William Bonac Biography, Net Worth & Workout Routine


William Bonac is a professional bodybuilder hailing from the Netherlands. Known for his impressive muscle mass, symmetry, and well-rounded physique, Bonac has become a sensation in the bodybuilding community. In this blog post, we will dive deep into William Bonac's biography, net worth, and workout routine to provide a comprehensive look at this remarkable athlete.

Early Life

William Bonac was born on May 18, 1983, in Ghana, West Africa. At a young age, his family moved to the Netherlands. Bonac developed an interest in athleticism, and as a teenager, he participated in several sports, including soccer and kickboxing. His journey into bodybuilding began after he started to frequent local gyms and developed a deeper appreciation for the sport.

Bodybuilding Career

William Bonac first competed in 2008 at the Dutch Bodybuilding Championships, where he placed 5th in his category. He earned his IFBB Pro Card in 2011, which marked his entry into the professional bodybuilding scene. Within years, Bonac built an impressive competition record with multiple top placements at prestigious events such as the Olympia Weekend and the Arnold Classic.

Some of his most notable accomplishments include:

  • Winning the 2018 Arnold Classic USA
  • Placing 2nd at the 2020 Mr. Olympia
  • Winning the 2020 Arnold Classic USA

Through hard work, dedication, and consistency, Bonac has earned his place among the top professional bodybuilders in the world.

Net Worth

William Bonac's net worth is estimated to be around $500,000. This comes from a combination of his competition winnings, sponsorships, personal training sessions, and merchandise sales.

Training Philosophy

Bonac's workout routine revolves around a combination of high-volume training and heavy lifting. He believes that this combination helps him achieve the dense, well-rounded muscles that have defined his competitive edge. Bonac focuses on incorporating compound movements to target multiple muscle groups in each session.

A sample of William Bonac's workout routine might look like this:

Monday – Chest & Biceps

  1. Bench Press: 4 sets, 8-12 reps
  2. Incline Dumbbell Press: 4 sets, 8-12 reps
  3. Pec Deck Fly: 4 sets, 8-12 reps
  4. EZ Bar Curl: 4 sets, 8-12 reps
  5. Hammer Curl: 4 sets, 8-12 reps

Tuesday – Legs

  1. Squat: 4 sets, 8-12 reps
  2. Leg Press: 4 sets, 8-12 reps
  3. Stiff-Leg Deadlift: 4 sets, 8-12 reps
  4. Lying Leg Curl: 4 sets, 8-12 reps

Wednesday – Rest

Thursday – Back & Triceps

  1. Deadlift: 4 sets, 8-12 reps
  2. Bent Over Row: 4 sets, 8-12 reps
  3. Lat Pulldown: 4 sets, 8-12 reps
  4. Tricep Dips: 4 sets, 8-12 reps
  5. Skull Crusher: 4 sets, 8-12 reps

Friday – Shoulders & Calves

  1. Military Press: 4 sets, 8-12 reps
  2. Lateral Raise: 4 sets, 8-12 reps
  3. Rear Delt Fly: 4 sets, 8-12 reps
  4. Standing Calf Raise: 4 sets, 8-12 reps
  5. Seated Calf Raise: 4 sets, 8-12 reps

Saturday – Rest

Sunday – Rest

Nutrition and Supplements

To fuel his intense training and muscle growth, William Bonac follows a strict diet plan that focuses on high-quality protein sources, complex carbohydrates, and healthy fats. He also emphasizes the importance of staying hydrated and consuming a sufficient number of daily calories.

Bonac's supplement stack includes:

  • Whey Protein
  • Branched-Chain Amino Acids (BCAAs)
  • Creatine
  • Glutamine
  • Pre-Workout
  • Multivitamins
  • Fish Oil


William Bonac's journey from Ghana to the Netherlands and his rise to the top of the bodybuilding world demonstrate his unwavering dedication and passion for the sport. Both his workout routine and nutrition emphasize the importance of consistency and attention to detail. Whether you are a beginner or an advanced athlete, Bonac's methods provide valuable insights for anyone looking to improve their physique and achieve success in bodybuilding.

What is the age of William Bonac?

William Bonac, a well-known professional bodybuilder, was born on May 18, 1982. As of now, that makes him [age] years old.

What are William Bonac's achievements in bodybuilding?

William Bonac, nicknamed "The Conqueror," has had an incredibly successful career in professional bodybuilding. Some of his most notable accomplishments include winning the prestigious Arnold Classic in 2020 and placing 2nd at the 2019 Mr. Olympia competition. He consistently ranks among the top competitors in major IFBB events, solidifying his status as one of the world's top bodybuilders.

What is William Bonac's nationality?

William Bonac is of Ghanian descent, but he was born and raised in the Netherlands, making him Dutch.

How did William Bonac get into bodybuilding?

William Bonac was passionate about fitness from a young age. As a child, he was an avid soccer player and gymnast. Later, he joined the Dutch Army, where his training took on a more disciplined approach. After leaving the army, he started training for bodybuilding in 2010, quickly rising through the ranks and making a name for himself in the sport.

What is William Bonac's training regimen like?

Though William Bonac's specific training routine may vary as he prepares for competitions or focuses on different aspects of his physique, some of the key elements of his training include:

  • Following a split workout routine, where he focuses on different muscle groups each day.
  • Combining heavy compound exercises with isolation exercises for maximal muscle hypertrophy.
  • Incorporating cardio to maintain his cardiovascular health and control his body fat percentage.
  • Continuously challenging himself by changing his exercises, rep range, and training volume to avoid plateaus.

What does William Bonac's diet look like?

As a professional bodybuilder, William Bonac's diet plays an essential role in his success. His diet typically consists of high-quality protein sources like chicken, fish, and lean beef, along with complex carbohydrates like brown rice, sweet potatoes, and whole grains. He also consumes plenty of vegetables, fruits, and healthy fats like avocados and nuts. William adjusts his calorie intake and macronutrient ratios depending on whether he is in a bulking or cutting phase.

Who are some of William Bonac's inspirations in bodybuilding?

Throughout his bodybuilding journey, William Bonac has drawn inspiration from legendary bodybuilders like Kevin Levrone, Flex Wheeler, and Ronnie Coleman. Their dedication, discipline, and incredible physiques have motivated him to push himself and achieve greatness in the sport.

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