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Tom Platz Workout Routine & Diet

Tom Platz Workout Routine & Diet

Tom Platz, often known as the “Golden Eagle,” is a legendary figure in bodybuilding. 

For decades, fitness enthusiasts have been curious about the workout routine and diet that led to Platz’s legendary leg development and powerful body. 

This in-depth book investigates Tom Platz’s fitness beginnings, explores his workout program, analyzes his diet, and reveals his supplement preferences.

Let’s dig deeper into the man who made an indelible mark on bodybuilding history by analyzing his biography, statistics, and training methods.

BONUS: Download The FREE Tom Platz Workout Routine PDF

How Did Tom Platz First Get Started?

Tom Platz’s journey into bodybuilding began with a spark of inspiration that ignited a lifelong commitment to the sport. Born on June 26, 1955, in Fort Sill, Oklahoma, Platz was initially drawn to weightlifting during high school. 

He was inspired by the physiques he saw in muscle magazines and resolved to sculpt his own.

As a teenager, Platz embarked on his bodybuilding journey with zeal. His dedication soon started to yield results, and he made a name for himself in the competitive bodybuilding scene.

Tom Platz Stats

Height5’8.5″ (173.99 cm)
Weight225-235 lbs (102.1-106.6 kg)
BirthdayJune 26, 1955
Awards1980 IFBB Mr. Universe (Pro), 1981 IFBB Mr. Olympia (3rd place), 1982 IFBB Mr. Olympia (6th place)

Tom Platz Workout Routine

Tom Platz Workout Routine

Tom Platz’s renowned body and unbreakable spirit were built through a strict workout routine. He believed in intensity, heavy work, and a never-ending drive for perfection as the most important parts of training. Look into the things that made his workouts so great.

LAST CHANCE: Download The FREE Tom Platz Workout Routine PDF

When Platz worked out his legs, he would do amazing feats of strength and endurance. The crazy-high numbers he got on exercises like squats show how dedicated he is to working out his lower body.

Squats (635 lbs max): Platz did squats with weights as heavy as 635 pounds for 8 to 10 sets of 8 to 20 reps. This exercise shows how hard he works to get perfect form and how willing he is to push himself to the limit.

Hack squats (up to 500 pounds): Platz didn’t hold back even on the hack squat machine. He did 5 sets of 12 to 15 reps with weights up to 500 pounds, which added to his status as the Quadfather.

Lying leg curls (240 lbs max): You can use up to 240 pounds for lying leg curls. Platz’s high-intensity workout plan included leg curls as well. He did 6–10 sets of 10–15 reps with weights up to 240 pounds.

Leg extensions (350 lbs max): When it came to leg extensions (350 lbs max), Platz kept pushing the limits. He did 5–8 sets of 10–15 reps with weights up to 350 pounds.

Standing calf raises (500 lbs max): He worked out his calves just as hard, doing 3–4 sets of 10–15 reps with weights as heavy as 500 pounds.

Seat calf raises (250 lbs max): Platz did 3–4 sets of 10–15 reps with a weight limit of 250 pounds for this exercise.

Hack machine calf raises (400 lbs max): You did 3–4 sets of 10–15 reps with a heavy 400-pound weight for these calf raises.

It was amazing how hard he worked out his legs. This is a big reason his quadriceps, hamstrings, and calves are so famous.

Rep Counts Must Be High

Tom’s standard recommendation for developing powerful, hugely muscular legs was to practice many repetitions of leg-building exercises. He thinks doing more reps with proper form is more valuable than doing fewer reps with bigger weights.

Therefore, he did between 8 and 15 repetitions of each exercise in his routine. He suggested his customers do the same to get the most out of their training sessions. This is quite the contrast to his counterpart in body building Mike Mentzer who advocated for lower volume.

‘5 More Reps’ Method 

Tom Platz has long been known for training at an unprecedented degree of intensity. The ‘5 more reps’ method has been quite helpful to him in this regard. According to this method, after your muscles are sufficiently tired, you push through and complete 5 additional repetitions. This may sound ridiculous, but it ultimately led to Platz’s enormous leg growth.

This method’s reasoning is straightforward. The mind usually gives up long before the body does. If we keep our resolve and fortitude at that time, the body will have no choice but to follow. However, keep in mind that this method isn’t appropriate for novices. However, advanced weightlifters should give it a shot if they want to maximize their muscular development.

Strict Form

Tom certainly squatted a lot of heavyweight to get those ridiculously strong legs. But he did so in an orderly, methodical fashion. Tom firmly believes in the need for systematic attention to form during physical activity. 

Muscle growth requires lifting bigger weights, yet doing so with poor form might harm your progress. In addition to reducing the risk of injury while training, adhering to proper form when performing any activity is essential.

Tom Platz Diet

Tom Platz Diet

Behind every sculpted physique is a carefully calibrated diet, and Tom Platz’s dietary choices were no exception. He adhered to a balanced nutrition plan rich in essential nutrients, and here, we unveil the specifics of his dietary approach.

Tom Platz’s diet was very simple, but it was also very effective. He ate a lot of protein, complex carbohydrates, and healthy fats. He also made sure to drink plenty of water throughout the day.

Here is a sample of Tom Platz’s diet:


  • 6 eggs
  • 1 cup oatmeal
  • 1 banana


  • 12 ounces grilled chicken
  • 1 cup brown rice
  • 1 cup broccoli


  • 12 ounces steak
  • 1 cup sweet potato
  • 1 cup asparagus


  • Cottage cheese
  • Yogurt
  • Nuts

Platz would also eat a protein shake after his workout.

Tom Platz Supplements Of Choice

Tom Platz Supplements

Tom Platz was not a big fan of supplements. He believed the best way to build muscle was to eat a healthy diet and train hard. However, he did use a few supplements, including:

  • Whey protein powder
  • Creatine
  • Glutamine
  • Fish oil
  • Multivitamin

Platz would only use supplements from reputable brands and always follow the label’s dosage instructions.

Final Thoughts

Tom Platz’s journey from bodybuilder to Quadfather motivates us to push ourselves further than we ever thought possible. His story highlights the transformative power of commitment, training, and a healthy diet. 

After learning about Tom Platz’s life and legacy, we are reminded of the importance of maintaining a strong work ethic. The Quadfather’s secrets inspire aspiring bodybuilders and fitness lovers to achieve greatness.