Ken Waller’s Workout Routine, Diet Plan & Supplementation Stack

Professional IFBB Bodybuilder and Actor Known for His Freckles, Unique Red Curly Hair & Posing Style

Ken Waller is one of the greatest golden-era bodybuilders who was popular for his appearances in movies like Stay Hungry and Pumping Iron that featured many popular bodybuilding icons like Arnold Schwarzenegger, Franco Columbu, and Frank Zane. Similarly, he was also known for his freckles, unique red & curly hair, and confident posing style usually unseen in professional bodybuilding in the 1970s golden era.

Ken Waller, also known as Kenny, is the former professional bodybuilder of the United States, who has numerous wins of bodybuilding competitions under his belt. Some of the popular winnings he’s known for include winning of 1969 AAU Mr. USA, 1975 IFBB Universe, and the major one, the 200+ Mr. Olympia of 1976.

About Ken Waller

Born and raised in Jeffersonville, Indiana, Ken’s interest in sports started once he enrolled at Western Kentucky University, where he even joined their football team “Tangerine Bowl.” After finishing college, Ken even served in the United States Marine Corps before retiring and joining the high school in Louisville as a teacher.

After joining as a teacher, he started transitioning back to his old days of playing professional football, which became his stepping stone for a career in the bodybuilding industry.

Nonetheless, let’s go through Ken Waller’s workout routine and find out how he used to train.

ken waller workout routine

Ken Waller’s Workout Routine

Monday & Thursday: Legs, Chest & Back

Exercise Sets Reps
Donkey Calf Raises 8 15
BB Back Squats (Heavy) 7 12, 10, 8, 7, 6, 5, 5
Leg Curls – Lying 5 12
Chin-Ups Superset W/ Dips 2 10 – 15
BB Bench Press 5 12, 10, 8, 6, 6
Incline DB Press 5 8
Lat Pulldown 5 8
BB Bentover Rowing 5 8
Chin – Ups 1 Till Failure
Dips 1 Till Failure

Tuesday & Friday: Arms, Shoulders & Abs

Exercise Sets Reps
Roman Chair (Sit-Ups) 1 50
Leg Raises (Bent Knees) 1 50
Stick Twists (Bent Over) 1 50
Donkey Calf Raises 8 15
BB Press (Standing) 5 10, 8, 6, 6, 6
Behind The Neck Press 5 6
BB Curls 5 8
1 Arm DB Concentration Curls 5 8
BB Triceps Extensions 5 8
1 – Arm Triceps Extensions 5 8, 8, 8, 6, 6
Close Grip Push – Ups (Feet Elevated) 2 Till Failure

Physical Statistics of Ken Waller

  • Height – 6 Feet (183 Cm)
  • Weight – 225 – 235 Lbs (102.1 – 106.6 KG)

Olympia Results

  • 1968 – Placed 4th (AAU Mr. Olympia)
  • 1976 – Placed 1st (IFBB – Mr. Olympia Over 200 Lbs)
  • 1977 – Placed 5th (IFBB – Mr. Olympia Overall)
  • 1977 – Placed 2nd (IFBB – Mr. Olympia Over 200 Lbs)
  • 1980 – Placed 16th (IFBB – Mr. Olympia)
  • 1981 – Placed 16th (IFBB – Mr. Olympia)

Wrapping Up

Ken Waller was among the successful bodybuilders of his time who stood beside some of the greatest bodybuilders like Arnold Schwarzenegger, Frank Zane, and Mike Katz. Nonetheless, his appearances in movies like Pumping Iron gave him incredible success on the stage, which helped him earn his place as one of the greatest bodybuilders of the Earth.

Lastly, here we’ve covered one of Ken Waller’s workout routines, so if you have questions about it, it’ll help you understand how he used to train.

satinder chowdhry

Satinder Chowdhry

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

Related Posts