WBFF Pro Rick Howell Workout and Diet

Rick Howell is a WBFF Pro Fitnes Model. His workout and diet are as follows.




Monday: Legs

Leg Extensions 3×20

Front Squats 4×12

SLD 4×12

Single Leg Press 3×10

Lying Hamstring Curls 3×10

Hack Squat 3×20

Glute Ham Raises 3×12



Tuesday: Back

Wide Grip Chins 4×12

Bent Over BB Row (underhand grip) 4×12

V-Grip Lat Pulldown 3×10

Seated Row 3×10

Stiff Arm Pulldowns 3×20



Wednesday: Chest

Incline DB Press 4×10-12

Flat Bench 4×10

DB Pull Overs 4×10

Dips 3×10

Cable Flyes 3×15



Thursday: HIIT + Abs



Friday: Arms

Seated DB Hammer Curls 4×10

EZ Bar Skull Crushers 4×10

Standing Supinated DB Curls 3×12

Triceps Pressdowns 3×12

Seated Preacher Curls 3×12-15 superset with

Tricep Dips 3×12-15



Saturday: Shoulders

DB Shoulder Press 4×10-12

Standing Lateral Raises 4×12

Seated DB Rear Delt Flyes 4×10-12

Shrugs 3×20

Rope Face Pulls 3×12-15



Sunday: Rest

Rick Howell


What does your diet look like when you are trying to get lean?

It looks the same as my offseason diet but with slightly less food.

My current diet on an average day looks like this:



150g Red MEat

1/2 Avacado



200 grams chicken or turkey

1 Cup Green Vegetables




1 Scoop Protein

200 grams Blueberries



1 Scoop Protein

125g Oats


Chia Seeds



150g Chicken

200g Sweet Potato

100g Green Vegetables




Some protein (possibly meat or wpi)

I do change things up when I feel like it but i am always fairly strict in hitting my calories, macronutrients, micronutrients and fibre targets on a daily basis.

Rick Howell


List the top 10 foods we would find in your kitchen

  • Chicken Breast
  • Beef
  • Sweet potatoes
  • Coconut Oil
  • Broccolini
  • Oats
  • Blueberries
  • Almonds
  • Avacado
  • Mayvers Peanut and Coconut Spread
  • Nutella
  • Reece’s Peanut Butter Cups (yep I know that’s 12 but I just couldn’t leave the last two out..)