Toney Freeman flexing his abs in a professional bodybuilding photo shoot

Toney Freeman

IFBB Pro Bodybuilder, Entrepreneur

Toney Freeman is a veteran IFBB Pro bodybuilder and entrepreneur from the USA. He’s often dubbed as “The X-Man,” because he boasts the old-school X-frame with a wide back, broad shoulders, massive thighs, and small waist.

Growing up, Toney found love for bodybuilding from an early age. He worked hard for many years to fill out his 6’2” frame and attain the aesthetics that he wanted.

However, he didn’t initially consider a career as a bodybuilder – he began competing professionally in his late 30s.

This is his story:

Toney Freeman sitting on stairs shirtless, looking swole and muscular

Athlete Statistics

Full Name: Toney Freeman
285 - 295lbs (129.3kg - 133.8kg)6'2" (188cm)32''57
Date of BirthNationalityProfession
August 30, 1966AmericanIFBB Pro Bodybuilder, Entrepreneur
tfxman3052010, 1990, 2000
Weight285 - 295lbs (129.3kg - 133.8kg)
Height6'2" (188cm)
Date of BirthAugust 30, 1966
ProfessionIFBB Pro Bodybuilder, Entrepreneur
Era2010, 1990, 2000

Toney Freeman flexing on the bodybuilding stage looking ripped and aesthetic


  • Professional Bodybuilder
  • Entrepreneur

Toney’s Contest History

  • Arnold Classic, Bodybuilding, IFBB Pro Men, 12th place
  • Levrone Classic, Bodybuilding, IFBB Pro Men, 4th place
  • Arnold Classic, Bodybuilding, IFBB Pro Men, 10th place
  • IFBB Europa SuperShow, Bodybuilding, IFBB Pro Open Men, 8th place
  • Arnold Classic Brazil, Bodybuilding, IFBB Pro Men, 6th place
  • Arnold Classic Australia, Bodybuilding, IFBB Pro Men, 8th place
  • IFBB Golden State, Bodybuilding, IFBB Pro Men, 8th place
  • Toronto Pro, Bodybuilding, IFBB Pro Bodybuilding, 4th place
  • Arnold Classic Brazil, Bodybuilding, IFBB Pro Men, 5th place
  • Arnold Classic, Bodybuilding, IFBB Pro Men, 9th place
  • EVL’s Prague Pro, Bodybuilding, IFBB Pro Men, 6th place
  • Arnold Classic Europe, Bodybuilding, IFBB Pro Men, 7th place
  • NPC Iron House Classic, bodybuilding, guest posing
  • Mr. Olympia Weekend, Bodybuilding, IFBB Pro Men, 15th place
  • Mr. Europe Pro, Bodybuilding, IFBB Pro Men, 3rd place
  • Arnold Classic Brazil, Bodybuilding, IFBB Pro Men, 2nd place
  • Australian Pro, Bodybuilding, IFBB Pro Bodybuilding, 2nd place
  • Arnold Classic, Bodybuilding, IFBB Pro Bodybuilding, 3rd place
  • Masters Mr. Olympia/Miami Pro, Masters Bodybuilding, IFBB Masters Men, 2nd place
  • EVL’s Prague Pro, Bodybuilding, IFBB Pro Bodybuilding, 5th place
  • British Grand Prix, Bodybuilding, IFBB Pro Bodybuilding, 3rd place
  • Arnold Classic Europe, Bodybuilding, IFBB Pro Bodybuilding, 5th place
  • Sheru Classic, Bodybuilding, IFBB Pro Bodybuilding, 3rd place
  • Mr. Olympia Weekend, Bodybuilding, IFBB Pro Men, 7th place
  • Europa SuperShow, IFBB Pro Men, IFBB Pro Men, 3rd place
  • PBW Tampa Championships, Bodybuilding, IFBB Pro Men, 2nd place
  • Sponsored Bodybuilding Show – Duel of Champions, guest poser
  • IFBB Pro World Masters Championships/Pro Bikini, Bodybuilding, Masters Men, 2nd place
  • Arnold Classic Europe, Mens Bodybuilding, Pro Men, 4th place
  • Sheru Classic, Open Men, IFBB Pro Men, 6th place
  • Mr Olympia Weekend, Men Bodybuilding, Open, 7th place
    IFBB Europa SuperShow, Bodybuilding, Open, 1st place
  • Jacksonville Pro, Men’s 202, guest poser
  • Europa Battle of Champions – Hartford, Men Bodybuilding, Open, 6th place
  • NPC Pittsburgh Championships, guest poser
  • Mr Europe Grand Prix, Men’s Open, Men’s Open List, 5th place
  • IFBB British Grand Prix, Men’s Open, Men’s Open List, 6th place
  • Arnold Classic, Arnold Classic, Men’s Bodybuilding, 9th place
  • Mr Olympia Weekend, Men, Open, 9th place
  • Capital of Texas, Men, guest poser
  • New York Pro, Men’s Open Bodybuilding, Mens Open, 4th place
  • Arnold Classic, Men’s Bodybuilding, 5th place
  • Phoenix Pro, Men’s Bodybuilding, 3rd place
  • Sacramento Pro, Men’s Bodybuilding, 1st place
  • Olympia, Men’s Bodybuilding, 8th place
  • Lone Star Championships, Men’s Bodybuilding, guest poser
  • NPC Pittsburgh, Mens Bodybuilding, guest poser
  • Emerald Cup Bodybuilding, Fitness, Figure & Bikini Championships, Men, guest poser
  • Grand Prix Australia, Men’s Bodybuilding, 3rd place
  • Arnold Classic, Men’s Bodybuilding, 4th place
  • Washington Ironman, Men, guest poser
  • Olympia, Mens Bodybuilding, 5th place
  • Atlantic City Pro, Mens Bodybuilding, Masters, 2nd place
  • Atlantic City Pro, Mens Bodybuilding, 4th place
  • Europa Super Show, Mens Bodybuilding, 1st place
  • Tampa Bay Pro, Men’s Bodybuilding, 1st place
  • Northern Classic, Men’s Bodybuilding, guest poser
  • Grand Prix New Zealand, Men’s Bodybuilding, 3rd place
  • Arnold Classic, Men’s Bodybuilding, 7th place
  • Ironman Pro Invitational – IFBB, Mens Bodybuilding, 8th place
  • IFBB Mr.Olympia, Men, 14th place
  • Emerald Cup, Men, guest poser
  • Arnold Classic, Men, 3rd place
  • Iron Man Pro, Men, 1st place
  • Olympia Weekend, Men, 7th place
  • Europa Super Show, Men, 1st place
  • IFBB San Francisco Men’s Pro Bodybuilding and Pro Figure Championships, Men, 5th place
  • Arnold Classic, Men, 9th place
  • Iron Man Pro Invitational, Men, 7th place
  • IFBB Arnold Schwarzenegger Classic, Men, 10th place
  • GNC Show of Strength, Men, 8th place
  • Night of Champions XXVI, Men, 10th place
  • GNC Show of Strength, Men, 9th place
  • Night of Champions XXV, Men, 11th place
  • National Bodybuilding Championships – NPC, Men, Super Heavyweight and Overall Winner, Earned the IFBB Pro Card
  • National Bodybuilding, Fitness & Figure Championships, Men, Super Heavyweight, 8th place
  • National Bodybuilding, Fitness & Figure Championships, Men, Heavyweight, 16th place
  • National Bodybuilding, Fitness & Figure Championships, Men, Heavyweight, 4th place
  • National Bodybuilding, Fitness & Figure Championships, Men, Heavyweight, 4th place
  • National Bodybuilding, Fitness & Figure Championships, Men, Heavyweight, 6th place
  • Junior National Bodybuilding, Fitness & Figure Championships, Men, Heavyweight, 1st place

