Evan Centopani Workout, Diet Plan & Supplements
Evan Centopani is an IFBB professional bodybuilder known for his dense muscle mass, classic proportions, and intelligent training approach. His fitness strategy focuses on controlled heavy lifting, joint-friendly exercises, structured nutrition, and long-term sustainability rather than reckless intensity.
Evan Centopani Training Philosophy
Evan Centopani’s key principles:
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Maximize muscle tension without stressing joints
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Use machines and cables to protect tendons
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Train arms less frequently for growth and recovery
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Apply progressive overload with strict form
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Prioritize quality volume over ego lifting
Evan Centopani Workout Split
Evan follows a structured weekly workout plan with regular rest days for recovery and muscle growth.
Weekly Training Schedule:
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Day 1: Legs
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Day 2: Rest
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Day 3: Chest & Triceps
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Day 4: Back
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Day 5: Rest
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Day 6: Hamstrings & Calves
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Day 7: Shoulders & Biceps
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Day 8: Rest
Evan Centopani Chest Workout
Evan uses supersets and machines to maximize chest engagement while reducing joint stress.
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Cable Crossovers – 4 sets × 10–15 reps
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Incline Barbell Bench Press – 5 sets × 6–12 reps
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Machine Chest Press – 4 sets × 10–15 reps
Superset:
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Flat Dumbbell Flyes – 4 sets × 8–12 reps
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Parallel Bar Dips – 4 sets × 8–12 reps
Evan Centopani Arm Training
Evan trains arms infrequently, focusing on intensity and controlled form.
Biceps Workout
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Single-Arm Preacher Curls
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Alternating Dumbbell Curls (≤8 reps)
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Straight Bar Barbell Curls
Tip: Avoid momentum and ego lifting to prevent injuries.
Triceps Workout
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Parallel Bar Dips
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Single-Arm Overhead Dumbbell Extensions
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Rope Pushdowns (20 reps, short rest)
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Dip Machine (finisher)
He emphasizes deep muscle contractions and controlled reps rather than heavy weight.
Evan Centopani Diet Plan
Evan follows a clean, nutrient-dense diet year-round. Meal prep is key—he prepares food in advance for consistency and recovery.
Off-Season Diet
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Higher calories for muscle growth
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Balanced carbs and protein
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Enjoyable yet clean meals
Common Foods:
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Roasted chicken
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Lean steak
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Potatoes
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Pasta with meatballs
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Vegetables (broccoli, rapini)
Contest-Prep Diet (Sample Day)
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Meal 1: 6 whole eggs
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Meal 2: 8 oz chicken + ⅓ cup macadamia nuts
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Meal 3: 50g whey isolate + 2 tbsp peanut butter
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Meal 4: 8 oz chicken + ⅓ cup macadamia nuts
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Meal 5: 8 oz lean steak + 2 cups broccoli + 2 tbsp olive oil
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Meal 6: 50g whey isolate + 2 tbsp peanut butter
Evan Centopani Supplements
Evan keeps supplementation minimal but effective, focusing on recovery, protein, and overall health.
Common Supplements:
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Whey Protein Isolate
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Creatine
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Omega-3 Fatty Acids
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Multivitamin
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Pre-Workout (moderate use)
He stresses that consistent diet is more important than supplements.
Key Takeaways from Evan Centopani
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Focus on joint-friendly, controlled heavy lifting
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Train smart, not just hard
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Prioritize meal prep and nutrient-dense foods
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Keep supplementation minimal and effective
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Consistency in training, diet, and recovery is the key to sustainable growth
