Obi Vincent’s Workout Routine & Diet Plan

England Based Fitness Icon, Pro Bodybuilder, Nutrition Coach & Personal Trainer

Born and brought up in London, England’s capital, Obi Vincent, AKA The Jaguar, is a cross lifter, nutritional coach, and professional bodybuilder who’s popular for being an overweight teenager who transformed himself and turned out to be a pro bodybuilder. Similarly, he’s one of the leading fitness icons of the fitness industry who has motivated many to achieve their dream through his life journey.

obi vincent workout routine

He’s one of the powerhouses of the fitness industry who has been placed in the top 5 at the 2013s WBFF Muscle Model Europe Championships and in the top 4 at Miami Pro.

Obi Vincent’s Early Life

As a kid, he was overweight, and he was also often victimized for being the same. Initially, he never had an interest in fitness or sports and liked to indulge in unhealthy habits like eating his favorite snack, deep-fried candy bars. Nonetheless, continuing this for years, he became obese and found himself weighing 112 KG (247 Lbs) at the age of 16. And because of this, a girl even made fun of him, which made him realize that he needed to change. Hence, this incident also motivated him to achieve a shredded physique.

Hence, if you’re wondering about his workout routine, don’t worry. Here we’ve covered one of Obi’s workouts that will help you understand his training methodology, like how many exercises he likes to select and how many reps he likes to go with per session.

Obi Vincent’s Workout Routine

He usually enjoys doing high-volume workouts, and here’s one of Obi’s training routines. It’s a six-day workout routine that includes one off day but on Saturday and not Sunday.

Monday – Back & Abs

Exercise Sets Reps
BB Deadlifts 5 12, 10, 8, 5, 5
Wide Grip Weighted Pull – Ups 4 12
1 Arm DB Rowing 4 15
Seated Close Grip Rowing 4 15
Lat Pulldowns 4 12
Close Grip Hand Pulldowns 4 12
Hanging Leg Raises 3 Till Failure
AB Wheel Rollouts 3 Till Failure
Swiss Ball Pikes 3 Till Failure
Cable Rope Crunches 3 Till Failure

Tuesday: Deltoids & Traps

Exercise Sets Reps
BB Military Press 10 10
Shrugs 10 10
Close Grip DB Press 3 12
Cable Cross Overs 3 20

Wednesday – Quads & Hamstrings

Exercise Sets Reps
Leg Extensions 5 25
BB Back Squats 5 12
DB Split Squats 5 10
Leg Press 5 20
Walking Lunges 3 50
BB Stiffed Leg Deadlift 5 8
Standing Single Leg Curls 5 8
Reverse BB Lunges 5 12
Lying Leg Curls 5 10

Thursday – Biceps & Triceps

Exercise Sets Reps
EZ Bar Curls W/ Under Hand Grip 4 12
EZ Bar Curls 4 12
Triceps Dips 4 12
Incline DB Biceps Curls 4 12
Lying Triceps Skull Crushers 4 12
Close Grip BB Bench Press 3 12
Standing DB Hammer Curls 3 12
Cable Rope Curls 3 Till Failure
Cable Rope Triceps Pushdowns 3 Till Failure

Friday – Chest

Exercise Sets Reps
Cable Flys 4 20
Incline DB Chest Press 5 12
Weighted Chest Dips 5 12
Incline DB Flys 5 12
Decline Chest Press 3 12
Press Ups 3 Till Failure
Cable Flys 2 Drop Sets

Saturday – Yoga or Mobility Exercise

Sunday – Quads & Hamstrings

Exercise Sets Reps
Leg Extensions 5 25
BB Back Squats 5 12
DB Split Squats 5 10
Leg Press 5 20
Walking Lunges 3 50
Stiffed Leg BB Deadlift 5 8
Standing Single Leg Curls 5 8
Reverse BB Lunges 5 12
Lying Leg Curls 5 10

Obi Vincent’s Diet Plan

He’s a huge fan of carb cycling and likes to go through a lean bulk-off season where he likes to build muscle mass, which also gives his body enough rest from strict contest dieting. Here below is one of his diet plans:

Meal 1:

  • Eggs
  • Ground Beef

Meal 2:

  • Protein Shake

Meal 3:

  • Chicken
  • Rice

Meal 4:

  • Fish
  • Green Vegetables

Meal 5:

  • Berries
  • Biscuits


    Wrapping Up

    One thing we can learn for sure from him is that mistakes aren’t supposed to stop you. Instead, we should learn and move forward; it should also be the key to success. For instance, he was often bullied because of his overweight, but it motivated him. And, if you’re wondering about Obi Vincent’s workout routine or his diet plan, here we’ve covered one. We hope you’d like to give it a try.

    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.

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