dennis-wolf

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

ExerciseSetsReps
BB Bench Press – Incline ( 2 Warm up sets)58 – 12 
Bench press – Flat28 – 12
Incline DB Flys28 – 12
Cable Crossovers115
Seated DB Curls (2 Warm up sets)410
Barbell Curls210
1 – Arm Cable Curls112

Day 2 –Legs

ExerciseSetsReps
Leg Extensions (1 Warm up set)415
Leg Press215
Squats210 – 15
Leg Curls – Lying310 – 15
Good Morning210
Leg Curls – 1 Leg110
Calf Raises – Standing315
Calf Raises – Seated215

Day 3 – Back & Rear Deltoid

ExerciseSetsReps
DB Pullovers (1 Warm-up set)310
Lat Pulldown – Close Grip210
Bent-Over Barbell Rowing210
Seated Cable Rowing – 1 Arm112
Lying Reverse Flys312
1 – Arm Cable Reverse Flys312
Shrugs210

Day 4 – Shoulders, Triceps & Abs

ExerciseSetsReps
BB Squats66 – 15
Leg Press48 – 12
Leg Extensions48 – 12
BB Deadlifts – Stiffed Leg48 – 12
Leg Curls – Lying415
Standing Smith Machine Calf Raises520
Weighted Calf Raises – Standing450

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.