William Bonac’s Workout Routine and Diet Plan

William Bonac is a well-known IFBB pro bodybuilder. He has a physique that is massive, muscular, and insanely aesthetic. And owing to this reason, he has also won numerous bodybuilding competitions and is still going strong.

William is 5 feet 7 inches tall and weighs around 229 pounds. In his weight division, he always tends to be a strong contender for the title.

Want to know how he builds and maintains his phenomenal physique year-round? Stay with us as we give you a detailed overview of William Bonac’s workout routine and diet plan through this post.

Let’s proceed.

William Bonac’s Workout Routine

William’s lifting journey began when he was just 13 years old. He trained to make his body muscular and athletic and to beat his stress levels. But the way his body responded to weight training made him choose bodybuilding as his profession.

William Bonac’s workout routine follows a high-volume training protocol. Each of his training sessions involves performing numerous exercises with a decent number of sets and reps.

In order to promote hypertrophy gains, William Bonac performs all the exercises of his workout routine in the 8-12 rep range. He uses moderately heavy weights to ensure that his exercise form and technique are perfect. Doing so also helps him to establish a better mind-muscle connection.

Bonac hits the gym 5 days a week. Relying on a bro split, he trains each of his muscle groups just once a week with great intensity and volume.

William Bonac’s workout routine for the week looks like the following:-

Monday- Chest

• Incline dumbbell bench press- 5 sets of 8-12 reps
• Flat dumbbell bench press- 5 sets of 8-12 reps
• Dumbbell pullovers- 5 sets of 10-12 reps
• Hammer strength press- 5 sets of 10-12 reps
• Incline dumbbell fly- 5 sets of 10-12 reps
• Cable crossovers- 5 sets of 10-12 reps

Tuesday- Back

• Bent over barbell rows- 5 sets of 8-12 reps
• T-Bar rows- 5 sets of 8-12 reps
• Wide grip lat pulldown- 5 sets of 8-12 reps
• Unilateral machine rows- 5 sets of 8-12 reps
• Close-grip seated cable rows- 5 sets of 8-12 reps
• Dumbbell rows- 5 sets of 8-12 reps

Wednesday- Shoulders

• Machine shoulder press- 5 sets of 8-12 reps
• Machine lateral raises- 5 sets of 10-15 reps
• Cable lateral raises- 5 sets of 10-15 reps
• Cable front raises with rope- 5 sets of 10-15 reps
• Upright rows (on a Smith machine)- 5 sets of 10-12 reps
• Reverse pec deck flys- 5 sets of 10-15 reps
• Dumbbell shrugs – 5 sets of 10-15 reps

Thursday- Legs

• Front squats- 5 sets of 8-12 reps
• Single-leg extensions- 5 sets of 10-15 reps
• Walking plate lunges- 5 sets of 10-15 reps on each leg
• Leg press- 5 sets of 8-12 reps
• Seated leg extensions- 5 sets of 10-15 reps
• Lying hamstrings curls- 5 sets of 8-12 reps
• Seated calf raises- 5 sets of 15-20 reps

Friday- Arms

• EZ-bar skull crushers- 5 sets of 8-12 reps
• Alternating dumbbell curls- 5 sets of 8-12 reps
• Triceps rope pushdowns- 5 sets of 8-12 reps
• Machine preacher curls- 5 sets of 10-15 reps
• Seated incline dumbbell bicep curls- 5 sets of 8-12 reps
• Cable triceps kickbacks- 5 sets of 8-12 reps

Saturday and Sunday- Rest

Favorite Exercise

While you may assume that Bonac’s favorite exercise must be some fancy exercise performed with machines, let us tell you that is certainly not the case. Front squats tend to be his favorite exercise. He says,

“I prefer the front squat because the front Squat attacks my quads more than the Squat, plus it prevents me from using too much of my lower back.”

He has developed his massive and sweeping quads by relying primarily on it. But at the same time, he also ensures that his lifting form is absolutely perfect while performing them.

Arm Training

William’s massive and well-sculpted arms are undoubtedly one of the best among all the current bodybuilders. His peaked biceps and sweeping triceps give his arm a massive and aesthetic appearance.

To train his arms adequately, Bonac utilizes both free weights and machines. He develops his biceps by performing heavy machine curls as well as barbell curls. He also hits a few drop sets on the dumbbell bicep curls to blast his biceps.

Talking about his triceps training routine, it encompasses exercises like tricep push-downs, dips, triceps overhead extensions, skull crushers, and a few other exercises performed with machines.

Don’t miss:

Haddy Abdel’s Workout and Diet Plan
Lexx Little’s Workout Routine and Diet
Jeremy Foster’s Workout and Diet
James English’s Workout Plan and Diet

William Bonac’s Diet Plan

By reading about Bonac’s exercise routine, you would have got an idea about the intensity with which he trains. Hence, to ensure his body recovers well from such training sessions, he has to rely on a nutritious diet plan.

William Bonac’s diet plan has a higher proportion of proteins, a moderate proportion of carbs, and the least amount of fats. His diet plan keeps on changing in accordance with his training goals.

Food items like eggs, chicken, fish, meat, potatoes, and rice have always been in Bonac’s diet chart.

When Bonac is prepping up for a competition, he eats around 4600 calories in a day. He also makes it a point that all his calories are coming from healthy and nutritious food items only.

William Bonac’s daily meal plan consists of 6-7 meals. Let’s have a look at the food items that he consumes in each of his meals:-

Meal 1

• 2 whole eggs
• 6 egg whites
• 1 cup oatmeal
• 1 banana
• 2 scoops whey protein

Meal 2

• 220 grams of chicken breast
• 300 grams of white rice
• 75 grams broccoli

Meal 3

• 220 grams of chicken breast
• 300 grams of white rice
• 75 grams broccoli

Meal 4

• 220 grams steak
• 300 grams of white rice
• 75 grams of green beans

Meal 5

• 220 grams salmon
• 300 grams of white rice
• 70 grams broccoli

Meal 6

• 220 grams of chicken breast
• 200 grams of boiled potatoes
• 75 grams broccoli

Preparing The Meals

Bonac prefers to prepare his meals all by himself. He buys all the food items that he requires in bulk and then makes different recipes out of them for each of his meals.

Preparing his meals and carrying them with himself assists Bonac to stay disciplined with his eating habits. That way he is rest assured that all his nutritional requirements are adequately met.

William Bonac’s Supplements

Apart from eating plenty of nutritious whole-food items, Bonac also relies on a few supplements. Doing so enables him to make his nutrition plan as complete as possible.

William Bonac’s supplements stack includes the following:-

• Pre-workout
• Whey protein
• Branched Chain Amino Acids (BCAA)
• Multivitamin

Bonac consumes a pre-workout supplement before his training sessions to up his energy levels.

By using whey protein and BCAA he fetches his body quick digesting and essential amino acids that promote muscle recovery and growth.

He also consumes a multivitamin supplement to make up for any kind of nutritional deficiency.

Don’t miss:

Victor Martinez’s Workout Routine and Diet
Tom Platz Workout and Diet Plan
Miloš Šarčev’s Workout and Diet
German Volume Training

Wrapping Up

Anyone can simply get mesmerized by Bonac’s impeccable physique. But very few realize the fact that it took him almost two decades to build it.

His mental toughness also played a pivotal role in making him one of the most celebrated bodybuilders of the current times.

Even after winning numerous bodybuilding awards and accolades, Bonac still religiously follows his fitness regime. And his dedication gets exhibited through his physique.

For William Bonac, bodybuilding isn’t just his profession. It’s his lifestyle.