Jean Claude Van Damme Workout Plan

4 Weeks / 4 Days per Week / Expert

1 ratings

Workout Summary

Few men have graced the movie screen with near perfection. Jean Claude Van Damme is one of the few. Not only does Van Damme possess a great physique, but he compliments it with flexibility and functional fitness. Now you can take a page from his book and embark on the Jean Claude Van Damme workou... more

Few men have graced the movie screen with near perfection. Jean Claude Van Damme is one of the few. Not only does Van Damme possess a great physique, but he compliments it with flexibility and functional fitness. Now you can take a page from his book and embark on the Jean Claude Van Damme workout to create your best body ever.

Van Damme Training

The Jean Claude Van Damme training routine is built around the more traditional bodybuilding setup. You will be doing a workout four days per week. There is a considerable volume of work in each Van Damme workout. Your goal should be to perform each exercise with strict form and steadily increase the weights you use as you progress.

The workouts alternate between upper body and lower body work, allowing for two days of work followed by a day or two of rest. These days between may be utilized for cardio work, if desired, but is not necessary to gain results from the program.

Jean Claude Van Damme Bodybuilding

One of the many advantages of Jean Claude Van Damme training is the all-out attack on each muscle group. Legs, chest, back, shoulders, and arms are all trained from various angles and with moves for both mass and definition.

While the upper body muscles get one training session per week, the legs get two. The Jean Claude Van Damme workout program is religious about leg training for all the right reasons. The leg muscles, including the gluteal muscles, are of the utmost importance in developing not only lower body strength, but also upper body strength and mass. The release of hormones from intense leg work has an anabolic effect on the entire body that cannot be replicated any other way.

Core Is Everywhere

The Jean Claude Van Damme workout routine is stuffed with core work. Every workout will blast your midsection. Being the stabilizing and assisting part of the body it is, you should put maximum effort into the core portion of each workout.

Eat Big to Lift Big

Adequate and proper eating is going to be essential to gain muscle mass. Make sure to follow a very sound nutrition plan when taking on the Van Damme workout routine. Take in high quality protein at specific intervals to maximize utilization and feed the muscles.

Anyone who takes on the Jean Claude Van Damme workout is sure to get fantastic results. The design of the plan is to set you up for long-term gains and steadily increase your overall physique. Keep sight of what you desire and put in the time and work to make it happen. Few men can be as impressive as Van Damme, but following this program can certainly put you a step in the right direction.

Jean Claude Van Damme Workout Plan

4 Weeks / 4 Days per Week / Expert

1 ratings
Jean Claude Van Damme Workout Plan

Jean Claude Van Damme Workout Plan

4 Weeks / 4 Days per Week / Expert

1 ratings

Workout Summary

Few men have graced the movie screen with near perfection. Jean Claude Van Damme is one of the few. Not only does Van Damme possess a great physique, but he compliments it with flexibility and functional fitness. Now you can take a page from his book and embark on the Jean Claude Van Damme workou... more

Few men have graced the movie screen with near perfection. Jean Claude Van Damme is one of the few. Not only does Van Damme possess a great physique, but he compliments it with flexibility and functional fitness. Now you can take a page from his book and embark on the Jean Claude Van Damme workout to create your best body ever.

Van Damme Training

The Jean Claude Van Damme training routine is built around the more traditional bodybuilding setup. You will be doing a workout four days per week. There is a considerable volume of work in each Van Damme workout. Your goal should be to perform each exercise with strict form and steadily increase the weights you use as you progress.

The workouts alternate between upper body and lower body work, allowing for two days of work followed by a day or two of rest. These days between may be utilized for cardio work, if desired, but is not necessary to gain results from the program.

Jean Claude Van Damme Bodybuilding

One of the many advantages of Jean Claude Van Damme training is the all-out attack on each muscle group. Legs, chest, back, shoulders, and arms are all trained from various angles and with moves for both mass and definition.

While the upper body muscles get one training session per week, the legs get two. The Jean Claude Van Damme workout program is religious about leg training for all the right reasons. The leg muscles, including the gluteal muscles, are of the utmost importance in developing not only lower body strength, but also upper body strength and mass. The release of hormones from intense leg work has an anabolic effect on the entire body that cannot be replicated any other way.

