Here’s a Brazilian IFBB Pro 212 Division Competitor, Lucas Coelho’s Workout Routine
Lucas Coelho’s workout routine, a cornerstone of his success as a Brazilian IFBB Pro bodybuilder in the 212 division, involves intense training with heavy compound lifts and targeted isolation exercises. His dedication to this rigorous regimen, combined with strategic nutrition, has sculpted his outstanding physique, leading to numerous victories, including the prestigious IFBB Pro World Championship in 2022.
Beyond his competitive achievements, Lucas has cultivated a significant online presence. With over 800k followers on Instagram, he shares his fitness journey.
Using his platform, Lucas Coelho inspires countless individuals to pursue their own fitness goals. He offers a glimpse into the discipline and hard work required in professional bodybuilding.
Lucas Coelho’s Workout Routine
Lucas Coelho’s workout routine involves 5-6 days of intense workouts, always beginning with cardio and dynamic stretching. His routine incorporates a blend of powerful exercises like squats, deadlifts, bench presses, pushups, pullups, and overhead presses.
Day 1 – Chest & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Bench Press | 3 | 8 – 12 |
| Incline DB Press | 3 | 8 – 12 |
| Triceps Pushdowns | 3 | 8 – 12 |
| Close Grip BB Bech Press | 3 | 8 – 12 |
| DB Flys | 3 | 8 – 12 |
| Overhead Triceps Extensions | 3 | 8 – 12 |
Day 2 – Back & Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Bent Over BB Rowing | 3 | 8 – 12 |
| Pull – Ups | 3 | Till Failure |
| Seated Cable Rowing | 3 | 10 – 15 |
| BB Curls | 3 | 8 – 12 |
| DB Hammer Curls | 3 | 10 – 15 |
| DB Concentration Curls | 3 | 10 – 15 |
Day 3 – Legs & Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 3 | 8 – 12 |
| Leg Press | 3 | 10 – 15 |
| Leg Extensions | 3 | 10 – 15 |
| Leg Curls | 3 | 10 – 15 |
| Military Press | 3 | 8 – 12 |
| DB Side Lateral Raises | 3 | 10 – 15 |
| DB Front Lateral Raises | 3 | 10 – 15 |
Day 4 – Cardio
Day 5 – Back & Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Bent Over BB Rowing | 3 | 8 – 12 |
| Pull – Ups | 3 | Till Failure |
| Seated Cable Rowing | 3 | 10 – 15 |
| BB Curls | 3 | 8 – 12 |
| DB Hammer Curls | 3 | 10 – 15 |
| DB Concentration Curls | 3 | 10 – 15 |
Day 6 – Chest & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Bench Press | 3 | 8 – 12 |
| Incline DB Press | 3 | 8 – 12 |
| DB Flys | 3 | 10 – 15 |
| Triceps Pushdowns | 3 | 10 – 15 |
| Overhead Triceps Extensions | 3 | 10 – 15 |
| Close Grip Bench Press | 3 | 8 – 12 |
Day 7 – Rest Day
Lucas Coelho’s Early Life & Bodybuilding Career
Born in Sao Paulo on July 20, 1994, Lucas Coelho was a natural athlete, excelling in football, basketball, and volleyball during his childhood. His journey into bodybuilding began at 14 with weightlifting, where he saw rapid progress. This led to his first competition at 16, which he won, boosting his confidence to pursue bodybuilding professionally.
Coelho quickly ascended in the sport, earning his IFBB Pro card after several victories. His early professional appearances included a 3rd place finish at the 2015 Arnold Classic South America. He continued to compete and refine his physique, showcasing his dedication on international stages.
Notable wins include the 2021 Mr. Big Evolution Portugal Pro and the 2022 Musclecontest Sao Paulo Pro. He also marked his presence on the prestigious Olympia stage in both 2021 and 2022, competing against the world’s elite in the 212 division.
Wrapping Up
Lucas Coelho’s journey from a multi-talented young athlete to a respected IFBB Pro bodybuilder showcases his unwavering dedication and passion. His early exposure to sports, combined with his intense focus on weightlifting, paved the way for a successful career marked by significant victories and consistent progress on the professional stage.
Lastly, discipline is evident in Lucas Coelho’s workout routine, which is also a key factor in sculpting his impressive physique and achieving his competitive goals.
