William Bonac: Career Highlights, Training, and More

Posted by Leonard Shemtob on Aug 15, 2024

William Bonac is a prominent figure in the world of bodybuilding, known for his impressive physique and determination. From his early days in Ghana to becoming a top competitor on the world stage, Bonac's journey is nothing short of inspiring.

In this article, we'll explore his complete profile, dive into his major competitions and career highlights, and take a closer look at his training and diet secrets. Join us as we uncover the story behind this bodybuilding icon.

Short Summary

Who is William Bonac? Known as "The Conqueror," William Bonac has made a name for himself in bodybuilding with his impressive journey from Ghana to the global stage.
Competition Success: Bonac has competed in some of the biggest bodybuilding events, including Mr. Olympia and the Arnold Classic, often finishing in the top ranks.
Career Highlights: His career boasts major wins like the Arnold Classic and numerous top-three placements at Mr. Olympia, showcasing his dedication and skill.
Training and Diet: Bonac's training and diet are key to his success, involving a strict workout routine and a carefully crafted nutrition plan to maintain his peak physique.
Ready to begin your own bodybuilding journey? Consider trying our top-recommended supplement, Androvar™, to kickstart your progress.

Who is William Bonac?

William Bonac is a professional bodybuilder from Ghana who now lives in the Netherlands. Born on May 18, 1982, he started his bodybuilding journey at just 13 years old. Initially, he turned to weightlifting as a way to relieve stress and boost his confidence.

Inspired by legends like Flex Wheeler, Kai Greene, and Arnold Schwarzenegger, he dedicated himself to training and quickly gained recognition in the bodybuilding world.

Bonac’s competitive career really took off after he placed third at the Arnold Amateur competition in 2011. Since then, he has consistently performed well in major events, including multiple top finishes at Mr. Olympia, where he placed third in 2017 and second in 2019. He also won the Arnold Classic in 2018 and 2020.

Full Name: William Bonac
Date of Birth: May 18, 1982
Place of Birth: Ghana
Current Residence: Netherlands
Height: 5'7" (170 cm)
Competition Weight: 245 lbs (111 kg)
Pro Debut: 2011
Notable Wins: Arnold Classic (2018, 2020)
Notable Placements: Mr. Olympia (3rd in 2017, 2nd in 2019)
Training Style: Intense and disciplined
Social Media: Active on various platforms

William Bonac's Career

William Bonac, known as "The Conqueror," has truly earned his nickname through years of hard work and consistency in the bodybuilding world. Known for his remarkable leg and arm development, Bonac is often compared to the American bodybuilder Kai Greene.

His journey to success has not been easy. Bonac started training at 13 to cope with stress, and it took him nearly two decades to reach the prestigious Mr. Olympia stage. He made his competitive debut in the IFBB at the Arnold Amateur competition, where he secured a third-place finish.

In 2012, he continued to rise through the ranks, finishing sixth and third in the 212 lb classes at the IFBB Europa Super and the IFBB British Grand Prix, respectively.

Since then, he participated in numerous IFBB events, achieving victories at competitions like the 2015 IFBB Nordic Pro and the 2015 IFBB Dayana Cadeau Pro. However, earning his Pro Card was a challenging process that required several competitions before he could compete at Mr. Olympia.

He debuted at Mr. Olympia in 2014, finishing 15th, but his persistence paid off as he moved up to 8th place in 2015 and 5th place in 2016. His most notable victories include winning the Arnold Classic in 2018 and 2020.

In 2022, he was the runner-up at the Arnold Classic and also claimed first place at the Boston Pro. Most recently, in 2024, he also won the IFBB Pro League Empro Pro Men’s Bodybuilding competition.

Throughout his career, he has also participated in the Arnold Classic Australia, Olympia Europe, Prague Pro, NPC Pittsburgh Championships, Arnold Classic Europe, Kuwait Pro, Nordic Pro, San Marino Pro, Dayana Cadeau Pro, Arnold Classic South America, and many more.