Core Is Everywhere

The Jean Claude Van Damme workout routine is stuffed with core work. Every workout will blast your midsection. Being the stabilizing and assisting part of the body it is, you should put maximum effort into the core portion of each workout.

Eat Big to Lift Big

Adequate and proper eating is going to be essential to gain muscle mass. Make sure to follow a very sound nutrition plan when taking on the Van Damme workout routine. Take in high quality protein at specific intervals to maximize utilization and feed the muscles.

Anyone who takes on the Jean Claude Van Damme workout is sure to get fantastic results. The design of the plan is to set you up for long-term gains and steadily increase your overall physique. Keep sight of what you desire and put in the time and work to make it happen. Few men can be as impressive as Van Damme, but following this program can certainly put you a step in the right direction.

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Roman Chair
  • Barbell
  • Incline Bench
  • Dumbbells
  • Flat Bench
  • Ab Crunch Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Chest / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Chest / Beginner
3 sets, 10,8,6 reps, 01:00 rest
3 -- --:--:-- 10,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 15,10,8 reps, 01:00 rest
3 -- --:--:-- 15,10,8 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 15,12,8,6 reps, 01:00 rest
4 -- --:--:-- 15,12,8,6 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Obliques / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jean Claude Van Damme is known for his role in action movies. He specializes in films where he can showcase his martial arts skills and his physically fit body. If you have looked over this workout at all yet, you will realize that he has worked for the body he has - this workout is the real deal. There are two upper body days and two leg days.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 20,10,8,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20,10,8,6 reps, 01:00 rest
4 -- --:--:-- 20,10,8,6 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 15,10,8,8 reps, 01:00 rest
4 -- --:--:-- 15,10,8,8 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you want a body like Jean Claude Van Damme it is important that you go just as hard on the leg days. Even if you might not want strong/muscular looking legs it is still key that you work them out. The reason for this is because when you perform squats you are working on your core strength as well. Also when you lift legs your body increases testosterone production, allowing your upper body muscles to grow bigger and faster. Your legs contain the largest muscles in your body and to neglect them would be a huge mistake (a mistake countless others make).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 15,10,8,8,6 reps, 01:00 rest
5 -- --:--:-- 15,10,8,8,6 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
4 sets, 15,10,8,6 reps, 01:00 rest
4 -- --:--:-- 15,10,8,6 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
4 sets, 25,25,25,100 reps, 01:00 rest
4 -- --:--:-- 25,25,25,100 -- 01:00
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Jean Claude Van Damme workout is designed to blast every muscle group with roughly 3 different exercises. This means that your muscles are going to be exhausted at the end of the workout. You need to be fueling your body with proper nutrients which include large amounts of protein, simple carbs around your workout (complex carbs throughout the rest of the day), and a balanced diet that is low in fat.

Your body gets stronger after a workout when it is in recovery mode, not when your tearing down your muscles in the gym. Don't spend hours in the gym and then not reap the full benefit by not taking care of your body after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 20,10,8,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20,10,8,6 reps, 01:00 rest
4 -- --:--:-- 20,10,8,6 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 15,10,8,8 reps, 01:00 rest
4 -- --:--:-- 15,10,8,8 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All the repetitions are going to stay the same so in order to continue to push yourself you should be trying to go up in weight each workout.

