Wesley Vissers’s Workout Routine & Diet Plan

Know What’s Power House Dutch IFBB Pro Wesley Vissers’s Workout Routine

In professional bodybuilding, few names echo both power & aesthetics and one such name is IFBB Pro Wesley Vissers, despite failing for a tall frame. Known for his amazing physique and dedication to his aesthetic craft, Vissers has gathered a lot of attention from all over the world. Similarly, fans are often curious about Wesley Vissers’s workout routine


Wesley Vissers Workout Routine

Nonetheless, in this article, we will dig into the intricacies of Wesley Vissers’s workout plan and uncover the secrets of his colossal muscles and sculpted physique. Hence, keep reading to know about the same.

Wesley Vissers’s Workout Routine

Vissers is known for enjoying his success through variations of different types of bodybuilding splits. He focuses on training every muscle group once a week, and most of the time, he keeps his workout simple and approachable. He likes targeting shoulders, back & biceps, legs, and chest & triceps in his 4 days a week workout split.

Nonetheless, here’s an example of the workout plan of this Dutchman, Wesley Vissers, that will give you an overall idea about his workout philosophy.

Day 1 – Legs

Exercise Sets Reps
Leg Curls (Lying) (4 Warm Up Sets) 7 10, 12, 16
Leg Extensions (3 Warm Up Sets) 5 12, 16
ATX Belt Squats (4 Warm Up Sets) 3 9, 7, 15
Leg Press (2 Warm Up Sets) 3 8, 8, 11
Calf Press W/ Leg Press Machine 2 17, 9


Day 2 – Shoulders

Exercise Sets Reps
DB Side Lateral Raises 7 15 – 20
Incline DB Side Lateral Raises 3 10 – 12
Upright Rowing (Wide Grip) 3 12 – 15
Rear Deltoid DB Flys 3 15 – 20
Rope Face Pulls (Last Set: Drop Set) 3 15 – 20
Reverse Pec Deck (Last Set: Drop Set) 3 12 – 15
Cable Front Lateral Raises 3 12 – 15
Shoulder Press (3 Warm Up Sets) & (Last 2 Sets: Drop Set) 4 10


Day 3 – Back & Biceps

Exercise Sets Reps
Assisted Pull Ups 4 13, 12, 12, 14
Chest Supported Cable Rowing (Shoulder Width) 4 13, 10, 11, 18
T – Bar Rowing (Wide Grip) 2 9, 15
Cable Pullovers 2 11, 16
Reverse Pec Deck 3 19, 18, 20
Preacher Curls (Close Grip) 5 15, 14, 14, 14, 17


Day 4 – Chest & Triceps

Exercise Sets Reps
Incline BB Bench Press (25 Degree) (4 Warm Up Sets) 3 11, 20, 18
Chest Press (3 Warm Up Sets) 3 13, 13, 18
Incline Cable Flys 2 12
DB Side Lateral Raises (Last Set Till Failure) 3 15 – 25
Rope Triceps Pushdowns (1 Warm Up Sets) 3 12, 13, 16
Smith Machine Bench Press (Close Grip) (1 Warm Up Sets) 2 16, 14


Wesley Vissers’s Diet Plan

Similar to his workout plan, Wesley also focuses on his diet plan. As he has a great deal of knowledge about nutrition, he also consults with his clients regarding the same. Hence, he ensures his meals are on point as much as possible. Below is one such diet plan that will show you his typical diet plan for a day.


Meal 1:

  • Blueberries – 150g
  • 85% Dark chocolate
  • Authentic Whey ISO – 60g
  • Cream of rice- 150g
  • Water – 43 ml

Meal 2:

  • Whey Protein – 60g
  • Oatmeal – 150g

Meal 3:

  • Whey Protein – 60g
  • Cream of rice – 160g
  • 85% dark chocolate
  • Banana – 1

Meal 4:

  • Barbequed vegetables
  • Golden rice – 150g
  • Barbequed chicken
  • Olive oil

Meal 5:

  • Whey Protein – 30g
  • Chocolate granola
  • French Cottage Cheese (Skimmed) – 300g
  • Blueberries – 125g
  • Dark chocolate – 25g

Meal 6:

  • Whey Protein (Concentrate) – 65g
  • Whole natural peanut butter – 40g


Wesley takes a variety of supplements in a day. In fact, Wesley owns a company, Vintage Genetics, partnered with Nutritech to create the Gladiator Sports Pro supplement line. Similarly, the supplements available at Vintage Genetics have all been hand-picked by Vissers itself.

About Wesley Vissers

Born on 6th May 1993, Wesley Vissers is a Dutch IFBB Pro bodybuilder known for his raw strength and aesthetic perfection. Known for his exceptional muscle definition, captivating stage presence, and proportionate symmetry, he etched his name among the elite IFBB pros of the industry.

In addition, he’s also known for his commitment to bodybuilding art and for emphasizing the importance of a holistic approach in his workout plan. His dedication to the bodybuilding sport and strategic training has earned him massive followers who see him as an inspiration for his own fitness journey.

Closing Thoughts

Among the most outstanding bodybuilders in competition right now, one of them is Wesley Vissers. He has worked even harder than his colleagues to fill out his frame and establish himself as a force to be reckoned with despite the limitations of his larger frame.

Furthermore, Wesley Vissers’s workout routine is a master class in planned programming and controlled training. Strength training combined with acute attention to the mind-muscle connection has made him a formidable force in the professional bodybuilding field.

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.

Related Posts