IFBB Pro Harold Allen Interview


Quick Stats

Age: 32
Height: 6’0″ – 190 cm
Weight: 255 lbs – 115 kg

How did you get involved with fitness?

Been intrigued by gyms and working out since I was a young. Around 5th grade I was sneaking into the gym at our local pool and community center. Grew up watching “he man” and Thunder Cats. So I always wanted to have muscles. Played basket ball in high school and over seas for a bit and even while playing I had s very set work out regime and was always looking to apply size and stay lean. Of course watching Arnold and Stallone and Van Damme just added to my addiction lol. I served my first tour in Iraq and working out was my peace. I seen great gains. Continued when I get back but it was on my second tour where I really took my work outs to another level and truly started to study the science. Got certified and ran with it. It’s not a hobby or something j do to show off. It’s my life. It’s what I’m here to do. Train. And constantly find ways to improve myself on a daily basis.

What does your training program look like?

Standing Cable Flyes (isolated squeeze) 6 sets 15-20 reps
Incline Bench Press (dumbbell or Barbell) 5-7 sets 8-12 reps
Dumbbell Pullovers 4 sets 10-15 reps
Hammer Strength or Flat Bench Press 5-7 sets 8-12 reps
Pec Deck with a squeeze 3-4 sets 12-20 reps
Decline Bench Press 3-5 sets 8-12 reps

Wide Grip Front Lat pulldowns 8-10 sets 10 reps
Seated Cable Rows 4-6 sets 10-15 reps
Front Pulldowns Underhand 4-6 sets 10-12 reps
T-bar or Barbell Rows 3-5 sets 10-12 reps
Back Extensions 3-4 sets 15 reps
1-arm Dumbbell rows 3-5 sets 8-12 reps
Deadlifts 3-5 sets 6-12 reps

Cable Side Laterals 5 sets 10-12 reps
Seated Shoulder Press 4-5 sets 10-12
Rear Delts Dumbbell Flyes 4 sets 10-15 reps
Dumbell Side Laterals 5 sets 10-12 reps
Dumbbell or Barbell Front Raises 3-5 sets 10-12 reps
Shrugs 4 sets 20 reps
Upright Rows 4 sets 10-15 reps
Reverse Dec Flyes 4 sets 10-15 reps


Standing straight bar Curls 3 sets 15-20 reps
Hammer Curls 4 sets 12-15 reps
Standing Dumbbell Curls 4 sets 10-12
Triceps Pushdowns 4 sets 20 reps
Incline Dumbbells Curls 4 sets 12-15 reps
Overhead Dumbbell or Seated Rope Triceps Extensions 4 sets 20 reps
Machine Preacher Curls 4 sets 12-15 reps
Single Arm Pushdowns alternate grip 4 sets 20 reps each grip
High Cable Biceps Curls 4 sets 15-20 reps

Warm up:
Squats 4 sets 6-20 reps*
Leg Press 4-5 sets 10-15 reps
Walking Lunges 3-5 sets 20 steps
Hack Squats 5 sets 10-15 reps
Stiff Leg Deadlifts 4-5 sets 10-12 reps
Leg Extensions 5-8 sets 10-15 reps
Lying Leg Curls 6-10 sets 10-15 reps
Seated Calf Raises 4 sets 10 reps
Donkey Calf Raises 4 sets 10 reps
Leg Press Machine Calf Raises 4 sets 10-15 reps
*Squats are perform deep and strict for form.

*Abs 3 days a week
4 set for each
-crunch 15-20 reps z
-crunch raise legs 15-20 reps
-bicycle kick 15-20 reps am A
-reverse crunch 15-20 reps
-lying leg raises 15-20 reps
-Russian twist 10-20
-1 minute plank


What is your favorite body-part to train and why?

Honestly I don’t have one. I get equally excited for every day. Once I beast out a chest work out. I’m already thinking of the back work out coming. I feel if I have a favorite it will stand out. And I want to be as aesthetic as I can be. So for me it’s important to make every day and every body part my favorite.

How often do you deload or take a week off?

Always after a show and usually give my self two good months of training and then take a few days to let my body relax.

What keeps you motivated?

Knowing that as long as I keep going I’ll keep getting better. Striving for perfection knowing it may never come. But just enjoying the journey.
What does your diet consist of?


What is your favorite cheat meal?

Big Boys Pizza in Chandler, AZ

What kind of cardio do you do?

Usually HIIT Cardio in the morning. After my work outs. If I’m in show prep possible night cardio.


What is your ultimate goal in the fitness industry?

Win Mr. Olympia more then once. To start my own nutrition company and training center for athletes of all types.

Any advice for people just getting into fitness?

Be consistent. The journey can be rough and sometimes discouraging. But if you push through you’ll find that the reward is truly worth all the struggle.


What is your favorite song to lift too?

Can’t say. Love trap music keeps me hype. I just put on the playlist and put on my FON hoodie and beast on.

Website | fonbeast.com
Instagram | @allen8315_finesse

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