Here’s the German Powerhouse & IFBB Pro Urs Kalecinski’s Workout Routine & Diet Plan
Think about transforming from a ski racer to one of the top-tier professional bodybuilders within a few years. Hard to believe. But it’s true. Urs Kalecinski is one of the young German IFBB bodybuilders, popularly called as “The Miracle Bear,” who has taken the bodybuilding community by storm and is a favorite among fans due to his dedication and amazing physique. He’s an underdog bodybuilder who has also competed against some of the veterans, such as Terrence Ruffin, Beron Ansley, and Chris Bumstead.
Further, Urs Kalecinski’s workout routine is well structured and involves push-pull-leg training split along with separate days for Arms. Hence, if you’re struggling to have your ideal workout routine, you can take inspiration from his training.
An IFBB Classic Physique competitor, Kalecinski is like many other IFBB bodybuilders who had started his fitness journey at the very young age of 13 and is also one of the youngest IFBB Pro card earners at the age of 21. His motivation for working out came from his struggle with being overweight. But, once he started getting results, he never looked back and soon started competing in prestigious bodybuilding competitions like Olympia, & the Arnold Classic.
This blog will shed light on his workout routine, journey, and diet plan. Let’s get into it.
Urs Kalecinski’s Workout Routine
Kalecinski is among the hardest workers in the room and likes training with intensity during the competition preparation and the off-season. He usually goes for the push-pull-leg day training, as it allows him to diversify his attention evenly. But he also keeps separate sessions, like totally focused on Arms and the different training splits as recommended by his coach.
He doesn’t go for any extreme workout methods and likes to focus on compound & isolation exercises along with machines & free weights, and supersets. Results are evident in the form of an impeccable physique he has.
Here below is one such Urs Kalecinski’s workout routine:
Day 1 – Push
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Bench Press | 2 – 4 | 10 – 12 |
| Incline Bench Press | 2 – 4 | 10 – 12 |
| Machine Overhead Press | 2 – 4 | 10 – 12 |
| Seated Cable Flys | 2 – 4 | 10 – 12 |
| Seated Cable Triceps Extensions (Crossover) | 2 – 4 | 10 – 12 |
| Unilateral Chest Press W/ Machine | 2 – 4 | 10 – 12 |
| Seated Cable Side Lateral Raises | 2 – 4 | 10 – 12 |
| Triceps Dips | 2 – 4 | 10 – 12 |
| Triceps Pushdowns (Wide Grip) | 2 – 4 | 10 – 12 |
| DB Side Lateral Raises (Chest Supported) | 2 – 4 | 10 – 12 |
Day 2 – Pull
| Exercise Name | Sets | Reps |
|---|---|---|
| 1 Arm Lat Pulldowns | 2 – 4 | 10 – 12 |
| Cable Pullovers | 2 – 4 | 10 – 12 |
| Rowing W/ Plate Loaded Machine | 2 – 4 | 10 – 12 |
| Pull Ups | 2 – 4 | 10 – 12 |
| Seated Rowing | 2 – 4 | 10 – 12 |
| Standing Rowing | 2 – 4 | 10 – 12 |
| 1 – Arm Cable Curls | 2 – 4 | 10 – 12 |
| DB Preacher Curls | 2 – 4 | 10 – 12 |
| Cable Curls | 2 – 4 | 10 – 12 |
| Chin – Ups | 2 – 4 | 10 – 12 |
Day 3 – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated or Lying Leg Curls | 2 – 4 | 10 – 12 |
| Hip Thrusts | 2 – 4 | 10 – 12 |
| Machine Glute Kickbacks | 2 – 4 | 10 – 12 |
| Abductor Superset W/ Adductor Machine | 2 – 4 | 10 – 12 |
| Vertical Leg Press Superset W/ Leg Press (Wide/Narrow Leg Stance) | 2 – 4 | 10 – 12 |
| Squats W/ Belt Machine | 2 – 4 | 10 – 12 |
Day 4 – Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Concentration Curls | 2 – 4 | 10 – 12 |
| Preacher Curls | 2 – 4 | 10 – 12 |
| Barbell Curls W/ 21s Method | 2 – 4 | 10 – 12 |
| Seated Overhead Triceps Extensions W/ Cable | 2 – 4 | 10 – 12 |
| Cable Crossover Triceps Extensions | 2 – 4 | 10 – 12 |
| Reverse Grip Triceps Pushdowns Superset W/ Triceps Pushdowns | 2 – 4 | 10 – 12 |
