Pham Woodbridge ★ Training Plan & Nutrition Plan

muscle building

Pham Woodbridge is an American bodybuilder and fitness model. Of the 32 year old Pham currently weighs around 82 kilograms at a height of 165 cm and one Body fat content of 8 percent, Below is his weekly exercise plan with his personal nutrition plan.  

Pham Woodbridge Workout for Building Muscle

  • Training Day 1 (Monday Training Schedule) for chest and calves
    • Inclined bench press with barbell »3 sets x 8-10 weeks.
    • Incline bench press with dumbbells »3 sets x 8-10 Wdh.
    • Flat bench press with dumbbells »3 sets x 8-10 Wdh.
    • Hammer Press Machine with wide grip »3 sets x 8-10 wdh.
    • Crossover on cable »7 sets x 10-12 Wdh. (The training plan includes a 30 second break between sets))
    • Calf raises while standing »3 sets x 10-12 Wdh.
    • Calf raises sitting »3 sets x 10-12 Wdh.
    • Calf raises at the Donkey Machine »3 sets x 15-20 Wdh.  
  • Training Day 2 (Training Schedule Tuesday) for the back
    • Latzug »3 sentences x 8-10 Wdh.
    • Deadlift »3 sets x 8-10 wdh.
    • T-Bar Rowing »3 sets x 8-10 weeks.
    • Rowing on the cable »3 sets x 8-10 Wdh.
    • One-armed rowing with dumbbells »3 sets x 8-10 wdh.
    • Cable pull pull downs with stretched arm »7 sets x 10-12 Wdh (the training plan includes a 30 second break between sets)  
  • Training day 3 (training plan Wednesday) for thighs and abdomen
    • Squats »3 sets x 8-10 weeks.
    • Squats on the Hammer Strength Hack Squat Machine »3 sets x 8-10 Wdh.
    • Lunge with dumbbells »3 sets x 10-12 Wdh.
    • Leg Extension »3 sets x 12-15 Wdh.
    • Leg curls, sitting »3 sets x 10-12 Wdh.
    • Leg curls, lying »3 sets x 10-12 Wdh.
    • Deadlift with straight legs »3 sets x 10-12 Wdh.
    • One-Leg Leg Curls, Standing »3 sets x 10-12 Wdh.
    • Windscreen wiper »3 sets x 10 Wdh.
    • Cable Pull Crunches »3 sets x 10- 12 Wdh.
    • Oblique Crunches on cable »3 sets x 12-15 Wdh.
    • Crunches on the Swiss Ball »3 sets x 15-20 Wdh.  
  • Training Day 4 (Thursday Training Schedule) for shoulders and trapezius muscle
    • Shoulder press, sitting »3 sets x 8-10 Wdh.
    • Seitenheben »3 sentences x 8-10 wdh.
    • Hammer Strength Press, sitting »3 sets x 8-10 Wdh.
    • Front Lifting »3 sets x 8-10 Wdh.
    • Pec Deck Fly Machine, sitting »3 sets x 8-10 weeks.
    • Shoulder Lift, Standing »3 Sets x 8-10 Wdh.
    • Shoulder Lift, Sitting on the Hammer Strength Machine »3 sets x 8-10 weeks.
    • Shoulder Lift on the Smith Machine »3 sets x 15-20 Wdh.  
  • Training Day 5 (training schedule Friday) for biceps and triceps
    • Barbell Curls »3 Sets x 8-10 Wdh.
    • Alternate Dumbbell Curls »3 sets x 8-10 Wdh.
    • Alternate Hammer Curls »3 sets x 8-10 Wdh.
    • Hammer Curls on Cable Tension »3 sets x 12-15 Wdh.
    • Close-grip bench press »3 sets x 8-10 Wdh.
    • Cable Pull Extensions »3 sets x 8-10 Wdh.
    • Rope Extensions on Cable Tension »3 sets x 10-12 Wdh.
    • Single Arm Triceps Extensions on Cable Tension »3 sets x 12-15 Wdh.

Pham Woodbridge nutrition plan

Pham Woodbridge's nutritional plan consists mainly of lean and fat-free meat, complex carbohydrates and healthy, natural fats. So that metabolism and blood sugar levels can be kept constant, the meal times in his nutritional plan are set to and maintained at 2 to 3 hours.

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  • 06:00 clock
    • Whey Protein * Shake with Glutamine  
  • 07:00 
    • 6 egg whites
    • 1 cup of oatmeal
    • 1 teaspoon of peanut butter
  • 10:00 (before the training)
    • 1 can of tuna
    • 2 slices of wholemeal bread
    • 1/4 avocado
  • 12:00 pm - Training
  • 13:00 'O clock
    • Whey protein shake with glutamine
  • 2:00 pm (after training)
    • 220 grams of chicken breast
    • 1 cup of white rice
    • 1/4 avocado
  • 17:00 o'clock 
    • 220 grams of salmon
    • 1 cup of wholegrain rice
    • 1/4 avocado
  • 20:00
    • 220 grams of chicken breast
    • 1 cup of wholegrain rice
    • 1 avocado
  • 22:00 O'clock
    • Casein Protein Shake with Glutamine

Preferred Supplements of Pham Woodbridge

  • Whey protein is a whey protein that works fast and especially in one Nutrition plan can be installed directly in the morning after getting up or immediately after training.
  • casein is a slow-acting protein that ensures that you can reach the maximum level of blood in the blood about 3-4 hours after ingestion.
  • glutamine improves muscle regeneration, increases cell volume and positively promotes protein synthesis.