This William Bonac workout will ensure serious gains to your leg growth and those massive arms.
William Bonac is a bodybuilder and social media personality who has worked tirelessly over the years to build a seriously massive and shredded physique. While he exhumes confidence, he is humble and knows his success comes from a positive attitude, the right training plan, and proper nutrition and supplementation.
For so many of us, finding the right workouts can be difficult. We know what we want, but getting there can be a daunting and discouraging task. But it doesn’t have to be. With bodybuilders and other professional athletes working for us to give us the best workouts available, we too can see gains equal to their own. They are living proof and they’ve done it before, so let’s take the right example and run with it. Enough of trying to believe some of these wannabe influencers and pay more attention to the professional athletes we admire most.
As a serious contender on the pro bodybuilding circuit, William is one to definitely follow, for he’s been there, done that, and knows exactly what it takes to succeed.
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Full Name: William Bonac |
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| Weight | Height | Date Of Birth |
| 225-235 lbs. | 5’7’’ | 05/18/1982 |
| Profession | Era | Nationality |
| Bodybuilder, Social Media Personality | 2010 | Ghanaian |
Despite busy schedules and the constant wear and tear of workouts, following the advice of someone like William can greatly impact your gains. While this can be a tough biceps and leg workout, having the right mindset and knowing what you can do is absolutely worth it, especially for those seeking huge gains like William himself.
About William Bonac
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. With inspiration from those bodybuilders we all love including Kai Greene, Flex Wheeler, and of course, Arnold Schwarzenegger, he began to train harder and realize 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. 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.
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 Training Routine
For William, training includes those exercises with free weights and machines and typically is rather high in intensity and weight. Focusing on his legs and arms are imperative, for his legs tend to be his weakest part, and his arms are some of the most notable on the pro circuit. For those looking to get bigger arms, William is a big fan of the barbell curl.
We wanted to share some great leg workouts and arm workouts from William to give you the best chance at mimicking his sheer strength and size. Great exercises are mixed right into an awesome routine so you get the most out of every single workout. Since legs are hard to work out, and we all dread leg day, these two workouts will certainly change things up to give you a little more interest. On top of that, these arms workouts are exactly what you need to see those bulging bis really come to life.
Leg Workout #1
| Exercises | Sets | Reps |
| Super Vertical Leg Press | 5 | 10 |
| Power Runner | 5 | 10 |
| Lying Hamstring Curls | 5 | 12 |
| Seated Calf Raise | 5 | 12 |
| Lying Calf Raise | 5 | 10 |
Leg Workout #2
| Exercises | Sets | Reps |
| Leg Press | 5 | 10 |
| Hamstring Curls | 5 | 10 |
| Leg Extensions | 5 | 10 |
| Squats | 5 | 10 |
Arms #1
| Exercises | Sets | Reps |
| Preacher Curls | 4 | 10 |
| Triceps Pushdowns | 4 | 10 |
| DB Biceps Curls | 4 | 12 |
| Barbell Curls | 4 | 12 |
| Triceps Extensions | 4 | 10 |
Biceps & Shoulders
| Exercises | Sets | Reps |
| Biceps Curls | 4 | 10 |
| Concentration Curls | 4 | 10 |
| Shoulder Press | 4 | 10 |
| Lateral Raise | 4 | 12 |
| Seated Curls | 4 | 10 |
| Preacher Curls | 4 | 8 |
| Rear Delt Fly | 4 | 10 |
Best Supplements For Added Gains
While a great training routine is exactly what you need, for the most part, you need the right supplements to carry you through to the end game of gains. Eating right and following a proper routine is imperative, but that added boost we get from supplements can make all the difference. While William uses his own choice of supplements, we only felt it right to share some awesome products with you so you can have the best chance at seeing continued growth after those grueling workouts.
Three staples in a great routine are protein powders, pre-workouts, and intra-workout BCAAs. What you will find is a pre-workout can offer energy and muscle pumps, BCAAs will help you burst through fatigue and provide for continued energy, and protein powders will work to boost muscle growth and enhance recovery. Other supplements to try are creatine for added strength and size, fat burners to help shed unwanted fat and burn more calories, and a multivitamin to keep you healthier overall by pumping you with those necessary vitamins and minerals.
Wrap Up
William Bonac is a professional bodybuilder who knows exactly what it takes to succeed at the highest level. As someone who exhumes confidence yet stays grounded and humble, following his example can greatly affect all our gains. These legs and arms workouts are what you need to boost both lower body and upper body strength while also adding to a shredded and massive physique. Give these workouts a try, and mix in some awesome supplements, to really see great gains like William Bonac himself.
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 William Bonac Instagram
