Pham Woodbridge, better known as “Pham Vu” is a fitness model as well as a bodybuilder.He used to manage a physical therapy before becoming a Fitness Coach. Being a teenager, he was quite influenced by the fitness icons of his time. Finally, it was the time when he realized that he needs to do a lot of hard work to convert his dream into reality. He was always active and into playing sports like basketball, football or tennis, but it wasn’t until 2001, when a friend introduced him to bodybuilding.
- Born — 1980
- Country of origin — United States
- Occupation — Fitness model, bodybuilder, Online Fitness Coach
- Height – 5’5” or 166 cm
- Weight — 164 lbs. or 75 kg
- Body Fat — 8%
- Favorite Health Food — Persian or Greek chicken kabobs with white rice
- Favorite Cheat Meal — Pizza
- Favorite fitness models — Arnold Swartzenneger, Phil Heath, Hide Yamagichi, Dexter Jackson
- Website — www.phamfitness.com
DIET PLAN
Pham consumes well-balanced diet of lean meats, complex carbs and healthy fats. He consumes six meals in a day.
Meal 1
- 8 Egg Whites
- 1 cup of Oats
- 1 tbsp. of Peanut Butter
Meal 2
- 8 oz. Ground Turkey
- 1 Sweet Potato
- ¼ Avocado
Meal 3
- 8 oz. Lean Steak
- 1 Sweet Potato
- ½ Avocado
Meal 4
- 8 oz. Ground Turkey
- 1 cup of Brown Rice
- ¼ Avocado
Meal 5
- 8 oz. Tilapia
- 1 cup of Broccoli
Meal 6
- 8 oz. Tilapia
SUPPLEMENTS
In addition to this diet, Pham also takes some supplements to nourish his body fully. There are certain supplements which adds to the nutritional benefits as well as triggers the process of bodybuilding. Here are his daily supplements :-
- Optimum Nutrition Opti-Men
- Optimum Nutrition Whey Isolate
- Evogen Cell KEM
- Evogen EVP
- Evogen Glycoject
- Prolab Beta Alanine
- Vitamin Shoppe Fish Oil
ROUTINE
Day 1 (Monday) – Legs
Day 2 (Tuesday) – Chest and Shoulders
Day 3 (Wednesday) – Arms
Day 4 (Thursday) – Back
Day 5 (Friday) – Abs and Calves
Day 6 (Saturday) – Rest
Day 7 (Sunday) – Rest
Cardio :- Pham performs cardio exercise four times a week on Treadmill.
EXERCISES
DAY 1 (Legs)
- Front Squats (6 sets of 8-10 treps)
- Hack Squats Machine (4 sets of 8-10 reps )
- Walking Dumbbell Lunges (4 sets of 10-12 reps )
- Leg Extensions (3 sets of 12-15 reps)
- Straight Leg Deadlifts (4 sets of 10-12 reps)
- Seated Leg Curls (4 sets of 10-12 reps)
- Standing Leg Curls (4 sets of 10-12 reps)
DAY 2 (Chest and Shoulders)
- Incline Dumbbell Press (4 sets of 10-12 reps)
- Flat Barbell Press (4 sets of 10-12 reps)
- Flat Dumbbell Press (4 sets of 10-12 reps)
- Dumbbell Shoulder Press (4 sets of 10-12 reps)
- Incline Dumbbell Flyes (4 sets of 10-15 reps)
- Lateral Raises (4 sets of 10-12 reps)
- Reverse Pec-Deck (4 sets of 12-15 reps)
- Reverse Delt Raise (4 sets of 12-15 reps)
- Cable Crossover (4 sets of 12-15 reps)
DAY 3 (Arms)
- Barbell Curls (4 sets of 8-10 reps)
- Dumbbell Hammer Curls (4 sets of 8-10 reps)
- Alternating Cable Curls (4 sets of 8-10 reps)
- Preacher Curls (3 sets of 8-10 reps)
- Close-Grip Bench Press (4 sets of 8-10 reps)
- Cable Push-Down (4 sets of 8-10 reps)
- Dips (3 sets of 20 reps)
- Rope Extensions (3 sets of 12-15 reps)
DAY 4 (Back)
- Deadlifts (3 sets of 8-10 reps)
- Bent-Over Barbell Row (4 sets of 10-12 reps, Regular grip)
- Bent-Over Barbell Row (4 sets of 10-12 reps, Reverse grip)
- T-Bar Rows (4 sets of 10-12 reps, Close-Grip)
- One-Arm Dumbbell Row (4 sets of 10-12 reps)
- Seated Cable Rows (4 sets of 10-12 reps)
- Good Mornings (3 sets of 12-15 reps)
DAY 5 (Abs and Calves)
- Hanging Leg Raise (4 sets of 12-15 reps)
- Windshield Wipers (3 sets of 12-15 reps)
- Cable Crunches (4 sets of 15-20 reps)
- Russian Twist with Medicine Ball (3 sets of 20 reps)
- Donkey Calf Raises (3 sets of 20 reps)
- Standing Calf Raises (3 sets of 12-15 reps)
- Seated Calf Raises (3 sets of 20 reps)
Full Workout Routine
Favorite Exercises
- Squats (Squat plays an essential role to build up the quadriceps and engages the corein stabilizing the bar.)
- Pullups (Pull-ups play a vital role to develop the lats as well as biceps.)
- Bench press (The bench press helped him to build up his pectorals and triceps.)
TIPS
- Find the nutritional protocol that works for YOU, constantly adapting and adjusting it, so that you keep making progress and getting results in the direction of your goals.
- Always use proper form and technique.
- Consistency is key!
Quote
Don’t quit. Suffer now and live the rest of your life a champion.
– Muhammad Ali
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