Train with a Pro

Workout plan for advanced athletes

Thom EvansIFBB Bodybuilder, Hypertrophy Coach and Nutritionist

Ever wonder how a professional bodybuilder really trains? Forget those ghost-written magazine programs and YouTube clickbait titles and learn first-hand what it takes to be a top level physique athlete with IFBB bodybuilder Thom Evans. This is how freaks are born.

Workout overview

1
Brutal Back and Biceps
8 exercises | 75 minutes
- Reverse Flies
  3 sets | 15 reps
- Rowing
  6 sets | 10 reps
- T-Bar Row
  4 sets | 12 reps
- Pulldown
  4 sets | 15 reps
- Pullover
  4 sets | 20 reps
- Scott Curls
  3 sets | 10 reps
- Biceps Curls incline
  3 sets | 15 reps
- Curls
  3 sets | 20 reps
2
Champion's Chest and Triceps
7 exercises | 65 minutes
- Butterfly-Machine
  4 sets | 15 reps
- Dumbbell Press
  4 sets | 12 reps
- bench press with dumbbells
  4 sets | 12 reps
- Chest Press Machine
  4 sets | 20 reps
- Triceps Extension
  3 sets | 15 reps
- Triceps Extension
  3 sets | 12 reps
- Triceps Extension
  3 sets | 20 reps
3
Nobody is Walking Home Leg Day
7 exercises | 65 minutes
- Seated Leg Curl Machine
  4 sets | 12 reps
- Hack Squat
  4 sets | 10 reps
- Bulgarian Split Squats
  6 sets | 12 reps
- Legcurls
  4 sets | 20 reps
- Legextension
  4 sets | 25 reps
- Calves
  3 sets | 12 reps
- Calves
  3 sets | 20 reps
4
Welcome to the Gun Show
7 exercises | 50 minutes
- Triceps Extension
  3 sets | 20 reps
- Seated Dips Machine
  3 sets | 12 reps
- Bench Press
  3 sets | 10 reps
- Triceps Extension
  3 sets | 15 reps
- Bicep Curls with EZ-Bar
  3 sets | 20 reps
- Machine Biceps Curls
  3 sets | 12 reps
- Hammer Curls
  3 sets | 15 reps
5
Disgusting Delts and Hanging Hamstrings
7 exercises | 70 minutes
- Legcurls
  4 sets | 15 reps
- Romanian Deadlifts
  4 sets | 12 reps
- Seated Leg Curl Machine
  4 sets | 20 reps
- Lateral Raises
  3 sets | 20 reps
- Lean Away Lateral Raises
  6 sets | 12 reps
- Lateral Raises on Cable Station
  6 sets | 15 reps
- Reverse Flies
  4 sets | 20 reps