Toney Freeman in different poses on the Arnold Classic bodybuilding stage

“It takes a certain mindset to believe in yourself enough to go all in and be an entrepreneur. I’ve known it was the only way for me since I was 12 years old.”


Filling Out His Frame

Toney Freeman was born and raised in Indiana, USA. His love for bodybuilding emerged from an early age; he started lifting weights to grow muscles on his tall frame.

However, Toney didn’t consider a career in bodybuilding at this point.

It wasn’t until his 30s, after years of sculpting his body, that Tony committed to becoming a professional bodybuilder.

First Contest

Mentored by the legendary Dave Palumbo, Toney went on to compete in his first show in 1993. It was the NPC Junior Nationals, and Tony came in strong to claim 1st place.

With his first victory under his belt, Toney was confident he could make his name in the bodybuilding world, and decided to pursue the sport full-time.

Toney Freeman's bodybuilding transformation

Pro Card Victory

For the next several years, Toney fought his way up the ranks in bodybuilding shows.

In 2002, he took part at the NPC Nationals, winning both his class and overall. This also saw him win the famed Pro Card.

Life in the IFBB Circuit

Toney’s first IFBB contest was the 2003 Night of Champions, where he took 11th place.

His first Pro victory came 3 years later, claiming the 1st place at the 2006 Europa Super Show.

2006 was also the year where Toney made his Mr. Olympia debut. Impressively, he cracked into the top 10 right off the bat, claiming 7th place after the final call-out.

