Since 2015 Dennis Is Known as One of the Greatest Modern Bodybuilding Champion
Born to a German family, Dennis Wolf is one of the most respected IFBB pros known for his humble approach and consistency. Blessed with the German freak-like genetics, Dennis is also popular for his small waist and big outer quadriceps sweep who has got into bodybuilding since age 18 like popular Mr. Olympia Jay Cutler.
Dennis Wolf Is One of the Ripped Monster Who Is Also Known As the Big Bad Wolf
Surprisingly, Dennis, AKA The Big Bad Wolf, doesn’t spend endless hours in the gym. Interestingly, his workout routine involves four days per week split a minimum workout split needed to maintain muscle mass. Likewise, he’s not also into insanely heavy lifting and, unlike, goes for higher rep ranges, specifically on leg and chest days.
Dennis Wolf’s Training Split
Like other IFBB pro bodybuilders, Dennis doesn’t go for traditional five or six days per week training session and instead follows a four-day training split that includes:
- Day 1 – Chest & Biceps
- Day 2 – Legs
- Day 3 – Back & Rear Deltoid
- Day 4 – Shoulders, Triceps & Abs
Here below is Dennis Wolf’s workout plan:
Dennis Wolf’s Workout Routine
Day 1 – Chest & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press – Incline ( 2 Warm up sets) | 5 | 8 – 12 |
| Bench press – Flat | 2 | 8 – 12 |
| Incline DB Flys | 2 | 8 – 12 |
| Cable Crossovers | 1 | 15 |
| Seated DB Curls (2 Warm up sets) | 4 | 10 |
| Barbell Curls | 2 | 10 |
| 1 – Arm Cable Curls | 1 | 12 |
Day 2 –Legs
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions (1 Warm up set) | 4 | 15 |
| Leg Press | 2 | 15 |
| Squats | 2 | 10 – 15 |
| Leg Curls – Lying | 3 | 10 – 15 |
| Good Morning | 2 | 10 |
| Leg Curls – 1 Leg | 1 | 10 |
| Calf Raises – Standing | 3 | 15 |
| Calf Raises – Seated | 2 | 15 |
Day 3 – Back & Rear Deltoid
| Exercise | Sets | Reps |
|---|---|---|
| DB Pullovers (1 Warm-up set) | 3 | 10 |
| Lat Pulldown – Close Grip | 2 | 10 |
| Bent-Over Barbell Rowing | 2 | 10 |
| Seated Cable Rowing – 1 Arm | 1 | 12 |
| Lying Reverse Flys | 3 | 12 |
| 1 – Arm Cable Reverse Flys | 3 | 12 |
| Shrugs | 2 | 10 |
Day 4 – Shoulders, Triceps & Abs
| Exercise | Sets | Reps |
|---|---|---|
| BB Squats | 6 | 6 – 15 |
| Leg Press | 4 | 8 – 12 |
| Leg Extensions | 4 | 8 – 12 |
| BB Deadlifts – Stiffed Leg | 4 | 8 – 12 |
| Leg Curls – Lying | 4 | 15 |
| Standing Smith Machine Calf Raises | 5 | 20 |
| Weighted Calf Raises – Standing | 4 | 50 |
Dennis Wolf’s Diet Plan
Below is Dennis Wolf’s diet plan for pre-contest:
Meal 1
- Oatmeal Cooked – 1 Cup
- Egg Whites – 10
- Protein Powder – 1 Serving
Meal 2
- Lean Ground Beef – 5 Oz
- Cashews – 2 Oz
Meal 3
- Chicken Breast (Boneless & Skinless) – 6 Oz
- Whole Eggs – 3
Meal 4
- Protein Shake
Meal 5
- Broiled Flounder – 6 Oz
- Green Beans – 1 Cup
Meal 6
- Blended Protein Shake – 2 Servings
Dennis Wolf’s Diet Plan (Off-Season)
Below is the offseason diet plan of Dennis Wolf:
Meal 1
- Protein Powder – 100 Gram
- Oatmeal – ½ Cup
- Banana – 1
Meal 2
- Protein Shake – 40 Grams (Post – Workout)
Meal 3
- Chicken Breast – 10 Oz
- Brown Rice – ½ Cup
Meal 4
- Fish – 14 Oz
- Brown Rice – ½ Cup
Meal 5
- Steak – 10 Oz
- Brown Rice – ½ Cup
Meal 6
- Chicken Breast – 10 Oz
- Potato – 10 Oz
Meal 7
- Protein Shake – 80 Gram
Looking at his diet plan it seems, he stays pretty on point with his diet plan rather than going for processed foods like other bodybuilders do once they’re in the offseason, such as Lee Priest binging into KFC chickens.
Physical Statistics of Dennis Wolf
- Height – 5 Feet & 11 Inch
- Weight – 265 Lbs to 275Lbs (120.2 kg to 124.7 kg)
- Arms – 22 Inch
- Chest – 56 Inch
- Waist – 29 Inch
- Thighs – 31 Inch
- Calves – 17 Inch
Accomplishments of Dennis Wolf
- 2018 – Placed 12th (Arnold Classic)
- 2015 – Placed 4th (EVL’s Prague Pro)
- 2014 – Placed 2nd (San Marino Pro)
- 2014 – Placed 1st (EVLS Prague Pro)
- 2014 – Placed 1st (Arnold Classic Europe)
- 2014 – Placed 1st (Arnold Classic)
- 2013 – Placed 3rd (Arnold Classic Europe)
- 2012 – Placed 1st (EVLS Prague Pro)
- 2012 – Placed 2nd (Arnold Classic Europe)
- 2012 – Placed 2nd (Arnold Classic)
- 2011 – Placed 5th (Sheru Classic)
- 2011 – Placed 1st (Australian Pro)
- 2011 – Placed 2nd (Arnold Classic)
- 2011 – Placed 4th (Flex Pro)
- 2010 – Placed 3rd (NY Pro)
- 2007 – Placed 1st (Keystone Pro Classic)
- 2007 – Placed 3rd (New York Pro)
- 2006 – Placed 3rd (Grand Prix Spain)
- 2006 – Placed 5th (Montreal Pro Championships)
- 2006 – Placed 7th (Europa Supershow)
Olympia Results
- 2015 – Placed 4th (Mr. Olympia – IFBB)
- 2014 – Placed 4th (Mr. Olympia – IFBB)
- 2013 – Placed 3rd (Mr. Olympia – IFBB)
- 2012 – Placed 6th (Mr. Olympia – IFBB)
- 2011 – Placed 5th (Mr. Olympia – IFBB)
- 2010 – Placed 5th (Mr. Olympia – IFBB)
- 2009 – Placed 16th (Mr. Olympia – IFBB)
- 2008 – Placed 4th (Mr. Olympia – IFBB)
- 2007 – Placed 5th (Mr. Olympia – IFBB)
- 2006 – Placed 16th (Mr. Olympia – IFBB)
Wrapping Up
Though, Dennis’s spinal injury has given him a significant setback, due to which he doesn’t compete anymore. But, still, he’s one of the respected IFBB pro bodybuilders who’s famous for the massive shredded physique that he used to bring on the stage in every Mr. Olympia competition.
If you’re thinking of following his workout routine and the diet plan, we recommend adding more veggies into your diet, along with this high protein diet. Also, everyone reacts differently, and Dennis is a bodybuilder. So, you can expect improvement by following his workout routine, but you can’t expect to make a physique like him overnight.
