The fitness and bodybuilding industries have witnessed many transformations over the years, with several people achieving amazing feats. Bodybuilders have served as a mentor and a source of inspiration to others who want to know the secret to their success.

From the times of former Olympian, actor, and one-time governor of California Arnold Schwarzenegger, bodybuilders have become popular and amassed wealth.

Today, we will be taking a look at the life of another popular bodybuilder, William Bonac, who has taken fitness and workouts to the next level. We will look at his love life, net worth, and fitness schedule. Today, it's all about William Bonac.

The Early Life of William Bonac​
William Bonac is a Ghanaian-born professional bodybuilder who lives in the Netherlands. Bonac was born on May 18, 1982, to a humble Ghanaian family. He strayed from training from the age of 13 as a way to release stress and keep fit.

He was well-known around his town as a heavily built young man. However, things took a positive turn, when he had a chance to move to Netherlands, where his sojourn into bodybuilding started. William Bonac looked to the likes of Flex Wheeler and Kai Greene who inspired him and encouraged him to work harder.

Since his childhood, he has always been a fan of Arnold Schwarzenegger and he made this known during the 2018 Arnold Classic Ohio where he heaped praise on the legendary actor. Before William started making it in bodybuilding, things were difficult and he passed through difficult times.

He did odd jobs when he first moved to the Netherlands and lost a couple of jobs. Bonac had slept in his car at Tim's when he was sent packing from his home. But 'The Conqueror', as he is popularly called, didn't give up as he passed through several life trivials and reached the top where very few could have done.

William Bonac has always been known to be hardworking and humble which has made him one of the top bodybuilders in the world. William has large followers on various social media platforms, especially Instagram which he seeks to use these platforms to promote his works.

Bonac also aims to help upcoming bodybuilders to reach greater heights by offering personal training and motivation.

Competition and Career​
William Bonac has truly come a long way by being consistent in every bodybuilding competition he has featured in. Over the years, he has continued to improve to better his previous feats which separate him from others. Bonac came to the limelight when he came third at the Arnold Amateur competition in 2011.

From there, things took a positive change which led him to place 2nd at the 2019 Olympia, with the eventual winner being Brandon Curry. In 2020, Bonac came 1st in the Arnold Classic where he wowed the audience with his combination of shape and conditioning.

His history in the bodybuilding competition is as follows: 2016 Arnold Classic Europe - 3rd, 2017 Olympia - 3rd, 2017 Pro Prague 2nd, 2018 Arnold Classic competition 1st, 2018 Arnold Classic Australia - 2nd, 2019 Olympia competition - 2nd, 2020 Arnold Classic Pro 1st, 2022 Arnold Classic - 2nd, 2022 Boston Pro - 1st.

William Bonac Net Worth

William Bonac Training Systems​
Bonac has always shared his training regime with his followers ever since he won the 2020 Arnold Classic. Here are some details of his back and biceps drills.
Back workouts​
Bonac works on his back twice weekly. He focuses on width first and the second day, he works on back thickness. Here is the workout for thickness:
Tbar row: 5 sets x 7-16 reps
Seated below row machine: 5 sets x 8-16 reps
Seated row machine (space grip): 5 sets x 7-15 reps
Low row machine: 5 sets x 8-16 reps
Seated cable row: 5 sets x 7-15 reps
Barbell bent-over row: 5 sets x 8-16 reps
Deadlift Partial reps: 7-16 reps

Biceps workouts​
William Bonac has an incredible workout session when working on his biceps. He has impressive arms which are strong and huge. His arms measured 57cm/22.4 inches which are huge. Here is the routine for his arms:

Dumbbell biceps curls: 5 sets x 7-15 reps
Dumbbell concentration curls: 5 sets x 8-16 reps
Seated curl machine:5 sets x 8-15 reps
Machine preacher curl: 5 sets x 9-15 reps.
Chest and triceps workouts drills​
During the 2019 Arnold Classic event, Bonac did some amazing workouts on his triceps and chest. He also offered some useful tips to his followers on how they have a strong chest.

