Helmut Strebl Diet and Workout Plan

The Helmut Strebl diet plan includes lean meat, high protein and carb cycling. This nutritional approach has helped Helmut build one of the leanest physiques in the world.

He will typically lower his carbs before a bodybuilding competition and increase them during the off-season. Continue reading for a more detailed look into his training and diet plan.

Who is Helmut Strebl?

Helmut Strebl is an Austrian bodybuilder and fitness model. Growing up he was frequently bullied because of his small size. As a teenager Helmut wanted to get bigger and gain muscle, so he decided to join a gym.

Helmut was able to make fitness his career after years of training. Today, he is known as one of the most shredded people alive.


Height6′ 3″ (190.5 cm)
Weight205 – 215 lbs (88.5 – 93.0 kg)
Year of birth1968

Helmut Strebl Diet Plan

Nutrition plays a major role in Helmut’s lean physique. He favors lean protein and also likes to cycle carbs – depending when his next bodybuilding competition is.

Helmut will eat around 400 grams of carbs on high carb days and less than 100 grams of low carb days. This approach helps him burn fat, while maintaining strength and muscle mass.

Example day of eating:

Meal 13 eggs, 2 cups egg whites, 1 whole wheat bagel with jam, and black coffee
Meal 22 scoops whey protein and 3 rice cakes
Meal 36-7 ounces lean ground turkey, 1 1/2 cups basmati rice and broccoli
Meal 42 scoops whey protein, 2 bananas, and 2 tbsp almond butter
Meal 56-7 ounces grilled chicken breast, 1 1/2 cups brown rice and asparagus
Meal 61 cup cottage cheese, 1 cup oatmeal and 2 tbsp peanut butter

Helmut Strebl Workout Routine

Chest Workout

Helmut Strebl trains with intensity each time he steps into the gym. On chest days, he will start off with a heavy compound movement. This will either be barbell bench press, or dumbbell bench press.

Training in this way will help you lift the most amount of weight possible in the beginning of the workout. After these heavy first few sets, he will then move on to toning and burning out the chest muscles.

  • 1st exercise: Barbell bench press 5 x 5
  • 2nd exercise: Seated machine press 4 x 8-12
  • 3rd exercise: Pec deck machine 4 x 10-15
  • 4th exercise: Standing cable chest fly 4 x 10-15
  • 5th exercise: Seated cable chest press 4 x 8-12

Back Workout

The back is a very important muscle group. Helmut Strebl is known for his thin waist and wide upper back. This is called the v-taper and it’s a key focal point in the bodybuilding world.

To achieve a shredded back like Helmut, it’s important to train all sections of the back. Begin with some sets of pull ups to warm up the muscles. Then you can move on to heavier row and pull motions.

  • 1st exercise: Bodyweight pull up 3 x 10
  • 2nd exercise: Wide grip pull up with chains 4 x 8-12
  • 3rd exercise: T-bar row 4 x 8-12
  • 4th exercise: Seated close grip cable row 4 x 10-15
  • 5th exercise: Smith machine row 4 x 10-15
  • 6th exercise: Weighted hyperextension 4 x 8-12

Shoulder Workout

Developed shoulders will complete your physique and enhance the v-taper. If you want strong shoulders like Helmut, you need to work all areas of the shoulder muscles.

Training this way will give you cannonball shoulders and they will look big from any angle. Beginners too often focus on overhead presses. But Helmut says you also need to work the side and rear deltoid muscles.

  • 1st exercise: Smith machine over head press 4 x 8-12
  • 2nd exercise: Lateral dumbbell raise 4 x 10-15
  • 3rd exercise: Lateral cable raise 4 x 10-15
  • 4th exercise: Reverse pec deck machine 4 x 10-15
  • 5th exercise: Front barbell raise 4 x 8-12
  • 6th exercise: Single arm front cable raise 4 x 10-15

Leg Workout

Helmut doesn’t have the biggest legs, but they are proportionate to the rest of his physique. He prefers moderate amounts of weight with supersets. This will help the muscles grow and give you a crazy leg pump too.

You don’t need to be an ego lifter who loads up the leg press with 45 pound plates. Lifting like this won’t help your form and it can create stress on your back, which can lead to injury.

  • 1st exercise: Lying hamstring curl 4 x 15 superset with leg extension 4 x 15
  • 2nd exercise: Smith machine squat 4 x 8-12
  • 3rd exercise: Barbell stiff leg deadlift 4 x 8-12
  • 4th exercise: Single leg leg extension 4 x 15
  • 5th exercise: Single leg hamstring curl 4 x 15
  • 6th exercise: Dumbbell lunge 4 x 10-15
  • 7th exercise: Calf raise on leg press machine 4 x 20
  • 8th exercise: Seated calf raise 4 x 20

Arm Workout

Helmut says the most important training tip for arms is time under tension. When doing a biceps curl for example, slowly lower the weight and pause, then bring the weight back up.

Focus on squeezing the muscle and continue this process for each repetition. Beginners often want to curl as much weight as they can. As a result, they sacrifice form and potential muscle gains.

  • 1st exercise: EZ bar preacher curl 4 x 10-15
  • 2nd exercise: Triceps rope pushdown 4 x 10-15
  • 3rd exercise: Lying cable curl 4 x 10-15
  • 4th exercise: Triceps press machine 4 x 10-15

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