Here’s a Freshly Retired Canadian IFBB Pro Bodybuilder Iain Valliere’s Workout Routine
Iain Valliere, a Canadian Pro bodybuilder, started his career in 2010 and quickly became known for his impressive stage presence. He also introduced his brother-in-law, Chris Bumstead, to bodybuilding and helped him win three Mr. Olympia titles. Despite his own success, Valliere often focused on training Bumstead. After participating in many IFBB Pro League shows, Valliere retired in September 2023. Nonetheless, keep reading if you’re his fan or want to find out about his workout. In this post, we will provide an overview of Iain Valliere’s workout routine and diet plan.
Iain Valliere is one of the strongest bodybuilders in the competitive circuit. He’s known for deadlifting enormous weights before contests. He’s also one of the transparent athletes who frequently shares his training and nutrition tips with followers. In his youth, Valliere excelled in track and field and briefly played football but preferred individual sports.
Let’s jump into his workout plan.
Iain Valliere’s Workout Routine
Iain Valliere’s workout routine is designed for maximum muscle growth. Standing at 5’10” and weighing around 260 pounds, he’s one of the strongest pro bodybuilders today. Valliere follows a high-volume training approach, performing up to 10 exercises per workout to target muscles from all angles. He’s a firm believer in progressive overload, constantly challenging his muscles with heavier weights and varied exercises to ensure complete muscular development.
Training six days a week, Valliere starts his workouts with heavy weights and often pushes his sets to failure. He finishes his sessions with back-off sets, reducing the weight and increasing reps to around 12-15. This method allows him to hit his muscle groups from different angles, promoting greater and more balanced growth.
Day 1 – Chest & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Smith Machine Press (30 Degree Incline) | 2 | 8 – 15 |
| Hammer Strength Incline Press | 2 | 8 – 15 |
| Incline Machine Fly | 2 | 8 – 15 |
| Flat DB Press | 2 | 8 – 15 |
| Flat Cable Fly | 2 | 8 – 15 |
| V – Bar Dips | 2 | 8 – 15 |
| Cable Pushdown W/ Dual Handles Bar | 2 | 8 – 15 |
| 1 – Arm Cable Overhead Triceps Extensions | 2 | 8 – 15 |
| Cable Triceps Pushdowns | 2 | 8 – 15 |
Day 2 – Back & Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Straight Bar Cable Pullover | 2 | 8 – 20 |
| Hammer Strength | 2 | 8 – 20 |
| Machine Chest Supported Rowing | 2 | 8 – 20 |
| Seated Cable Rowing | 2 | 8 – 20 |
| Lat Pulldown | 2 | 8 – 20 |
| Pull–Ups W/ Assisted Pull Ups Machine | 2 | 8 – 20 |
| Standing Cable Curls | 2 | 8 – 20 |
| Standing Alternate DB Curls | 2 | 8 – 20 |
| 1 – Arm DB Preacher Curls | 2 | 8 – 20 |
| Standing Reverse Barbell Curls | 2 | 8 – 20 |
Day 3 – Quadriceps
| Exercise Name | Sets | Reps |
|---|---|---|
| 1 – Legged Leg Extensions | 2 | 10 – 20 |
| Machine Hack Squats | 2 | 8 – 15 |
| Leg Press | 2 | 8 – 15 |
| Pendulum Horizontal Leg Press | 2 | 8 – 15 |
| Hip Adduction | 2 | 8 – 15 |
Day 4 – Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| Overhead Press W/ Smith Machine | 2 | 8 – 15 |
| DB Side Lateral Raises | 2 | 10 – 20 |
| Cable Rear Deltoid Fly | 2 | 10 – 20 |
| Machine Overhead Press | 2 | 8 – 15 |
| Machine Side Lateral Raises | 2 | 10 – 20 |
| Incline Cable Fly | 2 | 10 – 20 |
| Hammer Strength Incline Press | 2 | 10 – 20 |
Day 5 – Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Cable Triceps Pushdowns | 2 | 8 – 15 |
| Close Grip BB Bench Press | 2 | 8 – 15 |
| Overhead Triceps Extensions | 2 | 8 – 15 |
| Standing Cable Curls | 2 | 8 – 15 |
| Alternate DB Hammer Curls | 2 | 8 – 15 |
| Preacher Curls | 2 | 8 – 15 |
Day 6 – Hamstrings & Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Curls (Lying) | 2 | 8 – 15 |
| Leg Curls (Seated) | 2 | 8 – 15 |
| Kneeling Leg Curls | 2 | 8 – 15 |
| Conventional BB Deadlift | 2 | 8 – 15 |
| 1 – Arm Cable Pulldowns | 2 | 8 – 15 |
| Cable Pulldowns | 2 | 8 – 15 |
| Back Extensions (45 Degree) | 2 | 8 – 15 |
Day 7 – Rest Day
Iain Valliere’s Diet Plan
Iain’s diet is simple and consistent. He eats the same foods year-round to restructure meal prep. He adjusts his diet based on his goals—reducing carbs and fats while keeping protein high during show prep and increasing carbs and fats in the off-season for muscle growth.
Meal 1:
- Egg Whites – 200 Grams
- Whole Eggs – 2
- 100 Grams Oats W/ 30 Grams Whey Isolate
Meal 2:
- Sweet Potato – 200 Grams
- Chicken Breast – 300 Grams
Meal 3:
- Jasmine Rice – 100 Grams
- White Fish – 400 Grams
Meal 4:
- Jasmine Rice – 100 Grams
- White Fish – 400 Grams
Meal 5:
- Potato – 200 Grams
- Salmon Fish – 200 Grams
Meal 6:
- Egg Whites – 200 Grams
- Whole Eggs – 2
- Beef – 100 Grams
- Walnuts – 30 Grams
Supplements
Iain Valliere’s Resilient Comeback After a Serious Arm Injury
In 2012, Iain Valliere broke his arm while arm wrestling Devon Larratt, suffering a spiral fracture that sounded like a gunshot. Despite this setback, Iain returned to the gym just six weeks after surgery. With intense training, his arm size was back to normal in 12 weeks.
About Iain Valliere: The Canadian Mass Monster
Iain Valliere, born on November 27, 1990, is a top Canadian bodybuilder known for his impressive size in the Men’s Open category. He consistently ranked in the top 10 at Mr. Olympia, with a career highlight of placing 7th. Valliere earned his Pro card in 2014 and made a strong debut in 2015, finishing fifth at the Toronto Pro Supershow. He secured his first Mr. Olympia qualification in 2018 by winning the Big Man Weekend Pro show.
Valliere is also a mentor to fellow bodybuilders, notably Chris Bumstead (CBum), who credits Valliere as a major influence in his career. Despite retiring, Valliere was considered a strong contender for the Mr. Olympia title and remains respected in the bodybuilding community.
Closing Thoughts
Iain Valliere’s workout routine shows that you can build an incredible physique without overcomplicating things. However, remember that Iain is a seasoned professional with years of experience in bodybuilding.
Nonetheless, you can use his fitness regime as a reference to structure your own workout plan. We hope this guide helps you on your journey to achieving your dream physique.
