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Ripped To Shreds: Fitness Model & Bodybuilder Pham Woodbridge Talks With Simplyshredded.com | SimplyShredded.
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Ripped To Shreds: Fitness Model & Bodybuilder Pham

Woodbridge Talks With Simplyshredded.com
How did you get started?
As a kid I was always one of the smallest kids in my class. All through high school I weighed about 110
and couldnt gain a pound. During the summer of 2001, I ran into an old friend from high school and I
couldnt believe the amazing transformation he went through. He went from a skinny guy to a lean and
mean beast!
I decided right then and there that I wanted to look like that! Slowly gaining lean mass
over a period of 9 years has brought me to a solid 160lbs.
Where does your motivation come from?

Seeing results is definitely the biggest motivator for me. After every muscle destroying set, every burning
rep, every awful bite of tuna, I know Im building a bigger, better and stronger me!
That keeps me hitting it hard and busting my ass day in and day out!
http://www.simplyshredded.com/ripped-to-shreds-fitness-model-bodybuilder-pham-talks-with-simplyshredded-com.html[10/24/2012 8:03:37 PM]
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Ripped To Shreds: Fitness Model & Bodybuilder Pham Woodbridge Talks With Simplyshredded.com | SimplyShredded.com
What workout routine has worked best for you?

I have a training split of five on and two off. Monday through Friday I am destroying these muscles.
Saturday and Sunday I am resting, recovering and rebuilding.
Sample Routine:
Monday: Chest/ Calves

Incline Barbell Press- 3 sets x 8-10 reps
Incline Dumbbell Press- 3 sets x 8-10 reps
Flat Dumbbell Press- 3 sets x 8-10 reps
Decline Wide Grip Hammer Strength Press- 3 sets x 8-10 reps
Cable Crossover- 7 sets x 10-12 (30 seconds rest in between sets)
Standing Calf Raises- 3 sets x 10-12 reps
Seated Calf Raises- 3 sets x 10-12 reps
Donkey Calf Raises- 3 sets x 15-20 reps
Tuesday: Back
Lat Pull Downs- 3 sets x 8-10 reps
Romanian Dead lifts- 3 sets x 8-10reps
T-Bar Rows- 3 sets x 8-10 reps
Cable Rows- 3 sets x 8-10 reps
One Arm Dumbbell Rows- 3 sets x 8-10 reps
Straight Arm Cable Pull Downs- 7 sets x 10-12 reps (30 second rest in between sets)
Wednesday: Quads/ Hams/ Abs

Barbell Squats- 3 sets x 8-10 reps
Hammer Strength Hack Squat- 3 sets x 8-10 reps
Walking Dumbbell Lunges- 3 sets x 10-12 reps
Leg Extensions- 3 sets x 12-15 reps
Seated Leg Curls- 3 sets x 10-12 reps
Lying Leg Curls- 3 set x 10-12 reps
Straight Leg Dead lifts- 3 sets x 10-12
Standing Single Leg Leg Curls- 3 sets x 10-12 reps
Windshield Wipers- 3 sets x 10 reps
Cable Crunches- 3 sets x 10- 12 reps
Cable Oblique Crunches- 3 sets x 12-15 reps
Swiss ball Crunches- 3 sets x 15-20 reps
Thursday: Shoulders/ Traps

Seated Dumbbell Press- 3 sets x 8-10 reps

Lateral Dumbbell Raises- 3 sets x 8-10 reps
Seated Hammer Strength Press- 3 sets x 8-10 reps
Front Straight Bar Raises- 3 sets x 8-10 reps
Seated Reverse Pec Deck Flyes- 3 sets x 8-10 reps
Standing Dumbbell Shrugs- 3 sets x 8-10 reps
Seated Hammer Strength Shrugs- 3set x 8-10 reps
Smith Machine Shrugs- 3 sets x 15-20 reps
Friday: Bis/ Tris

Straight Bar Curls- 3 sets x 8-10 reps
Alternating Dumbbell Curls- 3 sets x 8-10 reps
Alternating Dumbbell Hammer Curls- 3 sets x 8-10reps
Cable/Rope Hammer Curls- 3 sets x 12-15 reps
Close Grip Barbell Press- 3 sets x 8-10 reps
Ez Bar Cable Press Downs- 3 sets x 8-10 reps
Rope Extensions- 3 sets x 10-12 reps
One Arm Reverse Grip Cable Extensions- 3 sets x 12-15 reps
Shoulder Pressing 100lbs x 7 Reps @ 158lbs
If you have to pick only 3 exercises, what would they be

and why?
If I had to pick three different exercises they would be:
1. Incline Barbell Press: To work the chest/triceps, & really bring out the line in the center of the
chest
2. Pull Ups: To work the back and biceps and really get those muscles as thick as possible
3. Squats: To work the legs and that compound movement is also a great total body workout as well
What is your diet like?

