Menu

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 warm-upsets@15,20reps followed by three working set s@15-20 reps.

Hack squats: One warm-upset @10reps followed by three working sets @10-12reps. Lying hamstring curls–Three sets@15-20reps.

Glute ham raises: Three sets@10-15reps.

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 sets@10-12reps.

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.