Pham Woodbridge, better known as “Pham Vu” is a fitness model and bodybuilder. He was born in 1980 and grew up in Northern California. Before becoming a fitness coach, he ran a physical therapy program. As a teenager, he was heavily influenced by the fitness icons of his day. Eventually, he realized that he would have to put in a lot of hard work to turn his dream into a reality. He has a unique physique with a height of 165 cm, weight of 75 kg and 8% body fat. It is nothing less than an image created with photo editing software. Pham Woodbridge is the owner of a body that normal people, despite hard work and effort, rarely achieve.

Pham Woodbridge Diet Plan

His daily diet consists of the following things, which he consumes to push himself beyond the boundaries of the disciplines. His diet includes six meals a day.

For his first meal, he takes eight egg whites with one cup of oats and 1 tablespoon of peanut butter.

In the second meal, he takes eight ounces of ground turkey, one sweet potato, and a fourth avocado.

The third meal consists of 8 ounces of lean steak, a sweet potato and half an avocado.

The fourth meal is accompanied by 8 ounces ground turkey, 1 cup brown rice and ¼ avocado.

He takes eight ounces of tilapia and a cup of broccoli in his fifth meal, followed by eight ounces of tilapia in his sixth meal.

In addition to this diet, Pham also takes some supplements to keep his body fully nourished. There are certain dietary supplements that increase nutritional value and stimulate the bodybuilding process. It supplements his daily nutritional needs and satisfies the lack of vitamins and minerals that are not obtained from food. Supplements like Optimum Nutrition Whey Isolate, Optimum Nutrition Opti-Men, Evogen EVP, Evogen GlycoJect, Evogen Cell KEM, Vitamin Shoppe Fish Oil, Prolab Beta Alanine, etc. are taken by him on top of his diet to balance and maintain the nutrient levels the body is following the requirement to follow and carry out daily homework in order to reach the level of perfection over time.

Pham Woodbridge Workout-Routine

He must maintain a strict routine from Monday to Friday, followed by complete rest on the weekends i.e. H. Saturday and Sunday.

Monday – legs

• Front squats – 6 sets of 8-10 reps
• Hack Squat Machine – 4 sets of 8-10 reps
• Walking dumbbell lunges – 4 sets of 10-12 steps on each leg
• 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 Single Leg Curl – 4 sets of 10-12 reps on each leg

Tuesday – chest and shoulder

• Straight Barbell Curl – 4 sets of 10-12 reps
• Incline Dumbbell Press – 4 sets of 10-12 reps
• Flat Dumbbell – 4 sets of 10-12 reps
• Barbell Press – 4 sets of 10-12 reps
• Inclined Dumbbell Fly – 4 sets of 12-15 reps
• Side raises – 4 sets of 12 reps
• Pec Deck – 4 sets of 12 reps
• Rear delt raises – 4 sets of 12 reps
• Downward Cable Fly – 4 sets of 12 reps

Wednesday – Arms (biceps and triceps)

• Straight Barbell Curl – 4 sets of 8-10 reps
• Dumbbell Hammer Curls – 4 sets of 8-10 reps
• Alternating cable curls – 4 sets of 8-10 reps
• Close the grip bench press – 4 sets of 8-10 reps
• EZ-Bar Cable Press Downs – 4 sets of 8-10 reps
• EZ-Bar Preacher Curls – 3 sets of 8-10 reps
• Rope Extensions – 3 sets of 12-15 reps
• Dips – 3 sets of 20 reps

Thursday – Back

• Barbell Row Bends (Regular Grip) – 4 sets of 10-12 reps
• Barbell Row Bends (Back Grip) – 4 sets of 10-12 reps
• T-Bar Rows (Narrow Grip) – 4 sets of 10-12 reps
• One arm-dumbbell row – 4 sets of 10-12 reps
• Seated Cable Rows – 4 sets of 10-12 reps.
• Deadlift – 8 sets of 8-10 reps
• Good morning – 3 sets of 12-15 repetitions

Friday – calves, abs

Friday is the last day of his weekly training. This day has enough painful lessons to practice before going into physical and mental rest for two days. He does these exercises. 

• Windshield wipers – 3 sets of 12-15 repetitions
• Russian Medicine Ball Twist – 3 sets of 20 reps
• Donkey Calf Throws – 3 sets of 20 reps
• Standing calf raises – 3 sets of 12-15 reps
• Seated calf raises – 3 sets of 20 reps
• Hanging leg raises – 4 sets of 12-15 reps
• Cable Crunches – 4 sets of 15-20 reps

This leads to the end of his weekly practice, which he does every week without any mistakes.

secret of success

“Pham Vu” considers squats, pull-ups, and bench presses to be the most beneficial exercise, which contributed greatly to him. The squat plays an essential role in building the quadriceps and supporting the core in stabilizing the bar. Pull-ups play an important role in developing lats and biceps. The bench press helped him build his pecs and triceps. The amazing physique that is the result of hard work and dedication drove him to complete his daily classes and achieve the goal of success.