Wesley Vissers Workout Routine and Diet Plan

Wesley Vissers is a Dutch IFBB Pro bodybuilder competing in the Classic Physique division. Born on April 30, 1993 in Oosterhout, Netherlands, Vissers began lifting at age 14 after being inspired by his father. Standing 6’2″ (188 cm) and competing at 247-255 lbs (112-116 kg), he brings one of the tallest frames in his division — a challenge that demands higher training volume and caloric intake to fill out proportionally.

Since earning his IFBB Pro card in 2017, the Wesley Vissers classic physique career has included multiple pro victories, consistent Olympia appearances, and a reputation for Golden Era aesthetics that sets him apart from the modern mass-focused approach.

Wesley Vissers Stats

Who is Wesley Vissers?

Born in 1993, Wesley Vissers is a Dutch bodybuilder currently competing in the Classic Physique division. At 29, he’s already built a very strong physique and is entering his prime.

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Vissers is no stranger to bodybuilding. He was 14 when he tried his hand at bodybuilding, upon seeking inspiration from his father. 

His first competition was the 2013 junior division flex cup, which he won. The following year, he competed in the Flexcup open division, bringing home the gold again. After competing in local competitions, he went on stage at the European Arnold Classic in 2016. He finished in 5th place in the Junior Division.

In 2017, he earnt his IFBB Pro card after winning the Royal London Pro qualifier and became a certified professional bodybuilder. He followed that up swiftly when he won his first pro contest, the 2018 Classic Division Chicago Pro. It was here that he earnt his invite to the 2018 Mr. Olympia contest. 

While he didn’t rank too highly at that year’s Olympia, finishing 16th out of 26 participants, it proved to be a valuable piece of experience for the Dutchman. Since then, he’s won several accolades in Europe and has established himself as one of the most respected competitive figures in the community.

Wesley Vissers Workout Split

The Wesley Vissers workout follows a 4-day bro split, training each muscle group once per week. This approach prioritizes recovery between sessions, which is particularly important for a taller athlete carrying significant muscle mass.

His general approach for each body part: 3 exercises with 3 sets of 10 reps. On the final set, he drops the rep count to 6 and increases the weight. This progressive overload strategy prevents plateauing while keeping volume manageable.

Day 1: Legs

The Wesley Vissers training session for legs starts with extensive warmup sets before working sets. This pre-exhaustion approach primes the joints and muscles for heavy compound movements.

The ATX belt squat is a notable choice. It loads the legs without compressing the spine — a practical consideration for a 6’2″ lifter who needs to protect spinal health over a long career.

Day 2: Shoulders

The shoulder session features notably higher volume than other training days, with 8 exercises and heavy use of dropsets. Shoulder development is critical for Classic Physique — wide, capped delts create the V-taper that defines the division.

Day 3: Back and Biceps

The Wesley Vissers routine for back prioritizes controlled movements over maximal loading. The use of assisted pull-ups and chest-supported rows reduces momentum, keeping tension on the target muscles throughout each rep.

Day 4: Chest and Triceps

The inclusion of lateral raises on chest day reflects the Classic Physique emphasis on shoulder width. Training lateral delts twice per week ensures the V-taper remains a priority throughout the split.

Wesley Vissers Diet Plan

The Wesley Vissers diet supports his tall frame with approximately 4,890 calories per day spread across 6 meals. The macronutrient distribution emphasizes high carbohydrates for training performance, moderate protein for muscle maintenance, and moderate fats for hormonal health. His supplement stack includes multiple daily whey protein servings to reach his protein targets.

Several patterns stand out in the Wesley Vissers diet. The heavy reliance on cream of rice and oatmeal as carbohydrate sources reflects their easy digestibility — important for consuming nearly 5,000 calories without gastrointestinal distress. Multiple servings of dark chocolate provide polyphenols and healthy fats while adding caloric density. The 4-scoop daily whey intake (~215g total protein powder) supplements the whole food protein from chicken and cottage cheese.

For a 6’2″ Classic Physique competitor, this caloric intake is proportionally appropriate. Taller bodybuilders require significantly more total calories than shorter competitors at the same body fat percentage due to the larger total lean mass.

Wesley Vissers Competition History

Vissers began competing in 2013 at the junior level and quickly established himself as a dominant force in European bodybuilding before breaking through internationally.

The trajectory from 16th at the 2018 Olympia to 8th in 2022 shows consistent improvement at the sport’s highest level. The Wesley Vissers classic physique approach — inspired by Golden Era aesthetics rather than modern mass extremes — has resonated with fans and judges alike, earning him multiple pro show victories and steadily improving Olympia placements.

Beyond competing, Vissers founded Vintage Genetics, his personal brand. He also holds a background in nutrition and dietetics and offers coaching through his platform, working with over 450 clients.