tomas kaspar profile picture full body

Tomáš Kašpar

Tomáš Kašpar is an IFBB professional bodybuilder and personal trainer from the Czech Republic. He’s attracted a lot of international attention, and has been labelled ‘The Czech Lion’ on social media by his fans. 

While Tomáš has built an excellent physique – claiming a Pro Card in the process – he frequently tells his fans that it wasn’t an easy road to the top.

In fact, he’s spent over 20 years since he was 17 learning about bodybuilding and improving his physique. He says “I did a variety of sports from ice hockey, football and karate to athletics… but when I grabbed a dumbbell in my hand, I immediately knew that this was my sport!”

In more recent times, Tomáš has decided to help other athletes reach their professional goals. He works with competitors preparing for events, as well as bodybuilders looking to achieve their pro card.


tomas kaspar sitting on bench

Athlete Statistics

Full Name: Tomáš Kašpar
WeightHeightAgeDate of Birth
255 - 265lbs (115.7 - 120.2kg)5'9" (175cm)45August 7, 1978
Weight255 - 265lbs (115.7 - 120.2kg)
Height5'9" (175cm)
Date of BirthAugust 7, 1978


tomas kaspar bent over holding weight plates



  • 2013 Arnold Classic Amateur Europe, 2nd
  • 2013  Grand Prix Fitness House, 2nd
  • 2013 Ben Weider Diamond Cup, 1st place (pro card)
  • 2016 Nordic Pro, 4th place
  • 2017 Arnold Classic South America, 5th


tomas kaspar kneeling in front of barbell


Free-Weights And Machines

Tomáš loves to use free weights and machines. His favorite machine is the chest flye machine, but he also uses cables and squat machines regularly.

He prefers using machines for his lats in particular, due to the more predictable nature of the lift or pull. 

Squats For Full Body Growth

The squat is Tomáš’ favorite exercise in his entire routine. He loves this compound movement, as it creates an anabolic state in his body which helps him build muscle in other areas.

Because of this, he usually plans his leg day for Mondays before he hits the smaller muscle groups. He believes there’s no better exercise for building the quad and glute muscles – he looks forward to his leg day every week.

Shoulder Exercises

On days when he is hitting his shoulders, Tomáš incorporates lat pulldowns and rows on a machine, and barbell shoulder exercises such as the military press. He also enjoys completing dumbbell side lateral raises, to hit his anterior and lateral deltoids.

Punishing Arm Workouts

Tomáš also looks forward to his arm workouts. For his bicep exercises, he uses machines, cables, and free-weights to hit the muscle hard.

He pushes to his limits with light dumbbells until failure, and introduces drop sets of very light weights as his muscles are tiring.

When it comes to hitting his triceps (which he believes are the most important muscles in the arm,) he uses a combination of cable, dumbbell and body weight exercises. He enjoys dips (weighted and body weight,) and also completes seated tricep extensions, pushdowns and skullcrushers.


tomas kaspar back pose at competition


Importance Of Hydration

Tomáš drinks a lot of water while training and eating, to ensure his metabolism is in good working order. Water is also vital for protein synthesis, so Tomáš advises his clients to drink it throughout the day in large quantities.

Healthy Lean Meats

Lean meats such as turkey and chicken are also a staple in his diet. He buys and prepares his own food, and stores his meals in Tupperware containers to take to the gym with him. Doing so, allows him to focus on his workout at hand, rather than thinking about food preparation.

He spreads these meals out throughout the day, to ensure he gets a continual stream of protein and nutrients into his body. When he cant eat a meal, he often uses supplements such as mass gaining shakes – but he prefers to eat.


As well as healthy eating and drinking, Tomáš uses supplements everyday to give him the edge in the gym. He takes BCAA’S, pre-workout powders, and a variety of whey protein shakes to help with his lean muscle gains.


tomas kaspar smiling at competition

What we can learn from Tomáš Kašpar

Tomáš makes it clear that it wasn’t an easy road to the top. He worked extremely hard to attain his Pro Card, showing genuine passion for his sport. This passion can be seen in his personal training, where he loves to pass on the skills he has learnt to other professionals.

This mission to help others, is a path that many of you may want to follow. While you have spent years building your fitness knowledge, many others haven’t. These people may benefit from your advice.

Leave a comment

Your email address will not be published. Required fields are marked *

You might like...

Jon Jones Physique


See Profile

Nick Jonas Physique and Workout


See Profile

Kevin Heart Physique


See Profile

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level


See Profile

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Tom Hardy Physique


See Profile

Vin Diesel’s Physique


See Profile

KSI Physique: How Did KSI Get In Shape?


See Profile

Jake Gyllenhaal Physique


See Profile

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Gerard Butler Physique


See Profile

Henry Cavill Physique


See Profile

Alex Eubank Physique


See Profile

Will Tennyson Physique


See Profile

Cristiano Ronaldo Physique


See Profile

Jason Mamoa Physique


See Profile

Ryan Gosling Physique: Ryan Gosling’s Ken Transformation


See Profile

Stephen Amell Physique


See Profile

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article