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Jean Claude Van Damme Workout Plan
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Jean Claude Van Damme Workout Plan

4 Weeks / 4 Days per Week / Expert
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Jean Claude Van Damme Chest & Back Workout

Exercise Sets/Distance Reps/Time Rest (min)
5 15,10,8,6,4 01:00
5 15,10,8,6,4 01:00
3 10,8,6 01:00
3 15,10,8 01:00
3 15 01:00
Chin-Up   Video icon
4 10 01:00
4 10 01:00
4 15,12,8,6 01:00
3 12 01:00
Crunch   Video icon
3 40 01:00
3 40 01:00
3 40 01:00

Notes:

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.

Jean Claude Van Damme Legs Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
5 20,10,8,6,4 01:00
4 10,8,8,6 01:00
3 10 01:00
4 20,10,8,6 01:00
4 10 01:00
3 10 01:00
4 10 01:00
4 15,10,8,8 01:00
4 25 01:00
1 100 01:00
4 25 01:00

Notes:

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).

Jean Claude Van Damme Shoulders & Arms Workout

Exercise Sets/Distance Reps/Time Rest (min)
5 15,10,8,8,6 01:00
4 8 01:00
4 8 01:00
3 10 01:00
5 15,10,8,6,4 01:00
4 8 01:00
3 8 01:00
4 15,10,8,6 01:00
3 8 01:00
3 10 01:00
4 10 01:00
3 10 01:00
Crunch   Video icon
4 25,25,25,100 01:00
3 25 01:00
1 100 01:00

Notes:

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.

Jean Claude Van Damme Lower Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
5 20,10,8,6,4 01:00
4 10,8,8,6 01:00
3 10 01:00
4 20,10,8,6 01:00
4 10 01:00
3 10 01:00
3 10 01:00
4 15,10,8,8 01:00
4 25 01:00
1 100 01:00
4 25 01:00

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Triceps blue Biceps blue Forearms blue Lats blue Abs blue Middleback blue Chest blue Lowerback blue Traps blue Abs orange Chest orange Middleback orange Obliques orange Lats orange
Arnie_89
over 1 year 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

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1 Review
  • Arnie_89
    over 1 year 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

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