Alex Woodson’s Workout Routine, Supplementation & Diet Plan

An IFBB Pro Bodybuilder & Fitness Model From the United States Who Has Keen Interest in Bodybuilding From Very Early On

Like most IFBB Pro bodybuilders, Alex Woodson is also among the ones interested in bodybuilding from a very young age. And, similar to bodybuilders such as Jay Cutler, he also used to go through bodybuilding magazines to learn about exercise and gain muscle mass.

However, his first experience with the gym came as early as his interest. He had his first workout session during his high school gym session, and from there on, Alex fell in love with lifting weights and got very clear what he wanted in his life.

About Alex Woodson

As a young child, Alex Woodsen came across his idols on television, and at that time, he decided that he wanted to look like them. Initially, he started working out with morning TV shows because he was too young and couldn’t enter a gym. Likewise, as he turned older at that time in his teenage years, his passion for health grew stronger. Later in the high school gym, he also got an opportunity to try his hands on weights, which also incited him to learn more.

In addition, from his high school days, when he started hitting the school gym, he fell into love with it, and from there, he continued and became what we know as an IFBB Pro.

Though, if you’ve questions about Alex Woodson’s workout routine or what’s his diet plan, then don’t feel disappointed. Below is one of his workout routines that he has followed, which will help you understand his training philosophy.

alex woodson workout routine

Alex Woodson’s Workout Routine

Monday: Legs, Shoulders & Abs

Exercise Sets Reps
BB Back Squats 4 8 – 12
BB Front Squats Superset W/ Leg Extensions 3 10 – 12
Romanian Deadlift Superset W/ Leg Curls 3 10 – 12
Calf Raises – Standing 5 15 – 20
DB Overhead Press (Seated)

Superset W/ DB Side Lateral Raises (Seated)

4 10
Leg Raises (Hanging)


3 15
Russian Twists 3 20
Rope Crunches 3 20

Tuesday: Back & Biceps

Exercise Sets Reps
Pull-Ups 4 15
BB Pendlay Rowing Superset W/ Cable Rowing (Seated) 4 10 – 12
1 – Arm DB Rowing 4 10 – 12
Lat Pulldowns (Behind The Neck) 4 10 – 12
DB Pullovers Superset W/ Straight Arm Pulldowns (Wide) 4 10 – 12
BB Curls (Triple Drop Set) 3 10

Wednesday: Chest & Triceps

Exercise Sets Reps
DB Flat Bench Press 4 8 – 12
Incline Bench Press (Smith Machine) Superset W/ Incline DB Flys 4 8 – 12
Decline Bench Press (Smith Machine) Superset W/ Cable Fly’s 4 8 – 12
Cable Triceps Pushdowns (Triple Drop Set) 3 10

Thursday: Shoulders & Abs

Exercise Sets Reps
Shoulder Press (Behind the Neck) 4 10 – 12
DB Side Lateral Raises (Triple Drop Set) 3 10
DB Front Lateral Raises Superset W/ Bent Over DB Rear Flys 4 10
Crunches 3 20
Leg Raises 3 15

Friday: Arms

Exercise Sets Reps
BB Curls Superset W/ DB Skull Crushers 4 8 – 12
DB Hammer Curls Superset W/ Triceps Pushdowns 4 8 – 12
1 – Arm DB Preacher Curls 3 10 – 12
1 – Arm Cable Kickbacks 3 10 – 12

Saturday: Priority-based

Special training dedicated to lagging body parts.

Sunday: Rest Day

Alex Woodson’s Diet Plan

Meal 1:

  • Protein – ½ Scoop
  • Oatmeal – 1 Cup
  • Peanut Butter – 1 Tbsp
  • Protein shakes mixed W/ 1 Cup Liquid Egg Whites & ½ Scoop Protein

Meal 2:

  • Protein – ½ Scoop
  • Oatmeal – 1 Cup
  • Peanut Butter – 1 Tbsp
  • Protein shakes mixed W/ 1 Cup Liquid Egg Whites & ½ Scoop Protein

Meal 3:

  • Chicken – 6 Ounces
  • Jasmine Rice – 1 Cup
  • Broccoli – 1 Cup

Meal 4:

  • Liquid Egg Whites – 1 Cup
  • Protein – 1 Scoop
  • Apple or Banana – 1

Meal 5:

  • 93% Ground Beef or Turkey
  • Sweet Potato – 1 Cup
  • Broccoli – 1 Cup

Meal 6:

  • Tilapia or White Fish – 6 Ounces
  • Spinach – 1 Cup
  • Asparagus Spears – 6

Alex Woodson’s Supplementation Stack

  • Creatine
  • Vitamins
  • Fish Oil
  • Protein Powder
  • Glutamine
  • Fruits and Greens Powder
  • BCAAs
  • Pre-Workout

Supplementation of Alex Woodson During Cutting Phase

  • CLA’s
  • Fat Burner
  • Liquid L – Carnitine

Wrapping Up

Similar to other IFBB Pros, Alex Woodson started from a very young and was very clear about his bodybuilding goals. Nonetheless, here we’ve mentioned one of Alex Woodson’s workout routines that you can try to get the feel of what type of exercises he chooses to go with and how he structures it.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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