It is also very important that you develop the proper form for each exercise. Having the proper form will give you the foundation you need to put on some serious muscle mass down the road. Results take time, so stay committed and continue to work. Set a long term goal and go for it.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Chest / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Chest / Beginner
3 sets, 10,8,6 reps, 01:00 rest
3 -- --:--:-- 10,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 15,10,8 reps, 01:00 rest
3 -- --:--:-- 15,10,8 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 15,12,8,6 reps, 01:00 rest
4 -- --:--:-- 15,12,8,6 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Obliques / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jean Claude Van Damme is known for his role in action movies. He specializes in films where he can showcase his martial arts skills and his physically fit body. If you have looked over this workout at all yet, you will realize that he has worked for the body he has - this workout is the real deal. There are two upper body days and two leg days.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 20,10,8,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20,10,8,6 reps, 01:00 rest
4 -- --:--:-- 20,10,8,6 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 15,10,8,8 reps, 01:00 rest
4 -- --:--:-- 15,10,8,8 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you want a body like Jean Claude Van Damme it is important that you go just as hard on the leg days. Even if you might not want strong/muscular looking legs it is still key that you work them out. The reason for this is because when you perform squats you are working on your core strength as well. Also when you lift legs your body increases testosterone production, allowing your upper body muscles to grow bigger and faster. Your legs contain the largest muscles in your body and to neglect them would be a huge mistake (a mistake countless others make).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 15,10,8,8,6 reps, 01:00 rest
5 -- --:--:-- 15,10,8,8,6 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
4 sets, 15,10,8,6 reps, 01:00 rest
4 -- --:--:-- 15,10,8,6 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
4 sets, 25,25,25,100 reps, 01:00 rest
4 -- --:--:-- 25,25,25,100 -- 01:00
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Jean Claude Van Damme workout is designed to blast every muscle group with roughly 3 different exercises. This means that your muscles are going to be exhausted at the end of the workout. You need to be fueling your body with proper nutrients which include large amounts of protein, simple carbs around your workout (complex carbs throughout the rest of the day), and a balanced diet that is low in fat.

Your body gets stronger after a workout when it is in recovery mode, not when your tearing down your muscles in the gym. Don't spend hours in the gym and then not reap the full benefit by not taking care of your body after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 20,10,8,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20,10,8,6 reps, 01:00 rest
4 -- --:--:-- 20,10,8,6 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 15,10,8,8 reps, 01:00 rest
4 -- --:--:-- 15,10,8,8 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
Default
Abs / Beginner
4 sets, 25 reps, 01:00 rest
4 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All the repetitions are going to stay the same so in order to continue to push yourself you should be trying to go up in weight each workout.

It is also very important that you develop the proper form for each exercise. Having the proper form will give you the foundation you need to put on some serious muscle mass down the road. Results take time, so stay committed and continue to work. Set a long term goal and go for it.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Chest / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Chest / Beginner
3 sets, 10,8,6 reps, 01:00 rest
3 -- --:--:-- 10,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 15,10,8 reps, 01:00 rest
3 -- --:--:-- 15,10,8 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 15,12,8,6 reps, 01:00 rest
4 -- --:--:-- 15,12,8,6 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Obliques / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jean Claude Van Damme is known for his role in action movies. He specializes in films where he can showcase his martial arts skills and his physically fit body. If you have looked over this workout at all yet, you will realize that he has worked for the body he has - this workout is the real deal. There are two upper body days and two leg days.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 20,10,8,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20,10,8,6 reps, 01:00 rest
4 -- --:--:-- 20,10,8,6 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 15,10,8,8 reps, 01:00 rest
4 -- --:--:-- 15,10,8,8 -- 01:00
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you want a body like Jean Claude Van Damme it is important that you go just as hard on the leg days. Even if you might not want strong/muscular looking legs it is still key that you work them out. The reason for this is because when you perform squats you are working on your core strength as well. Also when you lift legs your body increases testosterone production, allowing your upper body muscles to grow bigger and faster. Your legs contain the largest muscles in your body and to neglect them would be a huge mistake (a mistake countless others make).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 15,10,8,8,6 reps, 01:00 rest
5 -- --:--:-- 15,10,8,8,6 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
4 sets, 15,10,8,6 reps, 01:00 rest
4 -- --:--:-- 15,10,8,6 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
4 sets, 25,25,25,100 reps, 01:00 rest
4 -- --:--:-- 25,25,25,100 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Jean Claude Van Damme workout is designed to blast every muscle group with roughly 3 different exercises. This means that your muscles are going to be exhausted at the end of the workout. You need to be fueling your body with proper nutrients which include large amounts of protein, simple carbs around your workout (complex carbs throughout the rest of the day), and a balanced diet that is low in fat.

Your body gets stronger after a workout when it is in recovery mode, not when your tearing down your muscles in the gym. Don't spend hours in the gym and then not reap the full benefit by not taking care of your body after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 20,10,8,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20,10,8,6 reps, 01:00 rest
4 -- --:--:-- 20,10,8,6 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 15,10,8,8 reps, 01:00 rest
4 -- --:--:-- 15,10,8,8 -- 01:00
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All the repetitions are going to stay the same so in order to continue to push yourself you should be trying to go up in weight each workout.

