Andrea Presti’s Workout Routine: Training Like Italy’s Elite Bodybuilding Champion
Andrea Presti’s workout routine has been instrumental in establishing him as one of Italy’s most formidable IFBB professional bodybuilders. His exceptional dedication to training and unwavering commitment to excellence have propelled him to the upper echelons of competitive bodybuilding. Through years of disciplined preparation and strategic muscle development, Presti has carved out a distinguished reputation among the sport’s elite athletes, showcasing the pinnacle of Italian bodybuilding prowess.
The Italian powerhouse earned his coveted spot at the 2022 Mr. Olympia by claiming victory at the Mr. Big Evolution Portugal Bodybuilding Show. This qualifying triumph marked a significant milestone in Presti’s competitive career, demonstrating his ability to perform under pressure and secure his place among the world’s most elite bodybuilding competitors on the sport’s grandest stage.
Facing legendary competitors, including Big Ramy, Nick Walker, Hadi Choopan, Iain Valliere, and Hunter Labrada, at the Olympia represents the ultimate test of Presti’s abilities. His confidence in competing against these established champions reflects his exceptional preparation and competitive mindset as he heads into a prestigious event.
Andrea Presti’s Workout Routine
Andrea implements a comprehensive training protocol designed to maximize muscle hypertrophy and strength gains. His carefully planned routine includes strategic rest periods and focuses on specific muscle groups during dedicated training sessions to achieve his championship-level physique.
Here is an outline of his workout routine:
Monday – Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Flat BB Bench Press | 4 | 12 |
| Incline DB Press | 4 | 12 |
| Chest Press Using Machine | 4 | 12 |
| Weighted Chest Dips | 4 | 12 |
| Weighted Push – Ups | 4 | 12 |
Tuesday – Back
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Deadlift | 4 | 8 – 10 |
| Wide Grip Lat Pulldowns | 4 | 8 – 10 |
| 1 Arm DB Rowing | 4 | 8 – 10 |
| Bent Over BB Rowing | 4 | 8 – 10 |
| Pull – Ups | 4 | 8 – 10 |
Wednesday – Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated DB Press | 5 | 10 – 15 |
| Front Lateral Raises W/ Straight Bar | 5 | 10 – 15 |
| DB Side Lateral Raises | 5 | 10 – 15 |
| Cable Face Pulls | 5 | 10 – 15 |
| BB Shrugs | 5 | 10 – 15 |
Thursday – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 5 | 8 – 10 |
| Front Rack Lunges | 5 | 8 – 10 |
| Leg Extensions | 5 | 8 – 10 |
| DB Walking Lunges | 5 | 8 – 10 |
Friday – Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Close Grip BB Bench Press | 4 | 8 – 10 |
| Biceps Curls W/ Resistance Band | 4 | Till Failure |
| Seated Cable Curls | 4 | 10 – 12 |
| Seated Overhead Triceps Extensions | 5 | 8 – 12 |
| Standing BB Curls | 5 | 5 – 10 |
| Triceps Press | 1 | Till Failure |
Saturday & Sunday – Rest Day
Andrea Presti’s Diet Plan
Meal 1:
- Egg Whites – 5
- Oatmeal – 1 ½ Cup
- Lean Red Meat – 8 Ounces
Meal 2:
- Fish – 9 Ounces
- Rice – 1 ½ Cup
- Vegetables – 1 Cup
Meal 3:
- Chicken – 9 Ounces
- Sweet or White Potato – 16 Ounces
Meal 4:
- Fish – 9 Ounces
- Rice – 1 ½ Cup
Meal 5:
- Chicken – 9 Ounces
- Potato – 12 Ounces
Meal 6:
- Egg Whites – 10
Supplements
- Thermogenic Fat Burner
- Whey Protein
Andrea Presti’s Journey From Judo Champion to Bodybuilding Excellence
Andrea Presti, known as “The Italian Blade,” was born on June 29, 1987, in Italy. His athletic foundation began at the age of 10 through judo training with his father, a judo instructor. At 19, he transitioned from martial arts to weightlifting, discovering his true passion and developing his signature motto: “Your body is your vehicle to achieve great things.”
Drawing inspiration from legendary six-time Mr. Olympia champion Dorian Yates, Presti identifies with Yates’ underdog story of overcoming genetic limitations. Like his idol, Andrea faced early criticism about his bodybuilding potential but used this adversity as motivation to prove skeptics wrong through relentless dedication and strategic training.
Presti’s competitive journey began in 2015 through participation in the IFBB Italy league, culminating in his IFBB Pro status at the 2017 Olympia Amateur Spain. His qualification for Mr. Olympia was achieved by winning the 2022 Mr. Big Evolution Portugal, which shows his evolution from a criticized amateur to an elite professional competitor.
Wrapping Up
Andrea Presti’s transformation from a young judoka to an elite IFBB professional exemplifies the power of unwavering determination and strategic training. His journey, from facing early criticism to qualifying for the Mr. Olympia, shows how dedication can overcome perceived genetic limitations in competitive bodybuilding.
Andrea Presti’s workout routine and training philosophy demonstrate that consistent effort, proper coaching, and mental resilience can elevate any aspiring bodybuilder to championship-level success on the international stage.
