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Evan Centopani Workout Routine and Diet Plan

Who is Evan Centopani?

An IFBB pro bodybuilder, Evan Centopani represents the United States in competitions. Originally from Connecticut, USA, he grew up there. One of his accomplishments includes winning the New York Pro and the Tampa Pro, among other IFBB competitions. His massive physique led to him winning many prestigious competitions in the United States.

Evan Centopani Workout

Evan decided not to pursue bodybuilding as a potential career until age 23 when he began competing in amateur contests. During the 2005 amateur Bev Francis Atlantic States show, he performed for the first time. His surprise was the fact that he took the heavyweight class as well as the overall championship. After winning the NPC Junior Championships that year, Evan also won the overall title and first place.

By 2007, Evan had also earned his NPC Pro card, having won the super-heavyweight class at the 2007 National Bodybuilding & Fitness Championships.

Centopani has consistently placed high in competitions over the course of his bodybuilding career. At his first professional show; the New York Pro in 2009, he unexpectedly won 1st place against much more experienced competition in front of the large audience at the Tribeca  Performing Arts Center.

Known for his 15-year sponsorship with Animal, Centopani has been with the brand since 1997. Throughout 2006 through 2014, Animal sponsored him, but he left in 2014 to join Prime Nutrition and returned to Animal 17 months later. In addition to being one of Animal’s most praised and integral athletes, he has remained with the organization since his return in 2015. Introducing his patented meal replacement powder, dubbed “Animal Meal”, for Animal in  2019.

The NPC National Bodybuilding & Fitness Championships was where he earned his pro card in 2007, winning the superheavyweight class and the overall title.

The New York Pro show at the Tribeca Performing Arts Center, where Evan Centopani made his pro debut on May 16, 2009, won him first place.

In an interview with Shawn Ray on MD Radio on February 8, 2010, Centopani announced that he would not compete again until the 2011 Arnold  Classic.

Evan Centopani Body Measurements

Evan Centopani Workout Routine

Weeks 1-4: Strength

Monday: Legs

Barbell squat: Two warm-up sets @ 15, 20 reps followed by four working sets @ 6-8 reps.

Leg press: Two warm-up sets @ 15, 20 reps followed by four working sets @ 8-10 reps.

Deadlifts: Two warm-up sets @ 10, 15 reps followed by three working sets @ 6-8 reps.

Glute ham raises: Three work sets @ 8-10 reps.

Wednesday: Chest

Flat barbell bench press: Two warm-up sets @ 10, 15 reps followed by five working sets @ 6-8 reps.

Incline dumbbell press: Three working sets @ 6-10 reps.

Friday: Back

Bent over barbell rows: Two warm-up sets @ 15, 20 reps followed by five working sets @ 6-10 reps.

Deadlifts: Two warm-up sets @ 8-10 reps followed by five working sets @ 6-10 reps.

Weeks 5-8: Size

Tuesday: Legs

Barbell squat: Two warm-up sets @ 15, 20 reps followed by three working sets @ 12-15 reps.

Leg press: Two [email protected],20reps followed by three working set [email protected] reps.

Hack squats: One warm-upset @10reps followed by three working sets @10-12reps. Lying hamstring curls–Three [email protected]

Glute ham raises: Three [email protected]

Deadlifts: One warm-upset @10 reps followed by two working sets @15-20 reps.

Wednesday: Back and Biceps

Bent over barbell rows: Two warm-up sets @ 15-20 reps followed by three sets @ 10-12 reps.

Pull-ups/Assisted pull-ups: Three working sets @ 8-12 reps.

Deadlifts: Two warm-up sets @ 8-10 reps followed by three working sets @ 10-12 reps.

Dumbbell preacher curl: One warm-up set @ 20 reps followed by four working sets @ 8-12 reps.

Standing barbell curl: Four sets @ 8-12 reps.

Friday: Chest and triceps

Flat barbell bench: Two warm-up sets @ 8-10 reps followed by four working sets @ 10-12 reps.

Incline dumbbell press: Four working sets @10-12reps.

Flat dumbbell fly: One warm-up @15reps followed by four working [email protected]

Rope extensions: One warm-up set @ 20 reps followed by four working sets @ 12-15 reps.

Bodyweight dips: Four working sets of maximum reps.

Saturday: Shouders and abs

Barbell shoulder press: Two warm-up sets @ 15-20 reps followed by four sets @ 8-10 reps.

Dumbbell side lateral raises: Four working sets @ 8-10 reps.

Bent over dumbbell lateral raises: Four working sets @ 8-10 reps.

Hanging leg raises: Three sets to failure.

Lying leg raised crunches: Three sets to failure.

Ab wheel: Three sets to failure.

Weeks 9-12: Conditioning

Monday: Shoulders and triceps

Barbell shoulder press: One warm-up set @ 15 reps followed by three working sets @ 8-12 rep superset with standing dumbbell presses @ 6-8 reps.

Dumbbell side laterals: Two working sets @ 10-12 reps superset with plate steering wheels
@ 15-20 reps (twists = 10 reps per side).

Reverse pec fly: Two working sets @ 10-15 reps superset with bent over dumbbell laterals
@ 10-12 reps.

Rope extensions: Two working sets @ 10-15 rep superset with barbell skullcrushers @ 10-12 reps.

Wide grip cable pushdowns: Two working sets @ 8-10 reps superset with bodyweight extensions to failure.

Evan Centopani Workout

Tuesday: Quads

Barbell squats: Two warm-ups sets @ 10-15 reps followed by two working sets @ 10-12 rep superset with sissy squats @ 10-15 reps.

Leg press: Two warm-up sets @ 10-15 reps followed by two working sets @ 15-20 rep superset with leg extensions @ 10-12 reps.

Walking dumbbell lunges: Two working sets @ 16-20 steps (8-10 reps per leg).

Thursday: Back

Narrow grip cable rows: Three working sets @ 10-15 reps superset with deadlifts @ 8-10 reps.

Bent over barbell rows: Two working sets (each set is a double drop set) @ 8-12 reps.

Cable pullovers: Three working sets @ 15-20 reps superset with assisted pull-ups @ 6-10 reps.

Dumbbell rows: One working set (one set + two drop sets with the same weight each drop), maximum reps each time (select weight that you will fail at 15 reps on first set). Must immediately go from side to side with no rest.

Friday: Chest, biceps and abs

Flat barbell bench press: Two warm-up sets @ 10-15 reps followed by four working sets @ 8-12 reps. Last set is a double drop set.

Incline barbell press: Three working sets @ 8-10 reps.

Incline dumbbell press: Three working sets @ 8-10 reps superset with flyes @ 8-10 reps.

Cable crossover flyes: Two working sets @ 10-12 reps superset with dips to failure.

Dumbbell preacher curls: Two working sets @ 8-12 reps (each set is a double drop using the same weight).

Barbell curls: Two working sets @ 8-12 reps superset with hand held plate curls @ 8-10 reps.

Saturday: Hams and calves

Standing single leg curl: Two working sets @ 8-20 reps (each is a double drop set performed with the same weight. No rest is taken; as soon as one leg is pushed to failure, the other goes).

Glute ham raises: Two working sets @ 10-14 reps superset with lying leg curls @ 10-12 reps.

High rep deadlifts: Two working sets @ 20-24 reps on the first set and then the same weight on the second set to failure (usually around 15 reps).

Standing single leg bodyweight calf raises: Max reps on one foot then switch to other foot and the back again, alternating back and forth until only capable of 6-8 reps.

Seated calf raises: Three working sets @ 15-20 reps.

Standing calf raises: Three working sets @ 10-15 reps superset with bodyweight standing calf raises (two feet at the same time as opposed to single leg) to failure.

Evan Centopani Workout

Evan Centopani Diet and Nutrition

A modified version of Dave Palumbo’s initial diet was designed for Evan Centopani by Dave for his early competitions. He deserves all the credit for this diet. You should keep in mind that this is a contest prep diet, and you would require more carbohydrates and calories in the off-season in order to fuel your workouts and get optimal results.

Meal 1: 6 whole eggs

Meal 2: 8oz chicken, 1/3 cup macadamia nuts

Meal 3: 50g Iso whey, 2 tbsp peanut butter

Meal 4: 8oz chicken, 1/3 cup macadamia nuts

Meal 5: 8 oz steak, 2 cups broccoli, 2 tbsp olive oil

Meal 6: 50g Iso whey, 2 tbsp peanut butter

OFF SEASON MEAL PREPARATION

His diet plan includes several new meals when he is on the off-season. The off-season for bodybuilders means they can eat more during this time. It is also an opportunity for Evan to consume more calories. When he is not in the season, he cooks for himself such as roasted chicken, garlic rapini, and boiled potatoes with rosemary. Meatball pasta and steak dishes are part of his diet every time.

COMPETITION DIET

In order to prepare for a competition, he is becoming increasingly strict and focuses completely on diet and exercise. A regimented carbohydrate plan and lean meats are also part of his diet. The changes he makes in his diet will allow him to maintain his weight while increasing his muscle mass. He loves eating large amounts of eggs for breakfast. In addition to chicken and lean steak, he eats throughout the day.

Evan Centopani Workout

Evan Centopani Supplements and Extras

  • Whey Protein
  • Ceratin

Evan Centopani Achievements and Awards

Amateur

  • 2006 Atlantic City Championships – 1st, overall winner
  • 2006 NPC Nationals – 1st, 2nd overall
  • 2007 NPC Nationals – 1st, overall winner

Professional

  • 2009 New York Pro – 1st
  • 2011 Flex Pro – 1st
  • 2011 Arnold Classic – 4th
  • 2012 Arnold Classic – 3rd
  • 2012 Mr. Olympia – 8th
  • 2013 IFBB Tampa Pro – 1st
  • 2013 Mr. Olympia – 13th
  • 2014 Arnold Classic – 5th
  • 2014 IFBB Australia Pro Grand Prix – 3rd
  • 2016 Arnold Classic Australia – 5th

Evan Centopani Additional Information

Throughout Evan’s story, we see how bodybuilding can help people to overcome personal weight issues. He worked out hard and lost weight; he built muscle and was amazed at how strong he could be.

The change in appearance also helped boost his self-esteem enormously. In the bodybuilding world, he used this to carve out a career, finding success at some of the world’s most prestigious shows.

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