My diet consists of a lot of lean meats, complex carbs and healthy fats. I eat every 2 1/2 to 3 hours
religiously to keep the metabolism working at high speeds.
Sample Diet:
6:00 am Whey Protein Shake with Glutamine
7:00 am- 6 egg whites, 1 cup oatmeal, 1 tsp peanut butter
10:00 am (Preworkout meal) 1 can tuna, 2 slices whole wheat bread, 1/4 avocado
12:00 am- Workout
1:00 pm Whey Protein Shake with Glutamine
2:00 pm (Post workout meal) 8 oz. chicken breast, 1 cup white rice, 1/4 avocado
5:00 pm- 8 oz. salmon, 1 cup brown rice, 1/4 avocado
8:00 pm- 8 oz. chicken breast, 1 cup brown rice, avocado
10:00 pm Casein Protein Shake with Glutamine
They say that the pre and post-workout meals are the
most vital meals for the day, what do yours consist of?
My pre workout meal consists of a protein, complex carbs and healthy fats (1 can tuna,
2 slices whole wheat bread, 1/4 avocado) and my post workout meal consists of a
protein, simple carbs and healthy fats (8 oz. chicken breast, 1 cup white rice, 1/4
avocado).
When trying to cut down do you prefer to use HIIT or just

normal cardio?
I do not do any cardio. I stay lean by eating a clean balanced diet.
What is your supplementation like?

I am currently taking the following supplements:
Multi-vitamin Upon waking.
L-Glutamine 5gms upon waking, 5gms post workout and 5gms before bed to speed recovery and
prevent muscles from being in a catabolic state.
L-Arginine 10gms 30 minutes pre workout for nitric oxide synthesis.
Jack3d 3 scoops 30 minutes pre workout for mental focus, power and pump.
Glucose mine 3 times daily for healthy joints.
ZMA 30 mins before bed to boost testosterone levels.
Whey Protein- 25gms upon waking and 50gms post workout for fast absorbed proteins.
Casein Protein- 50gms before bed for slow absorbing proteins.
Favorite Bodybuilder?
My all-time favorite bodybuilder/idol has to be Hidetada Yamagishi from Japan.
There are not many Asian people in the sport of bodybuilding and he is hanging with
the best of the best! Awesome size, symmetry and dedication!
Favorite quote?
Dont count the days, make the days count. Muhammad Ali
Bodyspace: http://bodyspace.bodybuilding.com/KeepItTite04/
Photo Credits: James Le Photography
4.7k
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48 Comments
Rick Markoulatos says:
October 16, 2010 at 2:08 am
Great dedication bro. Keep up the great work
N says:
Great Diet + Great Training Routine + Great Supplementation= GREAT PHYSIQUE!!
Mark says:
October 19, 2010 at 7:39 pm
Vu,
Great to see you looking so good. Wil Thomas sent me the link. Keep it up.
Mark
PAULLY says:
AWSOME physique and f**kin BADA$$ ink, definitely inspiring to me, keep up the great work!!!
Julian says:
Says he works out for an hour whats his break between sets?
Eric says:
Bro in my case since Im tryin to lose some BF you think I should do Cardio/lifting/dieting healthy or
should i stick to Lifting and Dieting.
PAULLY says:
November 4, 2010 at 10:28 pm
AWSOME physique bud, you look a lot bigger than your B/SPACE stats say. Diggin the ink work too,
im working on getting more, that koi is f**kin crazy. Definitely what i want to acheive, both physically
and artistically!!
Josh says:
Goal physique there. Awesome ink too
BDO says:
I have a question about your diet, is that what you eat daily or that is just an example.
Great look!
Jack says:
November 30, 2010 at 12:57 am
This is EXACTLY what I want to be like
Michael says:
March 8, 2011 at 4:09 am
Wow bro you are inspiring, the transformation you made is unreal! Keep it up and nice tats
Dang says:
March 14, 2011 at 7:52 am
You are my hero
June 1, 2011 at 2:46 am
Cameron says:
Inspiration, your awesome!
June 5, 2011 at 4:42 am
jinairok says:
Amazing
June 8, 2011 at 5:23 pm
Cameron says:
WOW thats a lot of sets.
How long must your weight sessions be? 1-5 to 2 hours?
Thanks
Duong says:
June 11, 2011 at 6:17 pm
He has a great physique! And only at 158 lbs too.
AO says:
June 16, 2011 at 8:14 am
Weight sessions shouldnt go any longer than 1 to 1.5 and thats including cardio.
NF says:
June 18, 2011 at 1:39 pm
What a beast. Some of the sickest tats ive seen, especially his koi fish on his back. FROTHHH
NA says:
June 29, 2011 at 6:37 am
how long did it take you to start seeing results?? nice inc and keep it upp
GhettoP says:
July 29, 2011 at 5:40 pm
Truly inspiring!
esc says:
August 2, 2011 at 6:40 am
This is TRUE motivation!!! Big props to Woodbridges physique. Great interview
August 20, 2011 at 7:30 am

