Pham Woodbridge

Pham had always been into fitness growing up, but there was a time in his adolescence he started to drift with the wrong crowd. He found alcohol and staying out late at night appealing in his youth, but he soon encountered the law.

Quickly realizing the error of his ways, he focused on training with the advice of one of his close friends. Pham made a strong and healthy transformation into an industry where he’s surrounded by world class athletes who inspire millions everywhere.

He continues to grow a huge fan base on social media and works as a model traveling around the globe living out his dreams.

This is his story:


 

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Athlete Statistics

Full Name: Pham Woodbridge
WeightHeightYear of BirthNationality
165 - 175lbs (74.8 - 79.4kg)5'5" (165cm)1981American
ProfessionAliasEra
Bodybuilder, ModelPham Vu2000, 2010
Weight165 - 175lbs (74.8 - 79.4kg)
Height5'5" (165cm)
Year of Birth1981
NationalityAmerican
ProfessionBodybuilder, Model
AliasPham Vu
Era2000, 2010

 

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Biography

Becoming Serious With Fitness

Growing up, Pham was always interested in the famous fitness icons and their amazing physiques while growing up in Northern California. He loved keeping fit and working out.

As a teenager, Pham was no stranger to being active, fit and healthy. He was always playing sports, such as basketball, football, and tennis. But, Pham’s life wasn’t always glitters and gold. He started to develop a reckless lifestyle with alcohol and partying all night long.

It wasn’t until a friend in high school suggested he should work out more after his life was taking a downward spiral. This is when Pham started to realize the importance of discipline.

He was a tall and skinny teenager but soon transformed into a muscular and strong physique. All of this, as Pham says, was down to his friend’s advice to start weight training.

“I will be forever thankful to my good friend Thanh for getting me into the world of bodybuilding.”

Encounter With The Law

He knew he needed to get a grip and make a big lifestyle switch. He started training to try and improve his health, and in the beginning it was working, but he wasn’t 100% into it. He would spend half of his time training and another half partying.

It was an encounter with the law that made Pham seriously think about which direction his life was going. This, he says, “is when I hit rock bottom”. This is the moment he decided to focus on training full-time. It was all or nothing for Pham.

“I can truly say that training was and still is my savior. I don’t know where I would be without it.”

Feeling blessed and grateful, Pham knows how lucky he is in having the opportunity to travel the world and meet so many amazing people in the industry he loves. His life has been a complete 360°.

“I am truly blessed to be a part of an elite fitness community. It has helped changed my life in so many positive ways beyond just physical appearance.”


 

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A young Pham Woodbridge.


Pham’s Life Now

Woodbridge is continuing to train and be sponsored as an elite athlete for numerous brands and fitness apparel. He can be found on his strong social media channels posting pictures of his training routines, strength, and fitness tips living a healthy lifestyle.


 

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Training

When Pham steps into the gym, he makes sure every rep counts, as Pham says, “when I step into the gym and put on those headphones, it is time to go to work!” His work ethic and training focus is inspired by thinking that someone somewhere is working harder than he is.

Pham’s Cardio Philosophy

For staying lean and looking ripped, Pham likes to rely on a well-balanced diet and his incredible metabolism. But when he does like to train using cardio, he’ll switch things up and walk at a slow pace on a treadmill, or use the stair master a couple of times a week. This, as Pham says, “helps melt fat faster and retain hard earned muscle.”

Pham’s Cardio

  • Walking on the treadmill at 3.0 incline/3.0 speed 4 times a week.