Day 5 – Hamstrings & Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Curls | 2 – 4 | 10 – 12 |
| BB Romanian Deadlift | 2 – 4 | 10 – 12 |
| Unilateral Arm Seated Row | 2 – 4 | 10 – 12 |
| Seated High Rowing | 2 – 4 | 10 – 12 |
| T – Bar Rowing (Chest Supported) | 2 – 4 | 10 – 12 |
| Cable Lat Pulldowns W/ Band as Attachments | 2 – 4 | 10 – 12 |
| Lat Pulldowns | 2 – 4 | 10 – 12 |
| Cable Pullover (Standing) | 2 – 4 | 10 – 12 |
Day 6 – Shoulders & Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Cable Side Lateral Raises (Lying) | 2 – 4 | 10 – 12 |
| Machine Overhead Press | 2 – 4 | 10 – 12 |
| Chin – Ups | 2 – 4 | 10 – 12 |
| Incline BB French Press | 2 – 4 | 10 – 12 |
| Seatd DB Overhead Triceps Extensions | 2 – 4 | 10 – 12 |
| Seated Arm Cable Curls | 2 – 4 | 10 – 12 |
| EZ Bar Curls | 2 – 4 | 10 – 12 |
| Cable Hammer Curls | 2 – 4 | 10 – 12 |
| Unilateral DB Preacher Curls | 2 – 4 | 10 – 12 |
Day 7 – Rest Day
Urs Kalecinski’s Diet Plan
Urs Kalecinski’s diet is usually for similar patterns at competition preparation time and off-season. He likes to go for a seven meals a day diet plan, which includes sources of high protein like chicken, fish, lean cuts of beef, egg whites, and whey protein, along with necessary fats such as avocados and egg yolk. He also adds a good number of fruits, vegetables, and berries to get vitamins and micronutrients while sticking with oats, rice, and rice flakes as a carbohydrate source.
Here below is one such diet plan of Urs, which will give you an overall idea about his eating habits:
Meal 1:
- Oats – 80 Grams
- Whole Eggs – 2
- Egg Whites – 8
- Blueberries & Raspberries – 120 Grams
Meal 2:
- Raspberries – 120 Grams
- Whey Protein Isolate – 2 Scoops
- Rice Flakes – 80 Grams
Meal 3:
- Whey Protein Isolate – 2 Scoops
- Corn Flakes – 100 Grams
Meal 4, 5 & 6:
- Rice – 70 Grams
- Vegetables – 100 Grams
- Chicken, or Beef, or Fish – 150 Grams
Meal 7:
- Egg Whites – 8
- Whole Egg – 1
- Avocado – 100 Grams
Supplements
- Metabolism Activator
- Pre – Workout
- Cognitive Enhancements
- No Booster
- Fast Digesting Carbs
- Whey Isolate
About Urs Kalecinski
Born on 30th April 1998, Urs Kalecinski is a Germany-based bodybuilder competing in the IFBB Classic Physique division. At the age of 24, he’s one of the few young bodybuilders that has made his name as one of the top competitors within his category.
Though initially, Urs wanted to become a professional ski racer. But, at the age of 16, he found his love and passion for bodybuilding, and from then on, he dedicated himself completely to sculpting his physique.
In 2019, at the age of 21, he earned his IFBB Pro card, which marked his career in professional bodybuilding. In 2021, his hard work paid off when he became the winner of the Tampa Pro competition. His winning also got him selected for the 2022 Olympia competition, which got him noticed by everyone within the bodybuilding community.
In the Olympia competition of 2023, Urs Kalecinski came in the top three, just behind Chris Bumstead & Ramon Rocha Queiroz. Leading the competition, he spends a year working on his weak muscle groups with a known bodybuilding personality like Nick Walker, Terrence Ruffin and even bodybuilding legend and four-time Mr. Olympia winner Jay Cutler.
Wrapping Up
From the year 2021 he earned his Pro Card, Kalecinski has made his mark as one of the top contenders of his division. His journey is remarkable with consistency and training since the age of 13.
He’s disciplined with his workout and has an adapting attitude, which helps him navigate through different challenges that come with his fitness journey and goals. Here, we’ve covered the rising star Urs Kalecinski’s workout routine. We hope it will inspire you to get serious with your fitness journey. Good luck!
