Jusup Wilkosz Bodybuilder: Age, Weight, Height, Diet Plan, and Workout Routine

In the realm of bodybuilding, Jusup Wilkosz stands as a testament to the highs and lows that can accompany a career in the pursuit of the perfect physique.

Born on November 8, 1948, in Germany, Jusup Wilkosz ventured into the world of bodybuilding at the tender age of 16, embarking on a journey that would see him rise to prominence, training alongside none other than Arnold Schwarzenegger.

This article delves into the life, achievements, setbacks, and enduring legacy of Jusup Wilkosz, exploring his biography, body measurements, notable accomplishments, and the training and nutrition regimens that defined his illustrious career.

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Jusup Wilkosz Biography

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Jusup Wilkosz’s introduction to bodybuilding was marked by his first encounter with weights at 16, where he discovered a passion that would shape the course of his life.

As his physique evolved, Jusup Wilkosz began participating in bodybuilding competitions, earning accolades and catching the attention of the bodybuilding community.

Jusup Wilkosz Training With Arnold Schwarzenegger

In 1978, Jusup Wilkosz’s journey intersected with greatness as he competed in the World Cup, securing 2nd place behind the iconic Mike Mentzer.

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The following year, he etched his name in history as the first German World Champion in the heavyweight class.

It was during this period that Jusup Wilkosz forged a lasting friendship with Arnold Schwarzenegger, their camaraderie extending beyond the weights.

Later Contests

Jusup Wilkosz’s competitive career reached its zenith with notable victories, including the 1980 IFBB Pro Mr. Universe title.

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His crowning achievement came in 1984 when he secured 3rd place at the prestigious Mr. Olympia competition, affirming his status as one of the premier German bodybuilders.

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A Tragic Turn of Events

Tragedy struck in the late 80s, with a series of injuries forcing Jusup to step away from the gym and competitions.

The untimely demise of his wife in 1989 dealt a devastating blow, leading him to vanish from the bodybuilding scene.

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Despite these setbacks, Jusup Wilkosz’s resilience shone through as he contemplated a comeback in 1994.


In a cruel twist of fate, Jusup Wilkosz faced yet another setback – an injury that thwarted his plans for a comeback at the Masters Mr. Olympia.

The toll of injuries and personal loss led him to a poignant decision – to retire from competitive bodybuilding.

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A Legend Despite the Setbacks

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Although forced to bid farewell to the competitive stage, Jusup Wilkosz left an indelible mark on bodybuilding.

His life story was immortalized in a book in 2007, capturing the essence of his journey in both English and German languages.

Athlete Statistics

Jusup Wilkosz Weight245 – 255 LBS (111.1 – 115.7 KG)
Jusup Wilkosz Height6′ (183 cm)
Jusup Wilkosz Arms22”
Jusup Wilkosz Chest58”
Jusup Wilkosz Waist32.5”
Jusup Wilkosz Thighs30”
Jusup Wilkosz Calves19.5”
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Jusup Wilkosz Accomplishments




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  • Mr. Olympia – 10th place


  • Mr. Olympia – 6th place
  • Swiss Grand Prix – 4th place
  • Swedish Grand Prix- 3rd place
  • Grand Prix World – 3rd place


  • Mr. Olympia – 3rd place
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  • Mr. Olympia – 12th place

Jusup Wilkosz Workout Routine

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Jusup Wilkosz Training Philosophy

Jusup Wilkosz’s training philosophy reflected a combination of strength training and cardio, emphasizing consistency and dedication.

His approach involved splitting workouts across multiple muscle groups, training 3-4 muscles per session.

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Jusup Wilkosz Training Split

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Day 1Chest, Triceps, Forearms, Abs
Day 2Back, Lats, Forearms, Abs, Biceps
Day 3Legs, Delts, Abs, Calves
Day 4Rest
Day 5Repeat the Cycle

Jusup Wilkosz Cardiovascular Training

Running was Jusup Wilkosz’s preferred form of cardio, showcasing remarkable stamina that defied the norms of bodybuilders his size.

Jusup Wilkosz Training Legacy

Even in his 70s, Jusup Wilkosz maintains weightlifting as part of his routine, underscoring the enduring impact of a disciplined approach to training.

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Jusup Wilkosz Diet Plan

For the majority of the year, Jusup Wilkosz consumed calorie-dense foods to support muscle growth and maintenance.

Contest Preparation

During contest preparation, his diet shifted to a strict regimen with a heightened protein intake to ensure fat, not muscle, was burned during the cut.

Nutritional Legacy

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Jusup Wilkosz’s approach to nutrition reflected simplicity and effectiveness, reinforcing the principle that a focused diet is pivotal in achieving and maintaining an elite physique.

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Jusup Wilkosz’s journey through the world of bodybuilding is a tale of triumph, camaraderie, tragedy, and enduring legacy.

From the gym floors of Germany to sharing weights with Arnold Schwarzenegger, Jusup Wilkosz carved his niche in bodybuilding history.

Despite facing setbacks that curtailed his competitive career, his resilience and contribution to the sport cement his status as a legend.

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Beyond the titles and accolades, Jusup Wilkosz’s story remains an inspiration for aspiring bodybuilders, a testament to the indomitable spirit that fuels the pursuit of greatness in the world of iron and muscle.

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