Jaco De Bruyn’s Workout Routine and Diet Plan

Jaco De Bruyn is a well-known pro bodybuilder and fitness model. He has been associated with bodybuilding and fitness for more than a decade.

Jaco De Bruyn gained success as a model thanks to his incredible looks. His captivating personality became even more magnetic when he developed an impressive physique.

Very soon after getting started with bodybuilding, Jaco realized that it was his passion. This passion further made him win numerous bodybuilding competitions such as the Mr. Pretoria Contest in 2009, Mr. Physique Bodybeautiful South Africa in 2011, and Mr. Physique, Bodybuilding in 2012, and many others.

Get ready to discover Jaco De Bruyn’s workout routine and diet plan that contribute to his amazing physique.

Let’s get started.

Jaco De Bruyn’s Workout Routine

Jaco De Bruyn certainly has a body that exudes perfection in every sense. His body has both size and aesthetics. His dense muscle mass is a clear indication of his amazing strength levels.

When it comes to training his body, Jaco usually performs most of the exercises with moderate-heavy weights. Doing so makes his workout routine an ideal one to facilitate hypertrophy gains.

High-volume training happens to be the key element of Jaco’s exercise routine. He hits all his muscle groups with a variety of exercises and also performs a higher number of repetitions in each of his sets. On some of his working sets he even goes till complete muscular failure.

Jaco usually trains 2 muscle groups in a single training session. He hits all his muscle groups just once a week except his chest, calves, and abs. He trains them two times a week.

To ensure that his body gets exposed to growth-inducing ‘shock’, Jaco tends to change his workout split after every 8 weeks. Doing so also prevents his workout routine from going boring and monotonous.

Now, let’s take a peek at Jaco De Bruyn’s weekly workout routine:

Monday- Chest and Calves

• Flat bench barbell press- 4 sets of 10-12 reps
• Incline dumbbell bench press- 4 sets of 10-12 reps
• Incline dumbbell flyes- 4 sets of 10-12 reps
• Cable crossovers- 4 sets of 12-15 reps
• Standing calf raises supersetted with seated calf raises- 4 sets of 20 reps

Tuesday- Arms

• Standing alternate dumbbell curls- 4 sets of 10-12 reps
• Preacher curls- 4 sets of 10-12 reps
• Incline dumbbell curls- 4 sets of 10-12 reps
• Hammer curls- 4 sets of 10-12 reps
• Parallel bar dips- 4 sets of 10-12 reps
• Incline bench skull crushers- 4 sets of 10-12 reps
• Cable rope pushdowns- 4 sets of 10-12 reps
• Straight bar cable pushdowns- 4 sets of 10-12 reps

Wednesday- Shoulders and Abs

• Barbell overhead press- 4 sets of 10-12 reps
• Seated dumbbell shoulder press- 4 sets of 10 reps
• Lateral raises- 4 sets of 12-15 reps
• Front/Rear delt raises- 4 sets of 12-15 reps
• Sit-ups- 4 sets of 20 reps
• Cable crunches- 4 sets of 15 reps
• Leg raises- 4 sets of 15 reps

Thursday- Legs

• Leg extensions- 7 sets of 30 reps (with light weights)
• Barbell back squats- 4 sets of 8-12 reps
• Leg press- 4 sets of 10-12 reps
• Standing calf raises supersetted with seated calf raises- 4 sets of 20 reps

Friday- Chest and Abs

• Flat bench barbell press- 4 sets of 10-12 reps
• Incline dumbbell bench press- 4 sets of 10-12 reps
• Incline dumbbell flyes- 4 sets of 10-12 reps
• Cable crossovers- 4 sets of 12-15 reps
• Sit-ups- 4 sets of 15 reps
• Cable crunches- 4 sets of 15 reps
• Leg raises- 4 sets of 15 reps

Saturday- Back and Hamstrings

• Deadlifts- 4 sets of 8-12 reps
• Wide grip lat pulldowns- 4 sets of 10-12 reps
• Close-grip lat pulldowns- 4 sets of 10-12 reps
• Low rows- 4 sets of 10-12 reps
• Stiff-leg deadlifts supersetted with hamstring curls- 4 sets of 10-12 reps
• Lying leg curls supersetted with standing leg curls- 4 sets of 10-12 reps

Sunday- Rest

After engaging in a rigorous workout routine for six days a week, Jaco wisely reserves his weekends for rest and recovery, allowing his body to recharge.