Pham’s Workout

Monday: Legs

  • Front Squats – 6 sets x 8-10 reps
  • Hack Squat Machine – 4 sets x 8-10 reps
  • Walking Dumbbell Lunges – 4 sets x 10-12 steps each leg
  • Leg Extensions – 3 sets x 12-15 reps
  • Straight Leg Deadlifts – 4 sets x 10-12 reps
  • Seated Leg Curls – 4 sets x 10-12 reps
  • Standing Single Leg Curl – 4 sets x 10-12 reps each leg

Tuesday: Chest/Shoulders

  • Incline Dumbbell Press – 4 sets x 10-12 reps
  • Flat Barbell Press – 4 sets x 10-12 reps
  • Flat Dumbbell Press – 4 sets x 10-12 reps
  • Dumbbell Shoulder Press – 4 sets x 10-12 reps
  • Incline Dumbbell Fly’s – 4 sets x 12-15 reps
  • Side Raises – 4 sets x 10-12 reps
  • Pec Deck – 4 sets x 12-15 reps
  • Rear Delt Raises – 4 sets x 10-12 reps
  • Cable Fly’s (downward motion) – 4 sets x 12-15 reps

Wednesday: Arms

  • Straight Barbell Curl – 4 sets x 8-10 reps
  • Dumbbell Hammer Curls – 4 sets x 8-10 reps
  • Alternating Cable Curls – 4 sets x 8-10 reps
  • Ez-Bar Preacher Curls – 3 sets x 8-10 reps
  • Close Grip Bench Press – 4 sets x 8-10 reps
  • Ez-Bar Cable Press Downs – 4 sets x 8-10 reps
  • Dips – 3 sets x 20 reps
  • Rope Extensions – 3 sets x 12-15 reps

Thursday: Back

  • Deadlifts – 8 sets x 8-10 reps
  • Bent Over Barbell Rows (regular grip) – 4 sets x 10-12 reps
  • Bent Over Barbell Rows (reverse grip) – 4 sets x 10-12 reps
  • T- Bar Rows (close grip) – 4 sets x 10-12 reps
  • One Arm Dumbbell Row – 4 sets x 10-12 reps
  • Seated Cable Rows – 4 sets x 10-12 reps
  • Good Mornings – 3 sets x 12-15 reps

Friday: Abs/Calves

  • Hanging Leg Raises – 4 set x 12-15 reps
  • Windshield Wipers – 3 sets x 12-15 reps
  • Cable Crunches – 4 sets x 15-20 reps
  • Russian Twist with Medicine Ball – 3 Sets x 20 reps
  • Donkey Calf Raises – 3 sets x 20 reps
  • Standing Calf Raises – 3 sets x 12-15 reps
  • Seated Calf Raises – 3 sets x 20 reps

Saturday: Off

  • Rest Day

Sunday: Off

  • Rest Day

 

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“You can train all day, every day and see absolutely zero results without the proper diet. So prep your meals and eat up!”

Nutrition

Nutrition is the main player in making Pham’s abs stand out. It is the building blocks of success or failure. Pham says, “It is the foundation that will make or break you and in my opinion the most difficult aspect of bodybuilding.”

By making sure Pham has a well-balanced diet of lean meats, complex carbs, and healthy fats at the right times of the day, will fuel his body for the best workouts and repair his torn muscles after intense training.

Pham’s Diet

  • 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

 

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Idols and Influences

A lot of his influences and idols are the great bodybuilders of yesteryear that inspire millions around the globe that continue to do so today.

He’s also motivated by others and their bid to out-do their competitors. As Pham puts it, “I am motivated and inspired every day by the phenomenal physiques I see around the world in magazines, social media and on the web. Seeing these awesome physiques continually reminds me that with hard work and dedication, anything is possible!”


 

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What we can learn from Pham Woodbridge

Pham has shown us that even if our life has taken a wrong turn and we go off track or spiral downwards, you can pick yourself up and focus on one goal at a time just like he did.

He battled through through moments with the law and drinking alcohol, to now becoming one of the best fitness models on the planet. There are three main pieces of advice that Pham like to give anyone looking to change their life for better. These are;

  1. 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.
  2. Always use proper form and technique.
  3. Consistency is key. – Pham Woodbridge

Seeing how Pham changed his life and picked himself up from a tough downwards slope gives hope to others everywhere. With the same direction and commitment as Pham, you too can achieve greatness.

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