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Pham Vu Workout Routine

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Pham Vu's Workout Routine & Diet

What does Pham Vu’s workout routine look like?

Pham Vu has always been interested in fitness since he was very young. However, there was a time in his life when he began to drift over to the wrong crowd when he stayed up late and found alcohol. 

Vu has focused on training with the advice of one of his closest friends and he eventually made an incredible transformation into an industry where he was surrounded by professional athletes. 

Within this article, we’ll discuss Pham Vu’s workout routine, diet, and supplements: 


Current Stats

  • Height: 166 cm – 5’5″
  • Weight: 75 kg – 164 pounds 
  • Age: 38-39 years old
  • Birthday: 1981
  • Accolades: Featured on


Workout Principles

Pham Vu is motivated each day and when he steps into the gym and puts on his headphones it’s time to go to work. Vu always makes sure that every set and rep count, and when it comes to his diet he follows a balanced diet that consists of a lot of lean meat. 


Pham Vu Workout Routine 

Pham Vu likes to follow a well-balanced diet to stay in his best shape.

When it comes to his workout routines he likes to train using cardio and he will switch things up and walk on a treadmill or use the stair master a couple of times each week he hits the gym. 

Here is Pham Vu’s workout routine: 


Monday: Legs

On Monday, Pham Vu hits a legs routine by doing a total of 7 exercises.

Here is Pham Vu’s legs routine: 

1. Front Squats (6 sets, 8-10 reps)

2. Hack Squat Machine (4 sets, 8-10 reps)

3. Walking Dumbbell Lunges (4 sets, 10-12 steps each leg)

4. Leg Extensions (3 sets, 12-15 reps)

5. Straight Leg Deadlifts (4 sets, 10-12 reps)

6. Seated Leg Curls (4 sets, 10-12 reps)

7. Standing Single Leg Curl (4 sets, 10-12 reps each leg) 


Tuesday: Chest and Shoulders

On Tuesday, Vu performs a chest and shoulders routine by doing 9 different exercises with an average of 4 sets and 10-12 reps. 

Here is Pham Vu’s chest and shoulders routine: 

1. Incline Dumbbell Press (4 sets, 10-12 reps)

2. Flat Barbell Press (4 sets, 10-12 reps)

3. Flat Dumbbell Press (4 sets, 10-12 reps)

4. Dumbbell Shoulder Press (4 sets, 10-12 reps)

5. Incline Dumbbell Fly’s (4 sets, 12-15 reps)

6. Side Raises (4 sets, 10-12 reps)

7. Pec Deck (4 sets, 12-15 reps)

8. Rear Delt Raises (4 sets, 10-12 reps)

9. Cable Fly’s (4 sets, 12-15 reps)


Wednesday: Arms

On Wednesday, he performs an arms routine. 

Here is Pham Vu’s arms routine: 

1. Straight Barbell Curl  (4 sets, 8-10 reps)

2. Dumbbell Hammer Curls (4 sets, 8-10 reps)

3. Alternating Cable Curls (4 sets, 8-10 reps)

4. Ez-Bar Preacher Curls (3 sets, 8-10 reps)

5. Close Grip Bench Press (4 sets, 8-10 reps)

6. Ez-Bar Cable Press Downs (4 sets, 8-10 reps)

7. Dips (3 sets, 20 reps)

8. Rope Extensions (3 sets, 12-15 reps) 


Thursday: Back

On Thursday, Vu hits a back routine by doing an average of 4 sets and 10-12 reps. 

Here is Pham Vu’s back routine: 

1. Deadlifts (8 sets, 8-10 reps)

2. Bent-Over Barbell Rows (4 sets, 10-12 reps)

3. Bent-Over Barbell Rows (4 sets, 10-12 reps)

4. T- Bar Rows (4 sets, 10-12 reps)

5. One Arm Dumbbell Row (4 sets, 10-12 reps)

6. Seated Cable Rows (4 sets, 10-12 reps)

7. Good Mornings (3 sets, 12-15 reps) 


Friday: Abs and Calves

On Friday, Pham Vu hits an abs and calves routine by doing 7 exercises.

Here is Pham Vu’s abs and calves routine: 

1. Hanging Leg Raises (4 sets, 12-15 reps)

2. Windshield Wipers (3 sets, 12-15 reps)

3. Cable Crunches (4 sets, 15-20 reps)

4. Russian Twist with Medicine Ball (3 sets, 20 reps) 

5. Donkey Calf Raises (3 sets, 20 reps)

6. Standing Calf Raises (3 sets, 12-15 reps)

7. Seated Calf Raises (3 sets, 20 reps) 


Saturday and Sunday: Rest 

On Saturday and Sunday, Pham Vu rests and refuels with healthy foods. 


Pham Vu Diet

When it comes to Pham Vu’s diet he follows a balanced and clean diet. In his diet, we can see foods such as complex carbs, lean meats, and healthy fats.

He normally fuels his body at the right time of the day and he then makes sure that he gets some recovery as well.

Here is Pham Vu’s diet: 


1. Breakfast

  • Egg whites 
  • Oats 


2. Snack 

  • Protein shake 


3. Lunch 

  • Ground turkey 
  • Brown rice 


4. Dinner 

  • Lean steak 
  • Sweet potatoes 



Pham Vu uses the following supplements to help fuel his gains: 



Pham Vu has proven that even if our life has taken the wrong turn we can still make it right.

Vu battled through a hard time in his life and today he is one of the most successful athletes.

What do you think about Pham Vu’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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