TEAM FLEX
Transform your
physique with
Part 2 of
the six-week
Flex-Built
Challenge
-
You made it through the first three weeks and you’re ready for more. Well, look no
■
further, because here is Part 2 of the Flex-Built Challenge, the ultimate physique transforma
tion plan featuring the workouts, diet, and supplementation protocol of two-time Olympia 212
Showdown Champion, Flex Lewis.
Thighs and Hamstrings
SETS
REPS
High Hammer Strength Row (warmup)
4
15–20
High Hammer Strength Row
3
8–12
WEEK 1
FLEX-BUILT CHALLENGE
PRESENTED BY
GASPARI NUTRITION
BY
15–20
Dumbbell Row
3
8–12
Y3T
4
8–12
Dumbbell Pullover
3
8–12
3
8–12
Rack Pull
3
8–12
3
15–20
Standing Barbell Curl (warmup)
4
15–20
Dumbbell Bulgarian Split Squat
3
8–12
Alternate Dumbbell Curl
4
8–12
Lying Leg Curl
3
8–12
EZ-curl Bar Preacher Curl (narrow grip)
4
8–12
EXERCISE
Back and Biceps
SETS
REPS
EXERCISE
Leg Extension (warmup)
4
15–20
Dumbbell Lunge
4
8–12
2–3
Leg Press
Hack Squat
Leg Press (warmup)
Shoulders and Calves
Chest and Triceps
Dumbbell Press (warmup)
4
15–20
Supine Hammer Strength Press (warmup)
4
15–20
Dumbbell Press
3
8–12
Supine Hammer Strength Press
3
8–12
Standing Lateral Raise
3
8–12
Seated Incline Machine Press
3
8–12
Lying Incline Rear-lateral Raise
4
8–12
Cable Flye
4
8–12
Cable Rear Lateral Raise
3
8–12
Rope Extension (warmup)
4
15–20
Seated Calf Raise (warmup)
4
15–20
Rope Extension
3
8–12
Seated Calf Raise
4
8–14
Overhead Dumbbell Extension
3
8–12
Single-leg Calf Press
4
8–14
Reverse-grip One-arm Extension
3
8–12
Thighs and Hamstrings
EXERCISE
Back and Biceps
SETS
REPS
EXERCISE
SETS
REPS
Squat (warmup)
4
15–20
4
15–20
Squat
3
14–18
Seated Pulley Row
(warmup)
Hack Squat
3
14–18
Seated Pulley Row
4
12–18
Dumbbell Lunge
3
14–18
Hammer Strength Row
3
12–18
Deadlift
3
12–18
Stiff-leg Deadlift
(warmup)
4
15–20
Dumbbell Pullover
3
12–18
Stiff-leg Deadlift
4
15–20
EZ-bar Curl (warmup)
3
15–20
Single-leg Curl
4
8–12
EZ-bar Curl
4
15–20
EZ-bar Spider Curl
4
12–18
Concentration Curl
2
12–18
Chest and Triceps
WEEK 2
Y3T
4
15–20
Barbell Incline Press
3
14–18
Incline Dumbbell Flye
3
14–18
Incline Smith Machine
Press
3
14–18
Underhand Cable
Pushdown
(warmup)
4
Underhand Cable
Pushdown
4
Rope Extension
3
14–18
Weighted Dip
2
14–18
Shoulders and Calves
15–20
14–18
Standing Power Press
(warmup)
4
14–18
4
14–18
Standing Dumbbell Front Raise
2
14–18
Machine Rear Delt
4
14–18
Rotary Calf Press (warmup)
4
15–20
Rotary Calf Press
3
16–20
Single-leg Rotary
Calf Press
4
16–20
15–20
Back and Biceps
3
20–25
EXERCISE
Squat (wide stance)
superset with
Dumbbell Lunge
3
3
40–50
20–25 per leg
Lying Leg Curl (warmup)
4
15–20
Lying Leg Curl
superset with Reverse
Hack Squat
3
20–25 per drop
Hack Squat
superset with
Leg Extension
MEAL 2
250g chicken
200g rice
PRE-WORKOUT
2 servings Glycofuse
1 serving Anavite
SETS
Barbell Row (warmup)
REPS
4
15–20
2 (dropsets)
20–30 per drop
Lat Pulldown (narrow-grip)
superset with Lat Pulldown
(wide-grip)
2
18–25
Rack Pull
2
20–25
Hammer Strength Machine
Pulldown
2
20–25
Barbell Row
3 (dropsets)
15–20 per drop
EZ-bar Curl
3 (dropsets)
20–25 per drop
Flat Dumbbell Press
(warmup)
4
15–20
Seated Dumbbell Curl
3 (dropsets)
20–25 per drop
MEAL 3
250g chicken
200g rice
Flat Dumbbell Press
superset with
Flat Dumbbell Flye
3
15–20
Shoulders and Calves
MEAL 4
250g chicken
200g rice
Incline Dumbbell Flye
3 (dropsets)
15–20 per drop
Smith Machine Press
3 (dropsets)
15–20 per drop
POST-WORKOUT
2 servings Glycofuse
2 servings IsoFusion
1 serving Aminolast
Standing Leg Curl
SETS
Y3T
3
Hack Squat (warmup)
MEAL 1
1 cup oatmeal
10 egg whites
EXERCISE
15–20
Standing Power Press
WEEK 3
Thighs and Hamstrings
4
Upright Row
REPS
FLEX LEWIS
MEAL PLAN &
SUPPLEMENTATION
PROTOCOL
INTRA-WORKOUT
1 serving SizeOn
Barbell Incline Press
(warmup)
Chest and Triceps
Seated Barbell Press (warmup)
MEAL 5
250g chicken
200g rice
Rope Extension
(warmup)
3
15–20
Rope Extension
3
20–25 per drop
MEAL 6
250g chicken
200g rice
Lying EZ-bar
Extension
superset with EZ-bar
Close-grip Press
(with the same weight)
3
20–25
As many reps
as possible
PRESENTED BY
GASPARI NUTRITION
EZ-bar Curl (warmup)
Seated Barbell Press
superset with
Wide-grip Upright Row
3
20–25
Seated Dumbbell Press
superset with Standing
Straight-arm Plate Raise
3
18–25
3 (dropsets)
18–25 per drop
Reverse Pec Deck
Seated Calf Raise (warmup)
4
15–20
Seated Calf Raise
2 (dropsets)
20–30 per drop
Rotary Calf Press
2 (dropsets)
20–30 per drop
FLEX-BUILT CHALLENGE