Bodyweight Training

Jaco is an advanced bodybuilder. He can easily lift more than his own bodyweight. But he still incorporates a few bodyweight exercises in his training program.

Jaco really enjoys doing pushups, pull-ups, and air squats. These exercises not only help him build muscles but also enhance his core strength and stability.

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Jaco De Bruyn’s Diet Plan

Jaco strongly believes that nutrition plays a vital role in building an exceptional physique.

That’s why he follows a diet plan that supplies his body with all the necessary nutrients to support muscle growth and overall health. He understands the importance of nourishing his body right!

Clean eating happens to be the foundation stone of Jaco De Bruyn’s diet plan. He eats clean almost all the time and that contributes a lot towards maintaining his lean and ripped body.

Jaco is a big eater. He eats a lot throughout the day to keep his body in an anabolic state.

Jaco De Bruyn’s meal plan consists of 7-8 meals. Let’s find out what all food items are there in each of them:-

Meal 1

• 8 egg whites
• Oats
• Protein shake

Meal 2

• Protein shake

Meal 3

• Cottage cheese
• Tuna
• Rice cakes

Meal 4

• Fish/chicken/ostrich
• Brown rice
• Green beans/broccoli

Meal 5

• Protein shake
• Rice cakes or banana
• Nuts

Meal 6

• Cottage cheese
• Rice cakes
• Tuna

Meal 7

• Fish/steak/chicken
• 2 green vegetables
• Sweet potato/brown rice
• Protein shake

Staying Hydrated

In addition to maintaining a nutritious diet, Jaco understands the importance of staying properly hydrated. He makes sure to keep his body well-hydrated to keep it in top condition. Hydration is key for him to perform at his best!

Jaco De Bruyn’s Supplements

To make his nutrition plan more comprehensive, Jaco incorporates a few supplements into his routine. One of his go-to supplements is whey protein shakes.

He drinks approximately three-four protein shakes a day, which provide his body with essential amino acids. These shakes are a valuable source of fuel for his muscles and aid in their recovery and growth.

Jaco De Bruyn’s supplements stack includes the following:-

• Whey protein isolate
• BCAA
• Glutamine
• Casein
• Creatine
• Multivitamin

Supplements like whey protein isolate and BCAA are quite rich in their amino acid profile. Their consumption contributes towards muscle repair and muscle growth.

Glutamine, a supplement known for its ability to promote rapid muscle recovery, is highly beneficial for individuals who engage in intense training. It has been shown in numerous studies to effectively reduce muscle soreness. Incorporating glutamine into a workout routine can greatly aid in the recovery process and enhance overall performance.

Casein protein is a slow-digesting protein that is usually consumed before going to bed. It supplies the body with a consistent supply of amino acids during periods of slumber.

Creatine assists in enhancing ATP production. That further contributes towards boosting both exercise performance and strength levels.

A multivitamin supplement is a fantastic source of various essential micronutrients. Taking a multivitamin not only helps compensate for any nutritional deficiencies but also promotes overall health and well-being.

It ensures that your body receives the necessary vitamins and minerals to support optimal functioning.

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Wrapping Up

With his consistency and dedication, Jaco has been able to build a physique over the years that has made him a prominent face in the current bodybuilding and fitness community. There are many people who consider his physique to be the ideal one and aspire to get in great shape just like him.

Bodybuilding is Jaco’s passion. He still trains as intensely and passionately as he used to train when he was just getting started. And that is how he has been able to maintain his amazing physique over the years.

We are sure that Jaco is definitely gonna take the art of bodybuilding to newer heights.