An Irish Professional Bodybuilder, Personal Trainer, and Social Media Star
Blessing Awodibu, nicknamed ‘A force of Nature,’ is a popular Irish IFBB bodybuilder known for his massive aesthetic physique. He’s a successful bodybuilder with 2 Arnold Classic Titles and 4 IFBB overall Champion Titles under his belt.
Though, Blessing always wasn’t strong as he’s now. On the contrary, he was underweight while growing up. Similarly, in the beginning, he joined the gym as a hobby with the hope of building some size and strength. And, he was more focused on his academic grades with the hope of getting enrolled in a good college after his high school graduation.
However, his academic expectations didn’t turn out as he wanted, and his dream of joining a college got shattered, which made him realize that bodybuilding is the only option he’s left with.
About Blessing Awodibu
Blessing Awodibu grew up like any other ectomorph person, a thin child for whom gaining weight was almost impossible. He was even afraid to take off his shirt on the beach in earlier days, as he felt others would judge him due to his “skinny looks.”
Likewise, in searching for improving his physique and body size, he decided to start weightlifting. But, due to some reasons, he couldn’t afford a gym membership, so he started working out with a makeshift gym in his garden. Nonetheless, later on, he joined the gym, and amazingly he even started getting results, which inspired him to keep going.
Let’s find out Blessing Awodibu’s workout routine and diet plan.
Blessing Awodibu’s Workout Routine
Below is his workout routine that includes two sessions per day, also popularly known as AM/PM workout.
Day 1:
Session 1 – Shoulders & Traps
| Exercise | Sets | Reps |
|---|---|---|
| BB Upright Rowing | 3 | 12 – 15 |
| BB Shrugs | 4 | 12 – 15 |
| Behind the Back Standing BB Shrugs | 4 | 12 – 15 |
| Seated Behind The Neck BB Press | 4 | 12 – 15 |
| Seated DB Shoulder Press | 4 | 12 – 15 |
| DB Front Lateral Raises | 4 | 12 – 15 |
| Seated Shoulder Press | 5 | 12 – 15 |
| BB Front Lateral Raises | 4 | Till Failure |
| Bent Over DB Lateral Raises | 5 | 15 – 20 |
| Seated Bent-Over Lateral Raises | 5 | 15 – 20 |
| Incline DB Side Lateral Raises | 3 | 15 – 20 |
| Incline BB Front Lateral Raises | 4 | Till Failure |
Session 2 – Legs
| Exercise | Sets | Reps |
|---|---|---|
| Calf Exercises (Multiple) | – | 15 Minutes |
| Walking Lunges | 3 | 20 |
| BB Back Squats | 6 | 12 – 15 |
| Leg Press | 4 | 15 – 20 |
| Leg Extensions | 6 | 15 – 20 |
| Leg Curls – Lying | 8 | 15 – 20 |
Day 2:
Session 1 – Back
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 6 | 15 – 20 |
| Lat Pulldowns | 5 | 15 – 20 |
| Lat Pullovers | 3 | 15 – 20 |
| BB Bent Over Rowing | 3 | 12 – 15 |
| Seated Cable Rowing | 3 | 12 – 15 |
| 1 – Arm DB Bent Over Rowing | 4 | Till Failure |
Session 2 – Chest
| Exercise | Sets | Reps |
|---|---|---|
| Incline DB Press | 6 | 8 – 10 |
| Incline BB Bench Press | 4 | 15 – 20 |
| DB Flys | 3 | 12 – 15 |
| Incline DB Flys | 4 | 12 – 15 |
| DB Bench Press | 3 | 12 – 15 |
| Pec Deck | 3 | 12 – 15 |
| BB Bench Press | 6 | 12 – 15 |
| DB Bench Press | 3 | 12 – 15 |
| Pec Deck | 3 | 12 – 15 |
| BB Bench Press | 6 | 12 – 15 |
Day 3:
Session 1 – Arms
| Exercise | Sets | Reps |
|---|---|---|
| BB Curls | 9 | 12 – 15 |
| Seated BB Curls | 3 | Till Failure |
| Seated DB Curls | 4 | Till Failure |
| Standing DB Hammer Curls | 4 | 15 – 20 |
| Seated DB Hammer Curls | 4 | Till Failure |
| Triceps Extensions (Cable) | 4 | 15 – 20 |
| Close Grip BB Bench Press | 3 | 12 – 15 |
| Skull Crushers (Decline) | 3 | 12 – 15 |
| Triceps Extensions (Cable) | 3 | 12 – 15 |
| Skull Crushers | 3 | 12 – 15 |
| Dips | 4 | Till Failure |
Session 2 – Legs
| Exercise | Sets | Reps |
|---|---|---|
| Walking Lunges | 3 | 20 |
| Leg Curls – Lying | 8 | 15 – 20 |
| Back Extensions | 3 | 15 – 20 |
| BB Deadlifts | 5 | 15 – 20 |
Day 4:
Session 1 – Shoulders
Repeat Session 1 of Day 1
Session 2 – Back
Repeat Session 1 of Day 2
Day 5:
Session 1 – Chest
Repeat Session 2 of Day 2
Session 2 – Legs
Repeat Session 2 of Day 1
Day 6:
Arms
Repeat Session 1 of Day 3
Day 7: Rest Day
Blessing Awodibu’s Diet Plan
Meal 1:
- Oats – 75 Grams
- Milk – 10 Ounces
- Whole Eggs – 4
- Whey Protein – 2 Scoops
Meal 2:
- Tuna Fish – 129 Grams
- Whey Protein – 2 Scoops
Meal 3:
- Pasta – 550 Grams
- Ground Beef – 8 Ounces
- Whey Protein – 2 Scoops
Meal 4:
- Chicken Breast – 500 Grams
- Whey Protein – 2 Scoops
Meal 5:
- Noodles – 170 Grams
- Whole Duck Eggs – 4
Meal 6:
- Pasta – 550 Grams
- Grilled Chicken – 8 Ounces
- Cashews – 100 Grams
Meal 7:
- Cereals – 100 Grams
- Milk – 10 Ounces
Wrapping Up
Like old-school bodybuilders, he’s also not a big believer in taking dietary supplements and mostly relies upon whole food. Also, he’s gone through his struggles, and whatever he has achieved today is through his hard work and dedication. Nonetheless, if you’ve questions about Blessing Awodibu’s workout routine, here we’ve covered one of his AM/PM workout routines, which will give you better insights into his training philosophy.
Nonetheless, it’s okay to go with his workout routine those who are in advanced level and have years of experience. Otherwise, it’s recommended to try any other workout routine that doesn’t get overwhelmed for you. Good luck!
