William Bonac Profile & Stats

The biography, life, and accomplishments of William Bonac

William Bonac is a pro bodybuilder and online personality who exhumes confidence, yet in the humblest of ways. His massive physique is one to envy and his competition results prove he can hang with the best of them, hence the reason he has come fairly close to winning the Mr. Olympia title and has stepped on the stage several times.

Below is a complete breakdown of his profile, stats, biography, training, and diet regimens, courtesy of our team at Generation Iron.

Full Name: William Bonac
Weight	Height	Date Of Birth
225-235 lbs.	5’7’’	05/18/1982
Profession	Era	Nationality
Bodybuilder, Social Media Personality	2010	Ghanaian

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William Bonac Biography

William Bonac is a professional bodybuilder from Ghana who at the age of 13, began training to promote a positive mindset and limit the amount of stress on himself. He took inspiration from bodybuilders like Kai Greene, Flex Wheeler, and of course, Arnold Schwarzenegger, he began to train harder and realized just what it took to win.

After a third place finish at the 2011 Arnold Amateur competition, people began to notice him and his climb through the bodybuilding ranks began. He began to compete and place in more and more professional shows. Having competed at many top shows, some notable finishes include a third-place finish at Mr. Olympia 2017, a second-place finish at Mr. Olympia 2019, and two first-place finishes at the Arnold Classic in 2018 and 2020. So while competition is fierce, William shows no signs of giving up easily.

With a large following on social media, William seeks to use this platform to promote his workouts and his brand, as well as help others achieve their fitness goals by providing motivation and inspiration for all.

William Bonac’s Workout Routine

William typically trains with higher intensity and weight to really maximize hypertrophy. For William, focusing on his arms and legs are two important muscle groups, for his arms are what he is most known for and his legs tend to be his weakest part. Knowing what it takes to succeed against those on the pro circuit, William trains hard to see those massive gains.

Legs

• Super Vertical Leg Press: 5 sets, 10 reps
• Power Runner: 5 sets, 10 reps
• Lying Hamstring Curls: 5 sets, 12 reps
• Seated Calf Raise: 5 sets, 12 reps
• Lying Calf Raise: 5 sets, 10 reps

Arms

• Preacher Curls: 4 sets, 10 reps
• Triceps Pushdowns: 4 sets, 10 reps
• DB Biceps Curls: 4 sets, 12 reps
• Barbell Curls: 4 sets, 12 reps
• Triceps Extensions: 4 sets, 10 reps

Chest

• Bench Press: 4 sets, 10 reps
• DB Incline Flys: 4 sets, 10 reps
• DB Pullover: 4 sets, 8 reps
• DB Incline Press: 4 sets, 10 reps
• Iso Chest Press: 4 sets, 10 reps

Back

• Super Pullover Machine: 4 sets, 10 reps
• Lat Pulldown: 4 sets, 10 reps
• One Arm Lat Pulldown: 4 sets, 8 reps
• Power Row: 4 sets, 10 reps

Nutrition

When it comes to nutrition, William sets himself up by buying in bulk and prepping for the entire week. This allows him to prepare meals for his workout recovery, pre-training, post-workout, among others.

For food included in his diet, William focuses on mostly whole foods lean meat, fish, eggs, rice, potatoes, oats, fresh vegetables, nuts, and of course he throws in protein powder.

Supplementation

While William uses his own supplements of choice, a protein powder is an essential supplement in his regimen. What a good protein powder will do is boost growth and recovery by working to pump you with protein, an essential macronutrient for your muscles.

Competition History

• 2024 Mr. Olympia, 7th place
• 2024 Dubai Pro, 2nd Place
• 2024 Mr. Big Evolution Portugal Pro, 2nd place
• 2024 Empro Classic Pro, 1st place
• 2022 Mr. Olympia, 9th place
• 2022 Boston Pro, 1st place
• 2022 Arnold Classic, 2nd place
• 2021 Mr. Olympia, 6^th place
• 2020 Olympia, 5^th place
• 2020 Arnold Classic, 1^st place
• 2019 Olympia, 2^nd place
• 2019 Arnold Classic Australia, 1^st place
• 2019 Arnold Classic, 2^nd place
• 2018 Olympia, 4^th place
• 2018 Arnold Classic Australia, 2^nd place
• 2018 Arnold Classic, 1^st place
• 2017 Prague Pro, 2^nd place
• 2017 Arnold Classic Europe, 2^nd place
• 2017 Olympia, 3^rd place
• 2016 Olympia Europe, 3^rd place
• 2016 Prague Pro, 1^st place
• 2016 Kuwait Pro, 5^th place
• 2016 Arnold Classic Europe, 3^rd place
• 2016 Olympia, 5^th place
• 2016 Nordic Pro, 1^st place
• 2015 San Marino Pro, 2^nd place
• 2015 Dayana Cadeau Pro, 1^st place
• 2015 Nordic Pro, 1^st place
• 2015 Prague Pro, 5^th place
• 2015 Arnold Classic Europe, 6^th place
• 2015 Olympia, 8^th place
• 2014 San Marino Pro, 11^th place
• 2014 Prague Pro, 8^th place
• 2014 Arnold Classic Europe, 6^th place
• 2014 Olympia, 15^th place
• 2014 Tampa Pro, 2^nd place
• 2014 Golden State Pro, 1^st place
• 2014 Arnold Classic South America, 7^th place
• 2014 Australian Pro Grand Prix, 2^nd place
• 2013 Prague Pro, 5^th place

William Bonac Wrap Up

Overall, William Bonac is a force to be reckoned with. Though many count him out of the lineups, he seems to be creeping up on the big stage.

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