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 & Bodybuilder | 2000s, 2010s, 2020s | Austrian |
Helmut Strebl’s Biography
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 Name | Position |
| 2014 | Miami Pro World Championship (Bodybuilding) | 1st |
| 2014 | Miami Pro World Championship (Over 40) | 1st |
| 2014 | Miami Pro World Championship (Open Class) | 2nd |
| 2013 | Miami Pro Natural Bodybuilding | 1st |
| 2013 | Miami Pro Fitness Model Class (Over 40) | 1st |
| 2013 | Miami Pro Muscle Model | 2nd |
| 2012 | MiamiPro European Natural Bodybuilding | 1st |
| 2012 | MiamiPro European Natural Muscle Model | 1st |
| 2011 | FAME European Natural Bodybuilding | 1st |
| 2011 | FAME European Muscle Fitness Model | 2nd |
| 2010 | European Muscle Model & Natural Bodybuilding | 1st |
| 2009 | European Muscle Model & Natural Bodybuilding | 1st |
| 2008 | European Muscle Model & Natural Bodybuilding | 1st |
| 2008 | Muscle Fitness FAME | 1st |
| 2005 | Muscle Fitness Model FAME | 2nd |
| 2003 | Finalists of the Men’s Health Competition | Top 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 Pulldown | 4 | 16-20 |
| Close Grip Chin Up | 3 | 12 |
| Dumbbell Row (Using Pronation Grip) | 3 | 8-12 |
| Seated Dumbbell Overhead Press | 5 | 8-12 |
| Seated Dumbbell Side-Arm Raise | 3 | 15-20 |
| Barbell Upright Row | 4 | 8-12 |
| Seated Calf Raise | 5 | 30-50 |
| Standing Calf Raise | 5 | 10-15 |
| Seated Machine Crunch | 6 | 30-50 |
| Leg Raise | 5 | 20-40 |
Day 2 — Chest and Triceps
| Exercises | Sets | Reps |
| Bench Press | 5 | 6-10 |
| Dumbbell Bench Press with a Stability Ball | 5 | 10-15 |
| Machine Fly | 5 | 10-15 |
| Barbell Tricep Extension | 5 | 8-12 |
| Dips | 5 | 15-20 |
Day 3 — Biceps, Hamstrings, and Abs
| Exercises | Sets | Reps |
| Barbell Preacher Curl | 5 | 8-12 |
| Barbell Biceps Curl | 5 | 6-10 |
| Lying Leg Curl | 4 | 8-12 |
| Seated Leg Curl | 4 | 6-10 |
| Bench Crunches | 5 | 30-40 |
| Incline Bench Crunch | 5 | 30-50 |
Day 4 — Quads & Calves
| Exercises | Sets | Reps |
| Incline Leg Press | 5 | 20-30 |
| Seated Leg Extension | 5 | 15-30 |
| Seated Calf Raise | 5 | 30-50 |
| Standing Calf Raise | 5 | 10-15 |
Day 5 — Glutes and Chest
| Exercises | Sets | Reps |
| Lying Glutes Extension | 5 | 20-30 |
| Standing Glutes Extension | 5 | 20-30 |
| Close-Grip Decline Bench Press | 5 | 3-5 |
Day 6 — Rest and Recovery
Day 7 — Back and Calves
| Exercises | Sets | Reps |
| Seated Row | 4 | 15-20 |
| Reverse-Grip Lat Pulldown | 5 | 10-14 |
| Seated Calf Raise | 5 | 30-50 |
| Standing Calf Raise | 5 | 10-15 |
Workout Notes
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
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.
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Reference
- 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
