Wesley Vissers Workout Routine and Diet – Olympia 2022

Wesley Vissers is one of the most impressive bodybuilders competing today. Despite the shortcomings of his taller frame, he's worked even harder than his peers to fill out his frame and become a force in his own right.

Wesley Vissers is a Dutch bodybuilder and IFBB Pro fitness personality. At just 29, he’s already established himself as one of the top bodybuilders in his division. He is expected to quickly climb the ranks and push for a podium finish. Today, we’re taking a look at his workout routine and what he eats to stay in top shape. 

Key Takeaways

  • Wesley Vissers has been lifting weights since the age of 14 after he was encouraged to do so by his father
  • At 6’2″ (188cm) Vissers is a tall guy. As such, he needs to train harder and eat more than the average bodybuilder to pack on muscle mass and retain his shape
  • Vissers has consistently secured top spots in elite bodybuilding competitions. He secured his IFBB pro card in 2017 and went on to win the subsequent competition, the Chicago Pro, in 2018

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.

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. 

  • Age – 29 years old
  • DOB – 30th April, 1993
  • Place of Birth – Oosterhout, Netherlands
  • Bodybuilding Category – Classic Physique
  • Height – 6’2″ (188 cm)
  • Weight – 247-255 lbs (112-116 kg)

Wesley Vissers Workout Plan

As per the Golden Era champ himself, Vissers has enjoyed his most fruitful success using a variation of the ‘bro’ split.

Essentially, the ‘bro’ split focuses on training each muscle group only once a week, rather than twice, or even thrice in some cases. It’s by far the most simple and approachable of the myriad of training splits out there.

Vissers targets legs, shoulders, back and biceps, and chest and triceps across a 4-day split. For each muscle group, he aims to perform 3 exercises with 3 sets of 10 reps.

However, for the last set, he drops his reps down to 6 and chooses a more challenging weight that allows him to do only 6 reps. This way, he can progressively overload and prevent his muscles from plateauing. Here’s what a specimen week of exercise looks like for the Dutchman:

Day 1: Leg Day

For leg day, Vissers likes to perform a good amount of warmup sets before his working sets. He says that this gets the blood flowing nicely, and prepares him for his compound lifts.

  • Lying leg curl – 4 warmup sets, 3 working sets x 10,12,16 reps
  • Leg extensions – 3 warmup sets, 2 working sets x 12,16 reps
  • ATX belt squat – 4 warmup sets, 3 working sets x 9, 7, 15 reps
  • Leg press – 2 warmup sets, 3 working sets x 8, 8, 11 reps
  • Calf press (on leg press machine) – 2 working sets x 17, 9 reps

Day 2: Shoulders

  • Side Dumbbell Lateral Raise – 7 sets x 15-20 reps
  • Incline Side Dumbbell Lateral Raise – 3 sets x 10-12 reps
  • Wide-grip Upright Row – 3 sets x 12-15 reps
  • Rear Delt Dumbbell Flyes – 3 sets x 15-20 reps
  • Rope Attachment Face-pulls – 3 sets x 15-20 reps (Dropset last set)
  • Reverse Pec Deck – 3 sets x 12-15 reps (Dropset last set)
  • Cable Front Raises – 3 sets x 12-15 reps
  • Shoulder Press Machine – 3 warmup sets, 4 working sets x 10 reps (Dropset last two sets)

Day 3: Back & Biceps

  • Assisted Pull-ups – 4 sets x 13, 12, 12, 14 reps
  • Shoulder-width Chest-Supported Cable Row – 4 sets x 13, 10, 11, 18 reps
  • Wide Grip T-bar Row – 2 sets x 9, 15 reps
  • Cable Pullovers – 2 sets x 11, 16 reps
  • Reverse Pec Deck – 3 sets x 19, 18, 20 reps
  • Close-grip Preacher Curl – 5 sets x 15, 14, 14, 14, 17 reps

Day 4: Chest & Triceps

  • 25° Incline Smith Bench Press – 4 warmup sets, 3 working sets x 11, 20, 18 reps
  • Chest Press – 3 warmup sets, 3 working sets x 13, 13, 18 reps
  • Incline Cable Flyes – 2 working sets x 12 reps
  • Side Lateral Dumbbell Raise – 3 sets to failure (approximately 15-25 reps)
  • Rope Tricep Pushdown – 1 warmup set, 3 working sets x 12, 13, 16 reps
  • Close-grip Smith Bench Press – 1 warmup set, 2 working sets x 16, 14 reps

