Here’s an IFBB Pro Albert Beckles’ Workout Routine for Strength, Size, and Longevity
An IFBB Pro Albert Beckles’ workout routine shows how dedication and consistency can keep the body strong for decades. Beckles, often called “The Ageless Wonder,” competed for more than 30 years and was runner-up at the Mr. Olympia at 47. His training style, based on high volume, steady intensity, and clean form, helped him stay in shape even at an older age.
Albert Beckles was born in Barbados and later moved to London, where he worked as an accountant while training hard in the gym. He followed a strict schedule, often training twice a day, seven days a week. His trademark peaked biceps and balanced muscles made him one of the most respected bodybuilders of his era.
Even when competing against younger athletes, Beckles regularly placed among the top contenders. His workout focused on controlled movements, slow repetitions, and long muscle tension rather than just heavy weights. After retirement, he kept training with the same energy, proving that consistency in exercise builds lifelong strength and health.
Albert Beckles’ Workout Routine
Albert Beckles trained twice a day, seven days a week, during his peak years in the IFBB Pro League. He combined heavy compound lifts with isolation work, focusing on controlled reps and high volume. His approach built strength, muscle detail, and the legendary peaked biceps he became known for.
Day 1 – Chest & Legs
Morning – Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline DB Press | 4 – 5 | 12 – 15 |
| Parallel Bar Dips | 4 – 5 | 12 – 15 |
| BB Bench Press | 4 – 5 | 12 – 15 |
| Incline DB Flys | 4 – 5 | 12 – 15 |
| Close Grip BB Bench Press | 4 – 5 | 12 – 15 |
| Pec Deck Flys | 4 – 5 | 12 – 15 |
Evening – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 4 – 5 | 12 – 15 |
| Hack Squats | 4 – 5 | 12 – 15 |
| Leg Extensions | 4 – 5 | 12 – 15 |
| Standing Calf Raises | 4 – 5 | 12 – 15 |
| Seated Calf Raises | 4 – 5 | 12 – 15 |
Day 2 – Shoulders & Legs
Morning – Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated BB Shoulder Press | 4 – 5 | 12 – 15 |
| DB Side Lateral Raises Superset W/ Seated Smith Machine Overhead Press | 4 – 5 | 12 – 15 |
| BB Upright Rowing | 4 – 5 | 12 – 15 |
| Cable Side Lateral Raises | 4 – 5 | 12 – 15 |
| BB Shrugs | 4 – 5 | 12 – 15 |
Evening Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 4 – 5 | 12 – 15 |
| Leg Curls | 4 – 5 | 12 – 15 |
| Leg Extensions | 4 – 5 | 12 – 15 |
| Standing Calf Raises | 4 – 5 | 12 – 15 |
| Seated Calf Raises | 4 – 5 | 12 – 15 |
| Donkey Calf Raises | 4 – 5 | 12 – 15 |
Day 3 – Back & Legs
Morning – Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Wide Grip Pull Ups | 4 – 5 | 12 – 15 |
| Seated Wide Grip Cable Rowing | 4 – 5 | 12 – 15 |
| Close Grip Cable Lat Pulldowns | 4 – 5 | 12 – 15 |
| T – Bar Rowing | 4 – 5 | 12 – 15 |
| BB Rowing | 4 – 5 | 12 – 15 |
| BB Pullovers | 4 – 5 | 12 – 15 |
Evening – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 4 – 5 | 12 – 15 |
| Hack Squats | 4 – 5 | 12 – 15 |
| Leg Extensions | 4 – 5 | 12 – 15 |
| Standing Calf Raises | 4 – 5 | 12 – 15 |
| Seated Calf Raises | 4 – 5 | 12 – 15 |
Day 4, 5 & 6 – Repeat Day 1, 2 & 3
Sunday – Rest
Albert Beckles’ Diet Plan
Albert Beckles’ diet plan was simple yet highly disciplined. He mainly ate chicken, fish, eggs, and vegetables to keep lean and strong year-round. Unlike many bodybuilders who bulked heavily in the off-season, Beckles preferred staying close to contest shape, ensuring he always looked sharp and ready for competition.
He avoided red meat and processed foods, focusing instead on natural, wholesome meals. Rice and other clean carbs were eaten in moderation, while sweets were kept to a minimum for consistent conditioning.
At one point, Beckles even followed a vegetarian approach, replacing meat with lentils, cereals, dairy, and vegetables. Regardless of changes, his diet always supported performance and longevity, proving that balance and discipline were key to his success in bodybuilding.
Albert Beckles’ Workout Principles
Albert believed in high-volume training with strict form. He used controlled reps, supersets, and drop sets to maximize muscle growth while keeping tension on the muscles for longer periods.
Instead of relying only on heavy weights, Beckles focused on muscle contraction and endurance. His balanced approach built both strength and definition, helping him maintain a world-class physique even against younger competitors.
Albert Beckles’ Early Life & Bodybuilding Journey
Albert was born on July 14, 1930, in Bridgetown, Barbados. Growing up on the island, life was simple but challenging. He developed discipline early, which later helped him balance work, studies, and his passion for bodybuilding.
In his early years, Beckles moved to London, where he worked as an accountant for nearly two decades. Even while managing a full-time job, he trained consistently in the gym, laying the foundation for his remarkable bodybuilding career.
Beckles discovered bodybuilding in London and quickly became passionate about the sport. Inspired by the discipline and artistry of weight training, he dedicated hours each day to building strength and muscle, even while balancing professional and personal responsibilities.
His first major step into competition came in 1965, when he entered the NABBA Mr. Britain contest. Despite being new to the stage, Beckles impressed judges and placed in the top five, motivating him to chase bigger achievements.
As he progressed, Beckles won several regional and national titles, including NABBA Mr. Britain and Mr. Universe. These victories earned him recognition and eventually led him to join the IFBB, opening doors to international competitions and professional bodybuilding.
Beckles’ persistence paid off when he entered the prestigious IFBB Mr. Olympia. Competing 13 times, he placed in the top five on multiple occasions, even finishing runner-up in 1985 at age 47 against Lee Haney, cementing his legendary status.
Albert Beckles’ Competition History
Albert Beckles had one of the longest careers in bodybuilding history, competing for decades. His achievements spanned countless stages, including multiple Mr. Olympia appearances and victories in prestigious international contests.
Albert Beckles – Mr. Olympia Competition History
| Year | Division/Category | Placement |
|---|---|---|
| 1975 | Lightweight | 3rd |
| 1977 | Short | 4th (7th overall) |
| 1978 | Lightweight | 8th |
| 1979 | Lightweight | 7th |
| 1982 | Open | 5th |
| 1983 | Open | 7th |
| 1984 | Open | 4th |
| 1985 | Open | 2nd |
| 1986 | Open | 4th |
| 1987 | Open | 7th |
| 1988 | Open | 15th |
| 1989 | Open | 15th |
| 1991 | Open | Did not place |
Wrapping Up
Albert Beckles remains an icon in bodybuilding, admired for his longevity and incredible conditioning. His dedication to training and discipline allowed him to compete at the highest level well into his sixties, inspiring countless athletes worldwide.
Beyond his trophies, Beckles’ legacy is about persistence and passion. He proved that consistency, a smart approach to diet and training, and belief in one’s potential can overcome age and challenges, keeping him relevant for decades.
Albert Beckles’ workout routine continues to be studied and admired by fitness enthusiasts. His combination of volume training, strict form, and discipline highlights a blueprint for success, showing how hard work and dedication can shape both body and career.
