The most ripped man alive is 48-year-old Helmut Strebl from ‎Austria with just 4% bodyfat, making his body look like a picture in an anatomy book!

Age: 48

Height: 6’3″ – 190cm

Weight: 200lbs – 91kg

He’s literally so peeled, he would’ve given Andreas Münzer a run for his money back in the day. For the unaware, Münzer was famous for having extremely low levels of body fat and taking large quantities of diuretics.

Like a fine wine, Helmut has got better with age. As time’s gone on, he’s got even more shredded (which is pretty much the opposite to every other human on the planet). This vast improvement is well reflected in his competition honours, becoming the European and World Miami Pro champion 5 times in the last 6 years.

How he started:- “At 12 years old, I was a skinny weakling and an easy prey for bullies as I stood out in absolute contrast to a schoolmate who was a muscle machine. At first, I got into lifting weights only to protect myself. But soon, I was also determined to put myself on a physical par with this schoolmate, my odd twin. Here was wishful thinking. From it, there came my dream of becoming a fitness model. I liked weightlifting from the start. My first pair of weights was five kilos a piece. This was two bottles of washing detergent, filled with water though. I did not have proper dumbbells until a few years later. I was 16 years old when I joined my local gym. From early on, high aspirations and mental conditioning have been the keys to my life in fitness training and competition.”

Motivation:- “What truly motivates me is my mission to serve as a graphic example of achieving ideals—ultimate fitness dreams and more. ‘My life is my message’, so I would have it.”

Workout Routine

Monday: Back/Shoulders/Calves/Abs

  • Wide Grip Lat Pulldowns – 4×16-20
  • Chin Ups Close Grip – 3×12
  • DB Rows (Pronation grip) – 3×8-12
  • Seated DB Military Press – 5×8-12
  • Seated DB Side-Arm Raises (neutral-grip) – 3×15-20
  • Standing BB Upright Rows – 4×8-12
  • Seated Calf Raises – 5×30-50
  • Standing Calf Raises – 5×10-15
  • Seated Machine Crunches – 6-8×30-50
  • Leg Raises (in abdominal chair) – 5×20-40

Tuesday: Chest/Triceps

  • Bench Press – 5×6-10
  • Stability Ball DB Bench Press – 5×10-15
  • Butterfly Machine – 5×10-15
  • Seated BB Tricep Extension – 5×8-12
  • Dips – 5×15-20

Wednesday: Biceps/Hamstrings/Abs

  • Seated BB Preacher Curls – 5×8-12
  • Standing BB Bicep Curls – 5×6-10
  • Lying Leg Curls – 4×8-12
  • Seated Leg Curls – 4×6-10
  • Bench Crunches – 5×30-40
  • Incline Bench Crunches – 5×30-50

Thursday: Quads/Calves

  • Incline Leg Press – 5×20-30
  • Seated Leg Extensions – 5×15-30Seated Calf Raises – 5×30-50
  • Standing Calf Raises – 5×10-15

Friday: Glutes/Chest (Heavy)

  • Lying-Down Machine Glutes Extension – 5×20-30
  • Standing Machine Glutes Extension – 5×20-30
  • Decline Close-Grip Bench Press – 5×3-5

Saturday: Rest

  • Recovery Day

Sunday: Back/Calves

  • Seated Row – 4×15-20
  • Reverse-Grip Lat Pulldown – 5×10-14
  • Seated Calf Raises – 5×30-50
  • Standing Calf Raises – 5×10-15

Diet Plan

Meal 1: 5-8 Egg Whites + 1 Yolk, 1 Chicken, large cup of Coffee, 3 Bagels with sweetener Jam, Mustard, Low-Fat Spread

Meal 2: Meal Replacement Shake: 50 grams of protein, 80 grams of carbs

Meal 3: Cooked Basmati Rice and Turkey/Chicken

Meal 4: Basmati Rice and Turkey/Chicken/Fish

Meal 5: Basmati Rice and Turkey/Chicken/Fish

Meal 6: 10-12 Egg Whites (No Yolk) and 4 slices of Brown Toast