Willam Bonac Complete Competition History

2024
- Dubai Pro, Men’s Bodybuilding - Open, 2nd
- Mr. Big Evolution Portugal Pro, Men’s Bodybuilding - Open, 2nd
- Empro Pro, Men’s Bodybuilding, 1st
2023
- Arnold Classic USA Pro, Men’s Bodybuilding, 7th
2022
- Olympia, Men’s Bodybuilding - Open, 9th
- Boston Pro, Men’s Bodybuilding, 1st
- Arnold Classic USA Pro, Men’s Bodybuilding, 2nd
2021
- Olympia Pro, Men’s Bodybuilding - Open, 6th
2020
- Olympia, Men’s Bodybuilding - Open, 5th
- Arnold Classic USA (PRO), Men’s Bodybuilding, 1st
2019
- Olympia, Men’s Bodybuilding - Open, 2nd
- Arnold Classic Australia (PRO), Men’s Bodybuilding, 1st
- Arnold Classic USA (PRO), Men’s Bodybuilding, 2nd
2018
- Olympia, Men’s Bodybuilding - Open, 4th
- Arnold Classic Australia (PRO), Men’s Bodybuilding, 2nd
- Arnold Classic USA (PRO), Men’s Bodybuilding - Open, 1st
2017
- EVLS Prague Showdown Pro, Men’s Bodybuilding - Open, 2nd
- Arnold Classic Europe (PRO), Men’s Bodybuilding, 2nd
- Olympia, Men’s Bodybuilding - Open, 3rd
2016
- Nordic Pro, Men’s Bodybuilding, 1st
- Kuwait Pro, Men’s Bodybuilding, 5th
- Arnold Classic Europe (PRO), Men’s Bodybuilding, 3rd
- Olympia, Men’s Bodybuilding - Open, 5th
2015
- EVLS Prague Showdown Pro, Men’s Bodybuilding - Open, 5th
- Arnold Classic Europe (PRO), Men’s Bodybuilding, 6th
- Olympia, Men’s Bodybuilding - Open, 8th
2014
- San Marino Pro, Men’s Bodybuilding - Open, 11th
- EVLS Prague Showdown Pro, Men’s Bodybuilding - Open, 8th
- Arnold Classic Europe (PRO), Men’s Bodybuilding, 6th
- Olympia, Men’s Bodybuilding - Open, 15th
- Tampa Pro, Men’s Bodybuilding - Open, 2nd
- Golden State Pro, Men’s Bodybuilding, 1st
- Arnold Classic South America (PRO), Men’s Bodybuilding, 7th
- Australia Pro Grand Prix, Men’s Bodybuilding, 2nd
2013
- EVLS Prague Showdown Pro, Men’s Bodybuilding - Open, 5th
2012
- British Grand Prix Pro, Men’s Bodybuilding - Up to 212 lbs, 6th
- Europa Dallas Pro Supershow, Men’s Bodybuilding - Up to 212 lbs, 3rd
2011
- Arnold Classic USA (Amateur), Men’s Bodybuilding - Heavyweight, 3rd

William Bonac's Training

William Bonac's training approach is all about intensity and precision. To achieve maximum muscle growth, he focuses on lifting heavy weights and pushing his limits. Bonac pays special attention to his arms and legs. His impressive arm development is well-known, while he considers his legs to be a weaker area.

Bonac's impressive arm development has been a major factor in his competitive success. He often combines bicep and tricep workouts with exercises for his back and chest, allowing him to target each muscle group thoroughly. For his back, he trains twice a week: one session targets width, and the other focuses on thickness.

Fans often admire Bonac's bicep peaks, which he develops through heavy machine workouts and intense dumbbell curl drop sets. For triceps, he frequently performs pushdowns, which he finds effective due to their controlled movements. He also incorporates tricep extensions, dips, and various machine exercises to round out his arm training.

William Bonac's Diet

William Bonac keeps his nutrition straightforward and organized. He buys food in bulk and preps his meals for the week. His wife helps him by preparing meals that he can easily store and access throughout the week.

His diet focuses on lean proteins like chicken and fish, along with eggs, rice, potatoes, oats, fresh veggies, nuts, and protein powder. For breakfast, he usually has eggs and a banana. Lunch typically includes rice, chicken, and broccoli, while dinner consists of rice, steak, and green beans.

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FAQs: William Bonac

Q: When did William Bonac start bodybuilding?

A: He began training at the age of 13 as a way to relieve stress. His passion for bodybuilding grew over the years, leading him to pursue it as a career.

Q: What is William Bonac's diet like?

A: William Bonac follows a consistent diet of lean meats, fish, eggs, rice, potatoes, oats, fresh vegetables, nuts, and protein powder.

Q: What supplements does William Bonac use?

A: While William Bonac's exact supplement regimen may vary, protein powder is likely a staple in his diet. Protein is essential for muscle growth and repair, and a high-quality protein powder can provide a convenient and efficient way to increase protein intake.

Q: What is William Bonac's height?

A: William Bonac stands 5 feet 7 inches (1.70 meters) tall.

Q: What is William Bonac's weight?

A: He weighs approximately 106.6 kg (235 pounds).

Q: Who is William Bonac's partner?

A: William Bonac is in a happy relationship with Sue, the mother of his children.

Final Thoughts

William Bonac’s journey from a young athlete in Ghana to a world-renowned bodybuilder is nothing short of inspiring. His commitment to training, his dedication to nutrition, and his consistent performance in competitions have earned him a place among the elite in the bodybuilding world.

Beyond the stage, William’s dedication to his family and his humble approach to his success make him a role model for aspiring athletes.

About Other Bodybuilders, You Might Be Interested In

Sources:

https://fitnessvolt.com/william-bonac-profile/

https://www.greatestphysiques.com/male-physiques/william-bonac/

https://generationiron.com/william-bonac-profile-stats/

https://bigbodies.com/Profile/2175/WILLIAM_BONAC_IFBB_Pro_Bodybuilder

https://www.the-sun.com/sport/9546140/who-is-bodybuilder-william-bonac/

Image Credits:

https://www.instagram.com/william_bonac

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements and a published author. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding.

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.