It is also very important that you develop the proper form for each exercise. Having the proper form will give you the foundation you need to put on some serious muscle mass down the road. Results take time, so stay committed and continue to work. Set a long term goal and go for it.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Chest / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Chest / Beginner
3 sets, 10,8,6 reps, 01:00 rest
3 -- --:--:-- 10,8,6 -- 01:00
Default
Chest / Intermediate
3 sets, 15,10,8 reps, 01:00 rest
3 -- --:--:-- 15,10,8 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 15,12,8,6 reps, 01:00 rest
4 -- --:--:-- 15,12,8,6 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Obliques / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jean Claude Van Damme is known for his role in action movies. He specializes in films where he can showcase his martial arts skills and his physically fit body. If you have looked over this workout at all yet, you will realize that he has worked for the body he has - this workout is the real deal. There are two upper body days and two leg days.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 20,10,8,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20,10,8,6 reps, 01:00 rest
4 -- --:--:-- 20,10,8,6 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 15,10,8,8 reps, 01:00 rest
4 -- --:--:-- 15,10,8,8 -- 01:00
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you want a body like Jean Claude Van Damme it is important that you go just as hard on the leg days. Even if you might not want strong/muscular looking legs it is still key that you work them out. The reason for this is because when you perform squats you are working on your core strength as well. Also when you lift legs your body increases testosterone production, allowing your upper body muscles to grow bigger and faster. Your legs contain the largest muscles in your body and to neglect them would be a huge mistake (a mistake countless others make).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 15,10,8,8,6 reps, 01:00 rest
5 -- --:--:-- 15,10,8,8,6 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
5 sets, 15,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 15,10,8,6,4 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
4 sets, 15,10,8,6 reps, 01:00 rest
4 -- --:--:-- 15,10,8,6 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
4 sets, 25,25,25,100 reps, 01:00 rest
4 -- --:--:-- 25,25,25,100 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Jean Claude Van Damme workout is designed to blast every muscle group with roughly 3 different exercises. This means that your muscles are going to be exhausted at the end of the workout. You need to be fueling your body with proper nutrients which include large amounts of protein, simple carbs around your workout (complex carbs throughout the rest of the day), and a balanced diet that is low in fat.

Your body gets stronger after a workout when it is in recovery mode, not when your tearing down your muscles in the gym. Don't spend hours in the gym and then not reap the full benefit by not taking care of your body after the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,10,8,6,4 reps, 01:00 rest
5 -- --:--:-- 20,10,8,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20,10,8,6 reps, 01:00 rest
4 -- --:--:-- 20,10,8,6 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 15,10,8,8 reps, 01:00 rest
4 -- --:--:-- 15,10,8,8 -- 01:00
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
Default
Obliques / Beginner
1 sets, 100 reps, 01:00 rest
1 -- --:--:-- 100 -- 01:00
Default
Abs / Beginner
4 sets, 40 reps, 01:00 rest
4 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All the repetitions are going to stay the same so in order to continue to push yourself you should be trying to go up in weight each workout.

It is also very important that you develop the proper form for each exercise. Having the proper form will give you the foundation you need to put on some serious muscle mass down the road. Results take time, so stay committed and continue to work. Set a long term goal and go for it.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Chest primary Biceps primary Abs primary Hamstrings primary Shoulders primary Obliques primary Calves primary Quads primary Triceps primary Middle back primary Forearms primary Lats primary Traps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Roman Chair
  • Barbell
  • Incline Bench
  • Dumbbells
  • Flat Bench
  • Ab Crunch Machine
Show All

130 people started this plan

1 Review

  • Arnie_89
    over 2 years ago
    #

    This is probably the best lean-mass building workout I've ever come across. Add 2 days of cardio to thisand the resulting regime will shred you like no other workout

Jean Claude Van Damme Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Roman Chair
  • Barbell
  • Incline Bench
  • Dumbbells
  • Flat Bench
  • Ab Crunch Machine
Show All

130 people started this plan