Shreddery says:
Legs?
JR says:
August 31, 2011 at 1:54 pm
height?
Vanessa Tib says:
September 4, 2011 at 4:46 pm
I enjoyed reading your interview.. I especially liked the part where you mentioned how you stay lean by
eating a clean balanced diet! Im not a cardio person either and Im always getting asked how I have
managed to stay lean without it. People need to understand the importance of a clean diet and heavy
weight training! It does wonders to your body and you are a great example of that..
Good luck with your goals and thanks for sharing your workout and knowledge on here..
Simplyshredded.com rocks!!!
Michael says:
September 27, 2011 at 4:04 am
I would like to know what u did in the first place to get that lean, u wouldnt have started looking
shredded like that ?? U must have dieted or done cardio at some stage unless u have ridiculous
genetics.
brandon thompson says:
i am inspired by you i weigh 225 but i want to be shredded like you. i started yesterday.
tonzareps says:
I love how he has ZMA too boost test levels lol. We all know hes shooting half a gram of probably
(by the looks) prop a week. Also on Anavar and probably Clenbuterol as well.
Dont be fooled people, he looks like this because of drugs, which is ok and I support drug use for
muscle building but dont get a false hope of accomplishment, as the drugs were 50% of what youre
seeing.
onefastcobra says:
at tonzareps: I only take ZMA and your other average supps and I usually look like that when I cut,
maybe you just dont know what your doing?? yea that sounds better
jerd says:
tonzareps sounds mad
go hard says:
you look amazing really how i dream to look but to be honost,i dont think this is possible with out
steroids or your genetics is unbelieveble good. If you did it natural way BIG RESPECT ,if you used
steroids respect aswell but then just dont say that clean dieet can get you there. no hard feelings i
hope:)
Jack says:
Some fools commenting. He weighs 160, and of course hes in tip top shape all dried out for his
photoshoot It isnt hard to stay shredded like this, but it takes determination. In no way does he
seem drugged up. 9 years of hard training and strict diet. I assume those calling him out have a few
months lifting experience, if that. Realize that drawing such false conclusions with no knowledge is
pathetic.
Dan says:
Great inspiration, love the tattoos.. who was his artist?
Joey says:
December 13, 2011 at 11:23 pm
dude, your tattoos are sick, and your a fuckin beast!!!!!!
Andy says:
December 20, 2011 at 3:34 am
Respect, great work! I was just wondering, Im 5-10, weigh 155 pounds and Im waaay skinnier. How
tall are you?
January 3, 2012 at 5:52 pm
Jas says:
All the jumping to conclusions about drugs pisses me off. How the hell do you know? Look at his before
pictures, he was somewhat lean before hitting the iron. Meaning he probably has a fast metabolism
making staying lean easier for him than most. After 9 years of solid dedication to the gym and spot on
nutrition there is no telling what can be accomplished. Negative comments do nothing but show that
you are not dedicated and consistent enough to make it happen for yourself.
January 22, 2012 at 9:57 pm
Anonymous says:
No Cardio at all, wow
January 31, 2012 at 3:56 am
Jac says:
Age?
Solar Leucine says:
February 8, 2012 at 12:30 pm
well done pham, lol that shoulder press video. Was impressive.
Vie says:
March 17, 2012 at 7:11 pm
you look great..keep up the hard work.
Tee says:
March 18, 2012 at 2:36 pm
What kind of diet do you follow on your off days?
Rob says:
April 5, 2012 at 1:33 am
3 scoops of JACKED?! Wow, Im surprised you havent had a heart attack.
Lil C says:
April 19, 2012 at 10:11 pm
This dude is inspiration to me. Physique, is about where I want to get. Hopefully hard work pays off.
Alessandra says:
April 20, 2012 at 7:52 pm
WOW! tHANK YOU FOR AN AMAZING SITE
Paul says:
May 26, 2012 at 2:29 am
His physique and story has truly inspired me. Starting on Monday I will try his workout routine and will
work my ass of in order to get in the best shape of my life. Cheers mate.
May 31, 2012 at 12:42 pm
Bill says:
Do u do the same workouts each week or do u switch it up
June 13, 2012 at 1:26 am
lol says:
Where i come from you have to be fucking rich !! to live this way
As a student how can i afford that food and supplementation + Gym Membership ?
I believe many of us have the motivation and could look like him but just cantits not because where
lazy or something like that,we just do not have the money for this !!
Ive Been working my ass of for a long time doing pull ups,push ups,etc..you know mainly all the things
you can do at home or outside improvising,trying to watch what i eat and when i eat(nothing special i
eat high protein food like chicken when i could afford it)I never used any supplementation of any sort..
People mostly dont even believe me when i say i dont use any supplementation.
Its hard !!!! catching up with all of those who use supplementation believe me i know! That is why
many of us dont even want to go to the Gym when we dont have any supplementation !!
I wish i had the money for protein shakes,etc..but you know what ? I WILL NEVER LET THAT BRING
ME DOWN !!
Anonymous says:
August 1, 2012 at 11:33 pm
why is the front of his body so much more ripped than the back? Im confused.
PNI Supps says:

Excellent read, thanks
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August 15, 2012 at 7:17 am
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Ripped To Shreds: Fitness Model & Bodybuilder Pham Woodbridge Talks With Simplyshredded.com | SimplyShredded.

Ripped To Shreds: Fitness Model & Bodybuilder Pham

Where does your motivation come from?

http://www.simplyshredded.com/ripped-to-shreds-fitness-model-bodybuilder-pham-talks-with-simplyshredded-com.html[10/24/2012 8:03:37 PM]

What workout routine has worked best for you?

Monday: Chest/ Calves

Wednesday: Quads/ Hams/ Abs

Thursday: Shoulders/ Traps

Seated Dumbbell Press- 3 sets x 8-10 reps

Friday: Bis/ Tris

Shoulder Pressing 100lbs x 7 Reps @ 158lbs

http://www.simplyshredded.com/ripped-to-shreds-fitness-model-bodybuilder-pham-talks-with-simplyshredded-com.html[10/24/2012 8:03:37 PM]

If you have to pick only 3 exercises, what would they be

What is your diet like?

http://www.simplyshredded.com/ripped-to-shreds-fitness-model-bodybuilder-pham-talks-with-simplyshredded-com.html[10/24/2012 8:03:37 PM]

When trying to cut down do you prefer to use HIIT or just

http://www.simplyshredded.com/ripped-to-shreds-fitness-model-bodybuilder-pham-talks-with-simplyshredded-com.html[10/24/2012 8:03:37 PM]

What is your supplementation like?

http://www.simplyshredded.com/ripped-to-shreds-fitness-model-bodybuilder-pham-talks-with-simplyshredded-com.html[10/24/2012 8:03:37 PM]

October 16, 2010 at 2:08 am

Great dedication bro. Keep up the great work

October 19, 2010 at 2:16 am

Great Diet + Great Training Routine + Great Supplementation= GREAT PHYSIQUE!!

October 19, 2010 at 7:39 pm

October 20, 2010 at 3:42 am

October 21, 2010 at 4:33 pm

October 25, 2010 at 2:29 pm

November 4, 2010 at 10:28 pm

November 5, 2010 at 6:42 pm

Goal physique there. Awesome ink too

November 23, 2010 at 4:04 pm

November 30, 2010 at 12:57 am

This is EXACTLY what I want to be like

March 8, 2011 at 4:09 am

March 14, 2011 at 7:52 am

You are my hero

June 1, 2011 at 2:46 am

June 5, 2011 at 4:42 am

June 8, 2011 at 5:23 pm

June 11, 2011 at 6:17 pm

He has a great physique! And only at 158 lbs too.

June 16, 2011 at 8:14 am

June 18, 2011 at 1:39 pm

June 29, 2011 at 6:37 am

July 29, 2011 at 5:40 pm

August 2, 2011 at 6:40 am

This is TRUE motivation!!! Big props to Woodbridges physique. Great interview

August 20, 2011 at 7:30 am

August 31, 2011 at 1:54 pm

Vanessa Tib says:

September 4, 2011 at 4:46 pm

September 27, 2011 at 4:04 am

brandon thompson says:

September 27, 2011 at 6:11 pm

September 27, 2011 at 8:48 pm

October 3, 2011 at 5:41 pm

October 8, 2011 at 3:54 am

tonzareps sounds mad

October 18, 2011 at 2:06 pm

November 22, 2011 at 1:55 pm

November 28, 2011 at 2:10 pm

Great inspiration, love the tattoos.. who was his artist?

December 13, 2011 at 11:23 pm