Fitness Model & an ISSA Certified Personal Trainer Who Has Appeared in Many Fitness Magazines

Born in Hernando, Mississippi (USA) in 1989, Abel Albonnetti started his fitness journey at 14, like any fitness professional. His father encouraged this youngster to lift weights in his small home gym with his friends.

Similarly, after getting results, he realized how weightlifting could help him develop his physique. And since then, he even started imagining about aesthetics in his mind and became more dedicated to becoming bigger and stronger. Further, he even started idolizing and was fascinated by bodybuilding legends like Rob Riches and Greg Plitt.

abel albonetti workout routine

Over the years, he stayed dedicated, which helped him build his career as a fitness model, and he even managed to appear in many fitness magazines. As a result, other doors opened for him to meet people worldwide, which also helped him become more knowledgeable about training and nutrition.

Abel Albonetti’s Workout Routine

For those who want to find out his workout routine, here we’ve covered one of his workouts that you may like to try. Further, after each workout session, he likes to train his abs for 15 minutes to keep maintain his shredded physique. Similarly, he likes to perform HIIT as cardio in the morning to boost his metabolism and stay lean.

Monday – Legs

Bike Sprint – Warm Up30 Sec
BB Back Squats712 – 14
Hack Squats512 – 15
Leg Press512 – 15
Leg Extensions415
DB Lunges412
DB Squats312

Tuesday – Chest

Incline BB Bench Press610 – 12
DB Flat Bench Press610 – 12
Hammer Strength Incline Press412 – 15
Incline DB Flys412 – 15
Wide Grip BB Bench Press412
Peck Deck Flys415
Cable Flys (Low to High)712 – 15
Push – UpsTill Failure

Wednesday: Back

Pull – Ups (Weighted)58 – 12
Bent Over BB Rowing Wide Grip512
Lat Pulldown – Wide Grip410
1 Arm DB Rowing412
Underhand Grip Lat Pulldown412
Seated Cable Rowing412
1 – Arm Lat Pulldown415
Incline Prone DB Rowing412 – 15
Pull–Up (Wide Grip)Till Failure
Underhand Pull – UpsTill Failure

Thursday: Shoulders

DB Shoulder Press58 – 12
Standing BB Press48 – 12
Shoulder Press on Leg Press Machine (Neutral Grip)48 – 12
DB Side Lateral Raises512
Straight Bar Side Raises512
Pec Deck Reverse Flys415
High Cable Reverse Flys415
DB Front Lateral Raises312
Seated DB Reverse Fly312
BB Shrugs510 – 15

Friday – Legs or Chest

Saturday: Arms

Alternate DB Curls58 – 12
BB Curls412
DB Hammer Curls48 – 12
Cable Superman Curls415
Rope Hammer Curls415
Triceps Rope Push Downs315
Seated Overhead DB Extensions512
EZ Bar Skullcrushers58 – 12
Close Grip BB Bench Press410
Diamond Push – UpsTill Failure

Abs Circuit:

Hanging Leg Lifts10 – 15
Kneeling Rope Crunch12 – 15 
Side Planks45 Sec / Side
Medicine Ball Russian Twists15

Sunday – Rest Day

Abel Albonetti’s Diet Plan

Meal 1:

  • Oatmeal – 50 Grams
  • Protein Pancake – 25 Grams

Meal 2:

  • Chicken – 135 Grams
  • Broccoli

Meal 3:

  • Fish – 210 Grams
  • Sweet Potato – 130 Grams
  • Broccoli

Meal 4:

  • Protein Shake
  • Rice Cake

Meal 5:

  • Protein Shake
  • Simple Sugar

Meal 6:

  • Fish – 220 Grams
  • Spinach

Meal 7:

  • Casein Protein


  • Protein Shake
  • BCAAs
  • Multi-Vitamins
  • Fish Oil
  • Glutamine
  • CLA
  • Creatine
  • L – Carnitine

Wrapping Up

Similar to many IFBB professionals, he started working out pretty young, at the age of 14. Fortunately, he never looked back and even came across many bodybuilders who helped him give the right piece of advice. Nonetheless, his dedication and hard work paid him well.

And, if you’re wondering about what’s Abel Albonnetti’s workout routine or diet plan, here we’ve covered one of it that includes 6 sessions per week in which, on Friday, he likes to do a Chest or Leg workout for the second time. Similarly, there’s also one diet plan for him that includes seven meals per day.

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Satinder Chowdhry