  • Motivational Coach
  • 2005 Fitness Personal Training Course 
  • Personal Training & Nutrition and Injury Diagnosis & Treatment
  • Sports Biology
  • Training Sciences
  • Body and Sports Massage
  • First Aid
  • Practical & Methodical Exercise  
  • Special Training Sciences
  • Education (Theory of Teaching & Methodology)

Helmut Strebl’s Workout

Below is Helmut Strebl’s workout split.

“Every five or six days, I train each of my major muscle groups.”

— Helmut Strebl

Day 1 — Abs, Back, Calves, and Shoulders

Exercises Sets Reps 
Wide Grip Lat Pulldown416-20
Close Grip Chin Up312
Dumbbell Row (Using Pronation Grip)38-12
Seated Dumbbell Overhead Press58-12
Seated Dumbbell Side-Arm Raise315-20
Barbell Upright Row48-12
Seated Calf Raise530-50
Standing Calf Raise510-15
Seated Machine Crunch630-50
Leg Raise520-40

Day 2 — Chest and Triceps

Exercises Sets Reps 
Bench Press56-10
Dumbbell Bench Press with a Stability Ball510-15
Machine Fly510-15
Barbell Tricep Extension58-12
Dips515-20

Day 3 — Biceps, Hamstrings, and Abs

Exercises Sets Reps 
Barbell Preacher Curl58-12
Barbell Biceps Curl56-10
Lying Leg Curl48-12
Seated Leg Curl46-10
Bench Crunches530-40
Incline Bench Crunch530-50

Day 4 — Quads & Calves

Exercises Sets Reps 
Incline Leg Press520-30
Seated Leg Extension515-30
Seated Calf Raise530-50
Standing Calf Raise510-15

Day 5 — Glutes and Chest 

Exercises Sets Reps 
Lying Glutes Extension520-30
Standing Glutes Extension520-30
Close-Grip Decline Bench Press53-5

Day 6 — Rest and Recovery

Day 7 — Back and Calves

Exercises Sets Reps 
Seated Row415-20
Reverse-Grip Lat Pulldown510-14
Seated Calf Raise530-50
Standing Calf Raise510-15

Workout Notes

Helmut hanging

Helmut Strebl’s workouts often involve supersets where he trains to failure. He takes deep breaths about five times between sets before moving to the next exercise. When training, he always does warm-ups before his major exercises (1).

He also listens to his body and uses many mind-muscle connections, which have proven effective for muscle growth. Proper form is also essential when he lifts, and he always approaches his resistance exercises using a full range of motion.

Diet Plan

Helmut Strebl eats between five and seven meals daily. His meals contain a high proportion of lean protein, and he usually cuts carbs in the evenings. Here is what a full day of eating is like for him.

Meal One
  • Chicken
  • Egg Whites 5-8 with one Yolk
  • Coffee
  • Bagels with Mustard, Sweetener Jam, and Low Fat Spread
Meal Two
  • A Shake: 50 g of Proteins, 80 g of Carbs
Meal Three
  • Turkey or Chicken
  • Basmati Rice
Meal Four
  • Fish, Turkey, or Chicken
  • Basmati Rice
Meal Five
  • Turkey, Fish, or Chicken
  • Basmati Rice
Meal Six
  • Brown Toast (4 Slices)
  • Egg Whites 10-12

Helmut Strebl decreases his carb intake and slightly increases his fat consumption when cutting down for a competition.

“When I cut down for a competition, I do what is necessary to peak at 4% body fat.”

— Helmut Strebl

He also does carb cycling for about four weeks to an event where each cycle lasts four days. He consumes 150-200 grams of carbs in six meals for the first three days. On the fourth day, he increases his carb to 300-400 grams and starts cycling again.    

Follow Generation Iron on Instagram, Facebook, and Twitter for more bodybuilder biographies, workouts, and diets! 

Reference

  1. 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

About Terry Ramos

As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.

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