Iain Valliere’s Workout Routine and Diet Plan

Iain Valliere is a pro bodybuilder hailing from Canada. His journey into the world of professional bodybuilding commenced in the year 2010. Every single year whenever he steps on the stage, he ensures to come up with a physique that simply leaves the audience and the judges spellbound.

Iain Valliere was a track and field athlete in his younger years. He was also quite strong and athletic as compared to other kids of his age.

Gradually, he started getting passionate about bodybuilding, and rest as we all know is history. Iain has participated in numerous IFBB pro league shows.

Here in this post, we will give you an overview of Iain Valliere’s workout routine and diet plan.

Let’s get started.

Iain Valliere’s Workout Routine

Standing tall at 5 feet 10 inches and weighing around 260 pounds, Iain Valliere is one of the strongest pro bodybuilders of current times. The ease with which he deadlifts enormously heavy weights speaks volumes about his elite strength levels.

Iain Valliere’s workout routine follows a ‘high-volume, high-intensity’ training protocol. He performs a variety of exercises for each of his muscle groups. It allows him to train his muscle groups from different angles, thus resulting in greater and complete muscular growth.

In order to make his exercise routine an intense one, Iain doesn’t shy away from using heavy weights. That’s what enables his body to pack on dense muscle mass.

Iain starts his working sets by lifting heavier weights. Progressive overload happens to be a prominent part of his exercise routine. On some of his working sets he even goes to failure.

Iain usually drops the weight in his last working set and treats it as a back-off set. He performs a relatively higher number of reps on it, lying somewhere between 12-15 reps.

Iain hits the gym 6-days a week. His weekly workout routine looks like the following:-

Day 1- Chest and Triceps

• 30-degree incline Smith machine press- 2 sets x 8-15 reps
• Hammer strength incline press- 2 sets x 8-15 reps
• Incline machine fly- 2 sets x 8-15 reps
• Flat Dumbbell press- 2 sets x 8-15 reps
• Flat cable fly/press- 2 sets x 8-15 reps
• Dips (targeting lower chest area)- 2 sets x 8-15 reps
• Cable pushdowns (dual handles)- 2 sets x 8-15 reps
• One-arm cable overhead extension- 2 sets x 8-15 reps
• Cable pushdown (overhand grip)- 2 sets x 8-15 reps

Day 2- Back and Biceps

• Cable pullover (straight bar)- 2 sets x 8-15 reps
• Hammer strength low row- 2 sets x 8-15 reps
• Seated cable rows- 2 sets x 8-15 reps
• Neutral grip lat pulldowns- 2 sets x 8-15 reps
• Assisted pull-up machine (with a wide grip)- 2 sets x 8-15 reps
• Standing cable curl (dual handle / supinated grip)- 2 sets x 8-15 reps
• Standing alternating hammer curls- 2 sets x 8-15 reps
• One-arm preacher dumbbell curl- 2 sets x 8-15 reps
• Standing reverse grip barbell curl- 2 sets x 8-15 reps

Day 3- Quadriceps

• One-leg machine leg extension- 2 sets x 8-15 reps
• Machine hack squat- 2 sets x 8-15 reps
• Lunges- 2 sets x 8-15 reps
• Pendulum horizontal leg press- 2 sets x 8-15 reps
• Hip adduction machine- 2 sets x 8-15 reps
• Standing calf raises- 2 sets x 8-15 reps
• Seated calf raises- 2 sets x 8-15 reps

Day 4- Shoulders

• Smith machine overhead press- 2 sets x 8-15 reps
• Lateral raise- 2 sets x 10-20 reps
• Cable rear delt fly- 2 sets x 10-20 reps
• Machine overhead press- 2 sets x 8-15 reps
• Machine lateral raise- 2 sets x 10-15 reps
• 30-degree incline cable fly- 2 sets x 10-15 reps
• Dumbbell shrugs- 2 sets x 10-15 reps

Day 5- Arms

• Cable rope pushdowns- 2 sets x 8-15 reps
• Close grip bench press- 2 sets x 8-15 reps
• Machine overhead triceps extension- 2 sets x 8-15 reps
• Standing cable curl with dual handles- 2 sets x 8-15 reps
• Standing alternating hammer curls- 2 sets x 8-15 reps
• Preacher cable curls- 2 sets x 8-15 reps

Day 6- Hamstrings and Back

• Conventional deadlift- 2 sets x 6-12 reps
• Lying leg curls- 2 sets x 8-15 reps
• Seated leg curls- 2 sets x 8-15 reps
• Kneeling leg curls- 2 sets x 8-15 reps
• 45-degree back extensions- 2 sets x 8-15 reps
• One-arm cable pulldown- 2 sets x 8-15 reps
• Lat pulldown- 2 sets x 8-15 reps

Day 7- Rest

Iain’s rest day focuses on providing his body ample time to recover and recuperate. It also gets his body ready to train intensely from the very next week.

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Intensity Techniques

Including intensity techniques in a bodybuilding program facilitates both strength and muscle gains. Iain swears by their effectiveness and hence includes some of them in his exercise routine as well.

Iain’s favorite intensity techniques are forced reps, rest-pause sets, and drop sets. By performing them he is rest assured that his muscle groups have received adequate stress that promotes growth.

Iain Valliere’s Diet Plan

Iain has always been pretty disciplined with his eating habits. Iain Valliere’s diet plan remains the same throughout the year. And that’s how he is able to maintain his monstrously strong and muscular body all the time.

Iain goes through bulking and cutting phases. In his bulking period, he eats a high proportion of carbs and fats to gain muscle size.

Contrary to this, he drops his carb and fat intake significantly in his cutting phase and increases his overall intake of proteins.

Iain Valliere’s daily meal plan consists of 6 meals. Let’s have a look at the food items that are present in each of them:-

Meal 1

• 2 whole eggs 
• 200 grams Egg whites
• 100 grams oats 
• 30 grams of whey isolate powder

Meal 2 

• 200 grams of sweet potato
• 300 grams of chicken breast 

Meal 3

• 400 grams of white fish 
• 100 grams of Jasmine rice 

Meal 4 

• 400 grams of white fish 
• 100 grams of Jasmine rice 

Meal 5 

• 200 grams salmon
• 200 grams potato 

Meal 6

• 2 whole eggs 
• 200 grams egg whites 
• 30 grams walnuts
• 100 grams beef

From the above-mentioned meal plan, Iain gets a total of 3697 calories, 412 grams of proteins, 327 grams of carbs, and 81 grams of fats.

Iain Valliere’s Supplements

To feed his body nutritiously, Iain doesn’t just rely on eating whole food items. He also includes a few supplements in his nutrition plan.

Iain Valliere’s supplements stack includes the following:-

• Whey protein isolate
• BCAA
• Creatine

Whey protein isolate is an excellent source of lean protein. It fetches the muscles with a quick supply of essential amino acids.

BCAA acts as a great intra-workout supplement. It supplies the muscle fibers with amino acids that prevent muscle catabolism.

Creatine happens to be one of the most researched supplements of all time. There has been much research proving its efficiency in promoting strength and muscle gains.

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Wrapping Up

Now before you get started with trying out Iain Valliere’s workout routine and diet plan, we would tell you to keep in mind that he is a professional in his field. He has been in the field of bodybuilding for many years and is pretty experienced in it as well.

But you can certainly consider his fitness regime presented in this post as a reference point. You can structure your workout and nutrition plan around it.

Taking the assistance of an experienced coach will also serve you pretty well in that matter.