Updated: 2019, Aug 9

Dennis Wolf: IFBB Professional Bodybuilder & Arnold Classic Champion

By - Reviewed by CHD Team
Dennis Wolf IFBB Professional Bodybuilder

Dennis Wolf Personal Life

Dennis Wolf was born in 1978 in a small factory town in the Republic of Kyrgyzstan. As a child, he played a few sports like basketball but didn’t have much free time because of his busy schedule that revolved around studying and performing household chores. After the fall of the USSR in 1991, his family moved back to Germany, which is his mother’s native country. In Germany, he took up Muay Thai kickboxing but wasn’t passionate about it. After graduating from high school, he worked as a painter and window installer working 12 hours a day, often six days a week.

Dennis Wolf Bodybuilder

Dennis Wolf was inspired by Arnold Schwarzenegger after seeing some of his films like Conan, Predator, and The Terminator. Weighing just 162 pounds at age 18, he started working out in a nearby fitness center with two of his friends. He was so dedicated to lifting weights that an amateur bodybuilder and judge noticed him and encouraged him to compete. The young Dennis would work out after a 12-hour shift, but his progress was still impressive. In 1999 at the young age of 20, he started competing as a heavyweight at 202 pounds. He took second and fourth places in two of his first shows. Then, he started growing and became a true heavyweight then started winning first and second place in well-known amateur shows like the Newcomer (IFBB) and Mr. Universum (WPF).

In 2005, he won the IFBB World Amateur Championships taking the heavyweight and overall titles in Shanghai, China. He then married his girlfriend while he was making an appearance in Philadelphia. Shortly, he quit his job as a painter and window installer to focus completely on his diet and training. He was then signed to an endorsement deal with Nutrex and BMS, so he didn’t have to worry much about money from then on. Dennis then started to place well in the top professional bodybuilding shows in the world until he recently won the 2014 Arnold Classic, which is the biggest win of his career. He is now 100% focused on winning the Mr. Olympia title.

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Dennis Wolf Workout

Dennis Wolf Workout

Here is a sample of Dennis Wolfe’s training routine. He would vary the number of reps depending on his goals whether he is preparing for a show or trying to bulk up during off-season:

Day 1 – Chest and Biceps
Incline barbell bench press – 2 warm-up sets then 3 X 8 to 12 reps
Bench press – 2 X 8 to 12 reps
Incline flyes – 2 X 8 to 12 reps
Cable crossovers – 1 X 15 reps
Seated dumbbell curls – 2 warm-up sets then 2 X 10 reps
Barbell curls – 2 X 10 reps
One-arm cable curls – 1 X 12 reps each arm

Day 2 – Legs
Leg extensions – 1 warm-up set then 3 X 15 reps
Leg Press – 2 X 12 reps
Squats – 1 X 15 reps then 1 X 10 reps
Lying leg curls – 3 X 10 to 15 reps
Good mornings – 2 X 10 reps
One-legged curls – 1 X 10 reps each leg
Standing calf raises – 3 X 15 reps
Sitting Calf raises – 2 X 15 reps

Day 3 – Back and Rear Deltoids
Dumbbell pullovers – 1 warm-up set then 2 X 10 reps
Close grip pull downs – 2 X 10 reps
Barbell rows – 2 X 10 reps
Seated one arm rows – 1 X 12 reps each arm
Lying reverse flyes – 3 X 12 reps
One arm cable reverse flyes – 2 X 12 reps each arm
Shrugs – 2 X 10 reps

Day 4 – Shoulders, Triceps and Abs
Front shoulder press machine – 1 warm-up set then 3 X 10 to 12 reps
Dumbbell side lateral raise – 2 X 10 reps
One arm cable lateral raise – 1 X 10 reps each arm
Cable Pushdowns – 1 warm-up set then 3 X 10 to 12 reps
French press – 2 X 10 reps
One arm cable push downs – 1 X 15 reps each arm
Sit ups – 3 X 15 to 20 reps

Diet Plan

Diet Plan

Here is a sample of Dennis Wolfe’s off-Season eating plan:
Meal 1 – 100 grams of protein from powder, half a cup of oatmeal and a banana
Meal 2 – 40 grams of protein from powder (post-workout)
Meal 3 – 10 oz. Chicken Breast and a half cup of brown rice
Meal 4 – 14 oz. Fish and a half cup of brown rice
Meal 5 – 10 oz. Steak and a half cup of brown rice
Meal 6 – 10 oz. Chicken Breast and 10 oz. potato
Meal 7 – 80 grams of protein from powder

Dennis Wolf Career and Achievements

Dennis Wolf Career and Achievements

Amateur Titles
2000 NRW-Landesmeisterschaft (IFBB) – 1st Place heavyweight, and overall winner
2002 Belgium Grand Prix – 1st Place
2000 NRW-Landesmeisterschaft (IFBB) – 1st Place heavyweight, and overall winner
2004 NRW-Landesmeisterschaft (IFBB) – 1st Place heavyweight, and overall winner
2005 NRW-Landesmeisterschaft (IFBB) – 1st Place heavyweight, and overall winner
2005 46 Deutsche Meisterschaft (IFBB) – 1st Place heavyweight, and overall winner
2005 WM-Qualifikation (IFBB) – 1st Place
2005 IFBB World Champion & Overall Winner

Professional Titles

2007 Keystone Pro Classic – 1st place
2011 Australian Pro – 1st place
2012 EVLS Prague Pro – 1st place
2014 Arnold Classic – 1st place
2014 Arnold Classic Europe – 1st place
2014 EVLS Prague Pro – 1st place

Dennis Wolf Message

“My training philosophy is training as hard as you can, because the other competitors are training hard too.”

Watch – Kai Greene vs. Dennis Wolf – 2014 Prague Pro

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Dr. Ahmed Zayed

Dr. Ahmed Zayed Helmy holds a baccalaureate of Medicine and Surgery. He has completed his degree in 2011 at the University of Alexandri

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