Toney’s best-ever Mr. Olympia result came two years later – placing 5th.

Toney Freeman posing shirtless in his house, looking ripped and huge

Still Going Strong

Although he started competing later than most bodybuilders, Toney has over 81 shows under his belt, and a career spanning throughout the 90s, 2000s, and 2010s.

Toney is still going strong, and with no sight of stopping, who knows how many more trophies he’ll bring home.

Toney Freeman flexing his aesthetic physique on the bodybuilding stage


Aesthetics Over Size

Toney never trained for the sake of gaining size. His goal was to attain an aesthetic physique. He didn’t care whether he did a 400lbs bench press or just 315lbs. For Toney, it was all about the quality of reps to achieve the well-balanced physique that he was known for.

That said, he trained extremely hard and rarely took a day off. In fact, Toney often trained for 13 days in a row before taking one day to recover. He didn’t have any problem with sustaining this kind of routine all year-round, thanks to his strict sleep, dieting, and recovery schedule.

Toney Freeman’s Workout Routine

  • 1st Day: Legs (Quads and some hams)
  • 2nd Day: Chest and some biceps
  • 3rd Day: Backs and some triceps
  • 4th Day: Shoulders and traps
  • 5th Day: Hamstrings and deadlifts
  • 6th Day: Arms

Repeat the process until day 13, then take 1 day off.

Toney Freeman doing back extensions in the gym, looking gigantic

Toney Freeman’s Arm Training

During his prime, it was hard to spot a weak muscle group on Toney’s physique.

However, his arms were arguably his most famous body part, and one of the best ever seen in the sport. Here’s how his arm training looked;

  • Close-Grip Barbell Curls – 4 sets, 10-25 repetitions
  • Preacher Curls – 4 sets, 10-25 repetitions
  • Hammer Concentration Curls – 4 sets, 10-25 repetitions
  • Cable Curls – 4 sets, 10-25 repetitions
  • Seated Overhead Triceps Extensions – 5 sets, 10-25 repetitions
  • Lying EZ-Bar Triceps Extensions – 5 sets, 10-25 repetitions
  • Dips – 5 sets, 10-25 repetitions

Toney Freeman posing in an exotic white outfit looking huge and ripped


Toney Freeman didn’t just stand out in terms of his size and aesthetics, but also his approach to dieting for a contest.

Alongside Kevin Levrone, Toney was the only man known for gaining weight as his show date approached. This was completely opposite to most athletes, who usually get huge in the ‘off-season’ and then ‘cut’ down body weight before a contest.

Here’s Toney explaining his specific way of dieting; “I can’t stand being bloated, or looking like a bloated-pig. I enjoy my physique, and I try to enjoy my physique year round.

Since I don’t have any problems both gaining muscle and losing fat at the same time, I just thought this was a more appropriate approach for me.” – Toney Freeman

Toney’s Diet

At his peak, Toney ate 5-7 meals per day, each containing high amounts of protein to feed his muscles.

His meal plan;

  • 1st Meal – 6 omega-3 eggs
  • 2nd Meal – 8oz chicken breasts, almonds
  • 3rd Meal – Whey protein shake, natural peanut butter
  • 4th Meal – 8oz salmon, green veggies, healthy fats
  • 5th Meal – Whey protein shake, healthy fats
  • 6th Meal – 6 omega-3 eggs

Toney Freeman posing on the bodybuilding stage looking aesthetic and huge

Idols and Influences

Looking at his physique, it’s clear that Toney was influenced by the physiques from the ‘Golden Era,’ where muscle proportions, symmetry, and presentation were the most important factors of building a great physique.

As Toney stated in one of his social media posts; “Everything eventually returns to its original state. Bodybuilding is no different. It will continue to reinvent itself over the decades only to return back to the fundamentals. Size, symmetry, muscularity, proportions, presentation. Always stay true to the Game!” – Toney Freeman

Toney Freeman showcasing his massive and vascular legs in a photo shoot

What we can learn from Toney Freeman

Toney’s fascination with training started at an early age. Ever since he first stepped into the gym, he knew he would keep coming back there, again and again.

Through his love for training, Toney eventually took it a step further to become a competitor. It was a long time coming, Toney was around 30 years old by this point, but he knew it was never too late to reach greatness. He was correct.

Throughout the years of training, Toney won a string of shows and made his name as one of the most aesthetic bodybuilders of his generation. There was a lot of work that went into his training, diet, and preparations. But Tony made no excuses – he worked hard every day to see his goals through.

If you need the motivation to get started, who better to follow than Toney Freeman. By following his teachings and principles of bodybuilding, who knows how far you can go.

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