Bonac said concentration on the movement is better than their weight till you get better with the training. When bodybuilders focus on the movement, learning the weight will be easier.

Moreover, his other tip is for trainers to always keep their shoulders back to prevent them from over pressing the shoulders which could lead to early fatigue.

Also, he said hitting the chest from every angle will make the chest develop quicker and become more firm. William Bonac's chest drills are the dumbbell close grip press which is a great exercise for getting good contractions and helps develop triceps quicker.

Here is the regime for the chest workouts:

Chest: incline dumbbell flyes: 5 sets x 7-13 reps
Flat dumbbell press:5 sets x 8-14 reps
Incline Close-grip dumbbell press:5 sets x 8-13 reps
Incline Smith press: 5 sets x 8-13 reps
Cable flys: 5 sets x 8-13 reps
Triceps​
For triceps, William said it is vital to have a connection with your triceps when training. Therefore starting slowly and lightly will help you build your weight. However, he warned that this shouldn't be discarded in place of proper technique.

Tricep triangle pushdown:5 sets x 7-13 reps
Tricep rope pushdowns: 5 sets x 7-13 reps
Tricep single arm cable pushdowns: 5 sets x 7-13 reps.

William Bonac Nutrition and Diet​
Bonac has a unique eating system that he used during the Arnold Classic in 2020. He takes lots of meat and his lover makes his meals for him throughout the event. His meals are simple and he usually repeats the same meals. Those who are familiar with how diet can affect bodybuilding performance will understand the efficiency of his meal prep. Here are deals of his meal regime :

– 1st Meal

6 White eggs and two whole eggs. This is taken with ripe banana, oatmeal, and three scoops of whey protein.

– 2nd Meal

289g basmati rice, 250g chicken breast, and 80g broccoli.

– 3rd meal

320g rice, 230g chicken breast, and 80g broccoli.

– 4th Meal

320g rice, 230g steak, and 80g broccoli.

– 5th Meal

320g rice, 230g salmon fish, 80g broccoli.

He has emphasized that proteins and carbohydrates are very important to have a good body. Also, Bonac takes lots of fluids, especially water, which is ideal for easy body circulation.



The Relationship Between William Bonac and Coach Neil Hill​
Bonac was coached by the renowned Neil '' Yoda'' Hill who has also nurtured many big talents like Roman Reigns, Flex Lewis, Alex Cambronero, Jon Delarosa, Mike Sommerfeld, and Cody Drobot.

Neil Hill trained Bonac as he gradually rose to stardom, however like most things in life, the relationship ended on a sour note. William fired Neil when he accused him of taking a huge percentage of his winnings.

It was a back and forth argument that made things worse, eventually, they parted ways. Bonac boasted that he is better training alone than being trained by Neil Hill, which turned out true, by winning the 2020 Arnold Classic.

William Bonac and Supplements​
William Bonac takes supplements of his choice to aid his training. He takes good protein supplements to help build his muscles and help him recover.

William Bonac Net worth and Value​
William Bonac is one of the richest Bodybuilders in the world. He owns several houses and fitness centers in the Netherlands. William Bonac is worth around $1.5 Million.

William Bonac's Love Life​
William Bonac has successfully kept the public out of his love life. There is no known wife or girlfriend for this Bodybuilder and he has said repeatedly that his love life is private.

William Bonac's Injuries History​

Before the 2019 Arnold Classic tournament, where he came second, he had an injury that prevented him from training properly. He couldn't sit and stand properly, with many fearing he could miss the bodybuilding event.

The injury was confirmed to be a hernia, which he had four weeks before the event. The pain affected his back and legs which affected mobility. Despite the hernia incident, he went to the tournament and finished his highest ever coming second behind the eventual winner, Brandon curry.
Final Thoughts on William Bonac​
William Bonac has shown us never to despise our humble beginnings. From his home country to Australia and now the Netherlands, he came from grass to grace. He has demonstrated sheer willpower and determination to become a top bodybuilder in the world.

His training routine and fitness schedules have proved effective to many of his followers. The year 2022 promises to bring the best out of this powerful bodybuilder.

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