William Bonac, the IFBB Pro bodybuilder, trains five days a week, hitting each muscle group once. Bonac continues to impress his fans with an intense mass, a massive physique, a near-perfect chest, and well-developed arms.

So, what is Bonac’s workout and diet that helped him get into that shape?

The bodybuilder from Ghana follows a weekly workout routine in which Bonac targets each muscle on a specific day.

William Bonac’s workout routine:

Monday: chest and triceps

• Incline Dumbbell Fly
• Flat Dumbbell Bench Press
• Incline Dumbbell Bench Press
• Hammer Strength Press
• Dumbbell Chest Pull Over
• Standing Cable Fly.

Tuesday: back and biceps

• Uni-Lateral Row Machine
• T-Bar Row
• Middle Back Row
• Close-Grip Seated Cable Row
• Lower Lat Row.

Wednesday: shoulder

• Dumbbell Upright Row
• Lateral Raise on Machine
• Cable Front Raise with Rope
• Cable Lateral Raise
• Reverse Pec Deck
• Shoulder Press Machine.

Thursday: leg

• Single-Leg Extension
• Walking Plate Lunge
• Leg Press
• Hack Squat
• Seated Calf Raise
• Lying Hamstrings Curl
• Seated Leg Extension
• Seated Leg Curl.

Friday: arm

• Dumbbell Concentration Curl
• EZ Bar Skull Crusher
• Seated Machine Preacher Curl
• Triceps Rope Push Down
• Alternating Dumbbell Curl.

Saturday and Sunday: rest days.

Apart from the intense workout, Bonac also follows a strict diet.

William Bonac’s diet

According to Jacked Gorilla, Bonac consumes 6 meals in a day.

His diet looks like:

Meal 1: Breakfast

• Potatoes
• Poached eggs
• Protein shake
• Oatmeal.

Meal 2: morning snack

• White rice
• Potatoes
• Chicken breast.

Meal 3: lunch

• Broccoli
• Brown rice
• Chicken breast.

Meal 4: mid-day snack

• Green beans
• White rice
• Steak.

Meal 5: dinner

• Brown rice
• Steamed vegetables
• Grilled salmon.

Meal 6: evening snack

• White rice
• Chicken breast
• Potatoes.

Some supplements that Bonac uses include:

• Whey protein
• BCAA
• Pre-workout.

Bonac's 6-meal approach provides around 4,500 calories daily, typical for mass-gain phases. He maintains his physique with this diet and routine.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil