Jaco De Bruyn’s Workout Routine and Diet Plan

South Africa Based Famous Fitness Model, An International Fitness Icon & A Pro Bodybuilder

Jaco De Bruyn has built an incredible physique since he began his fitness journey in South Africa, from modeling to competing as a bodybuilder. Born in South Africa, Jaco is blessed with good looks and has always kept himself in shape while growing up. Henceforth, naturally, he got into the modeling industry. Further down the road, at the age of 32 in 2016, he even won numerous shows and became one of the international fitness icons.

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Jaco De Bruyn’s Early Life

Born and raised in Pretoria, South Africa, Jaco De Bruyn was active since his childhood. Similarly, his fitness journey started at a very young age by joining the gym like other bodybuilders. And due to this, naturally, as a teenager, he was aesthetic, which even helped him get into modeling. 

After looking up to fitness icons like Arnold Schwarzenegger and Flex Lewis for years, at the age of 23, Jaco’s passion grew for bodybuilding and even thought about competing. Hence, he entered the fitness industry and competed for the first time in the Mr. Pretoria show in 2009.

Jaco De Bruyn – Competitive Bodybuilding & Becoming Professional Bodybuilder

After getting placed first in the 2009s Mr. Pretoria contest, he competed in Mr. South Africa a few weeks later and got placed 2nd and was even awarded as the Fitness Model of the year. But inclined towards bodybuilding, he decided to build his physique like a bodybuilder; hence, he took the rest for a year from the limelight and completely devoted himself to building his dream physique.

Later in 2010, Jaco represented South Africa in the Mr. World Championships. Again, he competed against the strongest fitness models in the world and managed to get placed in the top 8, which is quite good enough for someone who has started competing 6 months ago.

He got quickly noticed by Heat Magazine, and it further helped him get noticed by the WBFF Pro’s bandwagon that named him as the winner of their contest, Man Watch. Further, he even got recognized as one of their “Hot 100 Sexiest Celebrities South Africa” and “Hot 100 Sexiest Celebrities Worldwide” lists. And later, in 2012, he even got that every bodybuilder dream about, his Pro card.

Jaco De Bruyn’s Workout Routine

Similar to bodybuilders, Jaco is known for training one body part per session. He likes to switch his workout routines after every 8 weeks, which helps him with muscle growth. Here below is one of his workout routines:

Monday – Chest & Calves

Exercise Sets Reps
Flat BB Bench Press 4 10
Incline BB Bench Press 4 10
Incline DB Flys 4 10
Cable Flys 4 10
Seated Calf Raises Superset W/ Standing Calf Raises

4

4

30

30

Tuesday – Biceps & Triceps

 

Exercise Sets Reps
Standing DB Curls 4 10
Seated Incline DB Curls 4 10
DB Hammer Curls 4 10
BB Preacher Curls 4 10
Triceps Cable Pushdowns 4 10
Triceps Rope Pushdowns 4 8
Incline Skull crushers 4 10
Triceps Dips 4 10

Wednesday – Shoulders & Abs

Exercise Sets Reps
Seated DB Shoulder Press 4 10
Seated DB Side Lateral Raises 4 10
Standing BB Front Lateral Raises 4 10
BB Military Press 4 10
Cable Crunches 4 15
Sit – Ups 4 20
Leg Raises 4 20

Thursday – Quadriceps & Calves

Exercise Sets Reps
Leg Extensions (Heavy) 4 10
BB Squats (Heavy) 4 10
Leg Press (Heavy) 4 10
Seated Calf Raises Superset W/ Standing Calf Raises

4

4

30

30

Friday – Chest & Abs

Exercise Sets Reps
Flat BB Bench Press 4 10
Incline BB Bench Press 4 10
Incline DB Flys 4 10
Cable Flys 4 10
Cable Crunches 4 15
Sit – Ups 4 20
Leg Raises 4 20

Saturday – Back & Hamstrings

Exercise Sets Reps
Lat Pulldowns (Wide Grip) 4 10
Lat Pulldowns (Close Grip) 4 10
Low Row 4 10
BB Deadlifts 4 10
Lying Leg Curls Superset W/ Standing Leg Curls 4 10
Stiffed Legged BB Deadlift Superset W/ Hamstring Curls

4

4

10

10

Sunday – Rest Day

Jaco De Bruyn’s Diet Plan

Jaco believes diet plays the most important role when developing your physique. He likes to keep his diet clean the entire year and goes for 7 meals daily, along with 4 protein shakes. One such diet plan of Jaco is as below:

Meal 1:

  • Protein Shake
  • Oats
  • Egg Whites – 8

Meal 2:

Meal 3:

  • Rice Cakes W/ Cottage Cheese & Tuna

Meal 4:

  • Chicken/Fish or Ostrich W/ Broccoli
  • Green Beans & Brown Rice

Meal 5:

  • Protein Shake
  • Nuts
  • Banana
  • Rice Cakes

Meal 6:

  • Rice Cakes W/ Cottage Cheese & Tuna

Meal 7:

    Supplements

    • Isolated Whey Protein
    • L – Glutamine
    • BCAAs
    • Multi-Vitamin
    • Casein
    • Creatine

    Jaco De Bruyn’s Idols

    Though his motivation always came from the love he has for fitness. But some of the bodybuilding icons he gets inspired by are Flex Lewis, Arnold Schwarzenegger, and Louis Bessinger.

    Wrapping Up

    Jaco has taught us that following passion is the key to success. Therefore, his passion is also the reason why he always stays motivated, as he loves doing what he does. Nonetheless, here we’ve covered one of Jaco De Bruyn’s workout routines and diet plan. Hence, if you try and stick with it for a few months, we can assure you you’ll get results.

    satinder chowdhry

    Satinder Chowdhry

    Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com 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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