Roelly Winklaar – The Beast of Bodybuilding & King of Arms
Roelly Winklaar isn’t just a bodybuilder — he’s a walking spectacle. Known worldwide as “The Dutch Beast”, Roelly is famous for having some of the biggest arms, craziest triceps, and freakiest muscle density ever seen on an IFBB Pro stage.
From his 2010 pro debut to his legendary Mr. Olympia 2018 3rd place finish, Roelly built a reputation for being one of the most explosive, aesthetic, and insanely conditioned mass monsters of the modern era.
Whether off-season, in contest shape, or during his comeback attempts, one thing never changes — Roelly Winklaar brings freak factor like no one else.
Roelly Winklaar — Training Style (The Beast Method)
Roelly trains with a heavy-duty, high-volume hybrid style focused on:
1. Monster Arm Training (What He’s Famous For)
His arms are legendary. Training includes:
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Heavy skull crushers
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Rope pushdowns
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Standing barbell curls
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Hammer curls
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Reverse-grip cable extensions
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Triceps dips with extra plates
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25–30 sets per session
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Extreme pump focus
2. Triceps Workout (Typical Roelly Routine)
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Close-grip bench press
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Cable pushdowns
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Skull crushers
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Bench dips
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Overhead dumbbell extensions
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Reverse-grip extensions
Rep Range: 12–20
Goal: Max pump & roundness
3. Chest & Back Training
Roelly emphasizes width, thickness, and insane detail.
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Heavy barbell rows
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T-bar rows
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Lat pulldowns
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Incline dumbbell press
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Machine fly variations
4. Legs
Roelly’s legs exploded after joining Oxygen Gym in Kuwait:
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Squats
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Hack squats
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Walking lunges
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Leg press (massive volume)
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High-rep hamstring curls
5. Abs & Core
Due to abdominal surgery and cramping issues over the years, he trains core wisely:
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Machine crunches
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Cable crunch
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Vacuum practice
Roelly Winklaar Diet & Meal Plan
Roelly eats like a true mass monster.
Sample Off-Season Diet
Meal 1: Egg whites + whole eggs + oats
Meal 2: Chicken, rice, vegetables
Meal 3: Beef, potatoes
Meal 4: White fish + jasmine rice
Meal 5: Protein shake + almond butter
Meal 6: Salmon + greens
Supplements Roelly Uses
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Whey protein
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BCAAs & EAAs
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Glutamine
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Pre-workout
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Multivitamins
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Creatine
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High-carb intra-workout formulas
Roelly Winklaar – Legacy
Roelly never won Mr. Olympia — but he won something more rare:
He became one of the most loved physiques in bodybuilding history.
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Insane arms
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Freak factor conditioning
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Iconic most muscular pose
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Fan favorite everywhere
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Unmatched charisma
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Humble & respectful personality
Roelly Winklaar is a true legend — one the sport will never forget.