Wesley Vissers Diet Plan

Wesley’s diet plan is quite exhaustive. Since he not only possesses a great deal of knowledge in nutrition, but also provides consultation to clients, he makes sure his meals are as intricate as possible. Here’s what a typical day of eating in his muscle-building diet looks like:

Meal 1

  • Cream of rice- 150g
  • Blueberries – 150g
  • 85% Dark chocolate
  • Authentic Whey ISO – 60g
  • Water – 43 ml
  • Total calories: 938 kcal

Meal 2 (pre-workout)

  • Oatmeal – 150g
  • Authentic Whey ISO – 60g
  • Total calories: 814 kcal

Meal 3 (post-workout)

  • Cream of rice – 160g
  • Authentic Whey ISO – 60g
  • One banana
  • 85% dark chocolate
  • Total calories: 1052 kcal

Meal 4

  • Golden rice – 150g
  • Barbequed vegetables
  • Barbequed chicken
  • Olive oil
  • Total calories: 914 kcal

Meal 5

  • Skimmed french cottage cheese – 300g
  • Authentic Whey – 30g
  • Chocolate granola
  • Dark chocolate – 25g
  • Blueberries – 125g
  • Total calories: 695 kcal

Meal 6

  • Whey Concentrate – 65g
  • Whole natural peanut butter – 40g
  • Total calories: 477 kcal

Wesley Vissers Favorite Supplements

Wesley uses a wide range of supplements in his day-to-day routine. In fact, Wesley’s own brand, Vintage Genetics, tied up with Nutritech to produce their own line of supplements called Gladiator Sports Pro. Each of these supplements offered by Vintage Genetics has been personally curated by Vissers himself.

Wesley Vissers Bodybuilding Career

  • 1st – FlexCup, 2013, Junior Division
  • 1st – FlexCup, 2014, Open Division
  • 2nd – Ironman & Ironmaiden, 2014, Junior Division
  • 1st – Juliette Bergman Grand Prix, 2014, Junior Division
  • 5th – Arnold Classic Europe, 2016, Junior Division
  • 1st – Juliette Bergman Grand Prix, 2016
  • 1st – Mr Golden Era, 2017
  • 4th – Pepa Grand Prix, 2017
  • 1st – Juliette Bergman Grand Prix, 2017
  • 1st – Royal London Pro, 2018
  • 1st – Chicago Pro, 2018
  • 16th – Mr Olympia, 2018
  • 10th – Arnold Classic, 2019
  • 1st – Romania Muscle Fest Pro, 2019
  • 11th – Mr Olympia, 2020, Classic Physique
  • 3rd – Mr Big Evolution Pro Portugal, 2021
  • 1st – Battle of Champions Pro Poland, 2021
  • 11th – Mr Olympia, 2021
  • 3rd – Arnold Classic UK, 2022
  • 1st – Yamamoto Pro Cup France, 2022
  • 8th – Mr Olympia, 2022


Wesley Vissers is one of the most impressive bodybuilders competing today. Despite the shortcomings of his taller frame, he’s worked even harder than his peers to fill out his frame and become a force in his own right.

Whether it’s his several ventures from Vintage Genetics to his YouTube content, or simply his exploits on the stage, Wesley Vissers is someone we all need to be paying attention to.


Wesley Vissers net worth

As of 2023, Wesley Visser’s net worth is estimated to be between $1 million and $5 million.

Wesley Vissers Olympia 2022 results

Vissers finished in 8th place at the 2022 Mr. Olympia.

Wesley Vissers coaching

Apart from competing on stage, Vissers offers premium coaching on his Vintage Genetics website. Having a background in Nutrition and Dietetics allows him to provide in-depth advice to his 450+ clients.

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Aryan | Writer

Aryan endeavors to create compelling, informative, and visually appealing content that is grounded in thorough research and analysis. His objective is to provide a well-rounded perspective on fitness, incorporating a variety of physical activities, such as football, swimming, lifting, and cardio, to provide a comprehensive and engaging experience for his audience.

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