William Bonac Is an IFBB Pro Bodybuilder and Sponsored Athlete From Ghana Who Prides Himself for Being Down to Earth Attitude & Being Confident
William Bonac is an IFBB Pro bodybuilder and sponsored athlete from Ghana known for his grueling workout routines, aesthetics, cuts, and symmetry. Furthermore, while growing up in his twenties, Flex Wheeler was one of his favorite bodybuilders. Still, later Kai Greene picked his interest and attention, which also inspired him to start competing.
If you’re his fan and questioning what’s William Bonac’s workout routine or diet plan, keep reading.
About William Bonac
Presently residing in the Netherlands, William Bonac won his IFBB pro card earlier in 2012. Like other bodybuilders, he has also started lifting from the young age of 13. However, he has faced many long and difficult roads to reach the level where he’s today. For instance, it took him around two decades to get at the Mr. Olympia stage and get under the top 5 contenders.
William Bonac’s Workout Routine
Day 1: Chest
| Exercise | Sets | Reps |
|---|---|---|
| Incline DB Flys | 5 | 10 – 12 |
| Incline DB Press | 5 | 8 – 12 |
| Flat DB Press | 5 | 8 – 12 |
| DB Pullovers | 5 | 10 |
| Hammer Strength Press | 5 | 8 – 12 |
| Standing Cable Flys | 5 | 10 – 15 |
Day 2: Back
| Exercise | Sets | Reps |
|---|---|---|
| T – Bar Rowing | 5 | 8 – 12 |
| Uni – Lateral Machine Rowing | 5 | 8 – 12 |
| Close Grip Cable Rowing | 5 | 8 – 12 |
| Middle Back Rowing | 5 | 8 – 12 |
| Bent Over BB Rowing | 5 | 8 – 12 |
| Lower Lat Rowing | 5 | 8 – 12 |
Day 3: Shoulder
| Exercise | Sets | Reps |
|---|---|---|
| Machine Side Lateral Raises | 5 | 12 |
| DB Upright Rowing | 5 | 10 – 15 |
| Cable Side Lateral Raises | 5 | 10 – 15 |
| Rope Front Lateral Raises | 5 | 10 – 15 |
| Shoulder Press W/ Machine | 5 | 8 – 12 |
| Upright Rowing W/ Smith Machine | 5 | 10 – 12 |
| Reverse Pec Deck | 5 | 10 – 15 |
Day 4: Leg
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions – Single Leg | 5 | 10 – 15 |
| Walking Lunges | 5 | 10 / Leg |
| 45 Degree Hack Squats | 5 | 8 – 12 |
| Leg Press | 5 | 8 – 12 |
| Seated Leg Extensions | 5 | 10 – 15 |
| Seated Leg Curls | 5 | 10 – 15 |
| Hip Abduction | 5 | 10 – 15 |
| Lying Leg Curls | 5 | 8 – 12 |
| Seated Calf Raises | 5 | 15 – 20 |
Day 5: Arm
| Exercise | Sets | Reps |
|---|---|---|
| DB Concentration Curls | 5 | 8 – 12 |
| EZ Bar Skull Crushers | 5 | 8 – 12 |
| Alternate DB Curls | 5 | 8 – 12 |
| Triceps Rope Pushdowns | 5 | 8 – 12 |
|
Machine Preacher Curls Superset W/ Machine Dips |
4 4 |
10 – 15 10 – 15 |
Day 6 & 7: Rest Day
William Bonac’s Diet Plan
The diet plan of William Bonac is quite massive. When preparing for a bodybuilding competition, William Bonac’s diet plan is usually around 4600 calories per day. Likewise, he changes his diet plan according to the goals he set. And, one such diet plan of William Bonac is as below:
Meal 1:
- Whole Eggs – 2
- Egg Whites – 6
- Whey Protein – 2 Scoop
- Banana – ½
- Blueberries – Handful
- Oatmeal – 1 Cup
Meal 2:
- Chicken Breast – 220 G
- White Rice – 300 G
- Broccoli – 75 G
Meal 3:
- Chicken Breast – 220 G
- White Rice – 300 G
- Broccoli – 75 G
Meal 4:
- Steak – 220 G
- White Rice – 300 G
- Beans – 75 G
Meal 5:
- Salmon – 220 G
- White Rice – 300 G
- Broccoli – 70 G
Meal 6:
- Chicken Breast – 220 G
- Potatoes – 200 G
- Broccoli – 75 G
Physical Statistics of William Bonac
- Height – 5 Feet & 7 Inch (170 cm)
- Weight – 225 to 235lbs (102.1 to 106.6 kg)
Olympia Results
- 2019 – Placed 2nd (Mr. Olympia – IFBB)
- 2018 – Placed 4th (Mr. Olympia – IFBB)
- 2017 – Placed 3rd (Mr. Olympia – IFBB)
- 2016 – Placed 5th (Mr. Olympia – IFBB)
- 2015 – Placed 8th (Mr. Olympia – IFBB)
- 2014 – Placed 15th (Mr. Olympia – IFBB)
Wrapping Up
William Bonac is one of the modern bodybuilders who’s known for his excellent mass, aesthetics, cuts, and symmetry he brings to the stage. Nonetheless, he’s also famous for his massive legs and arms. Since 2014 where he made his first appearance in the open class Mr. Olympia category, William has become one of the top Mr. Olympia contenders.
However, if you’ve been wondering about William Bonac’s workout routine or diet plan, we hope this article may prove helpful. Good luck!
