BY TEAM FLEX

GASPARI NUTRITION
PRESENTED BY
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

WEEK 1
Back and Biceps
EXERCISE SETS REPS EXERCISE SETS REPS
Leg Extension (warmup) 4 15–20 High Hammer Strength Row (warmup) 4 15–20
Dumbbell Lunge 4 8–12 High Hammer Strength Row 3 8–12
Leg Press (warmup) 2–3 15–20 Dumbbell Row 3 8–12 Y3T
Leg Press 4 8–12 Dumbbell Pullover 3 8–12
Hack Squat 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

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
Transform your
Lying Incline Rear-lateral Raise 4 8–12
physique with Cable Flye 4 8–12
Part 2 of Cable Rear Lateral Raise 3 8–12 Rope Extension (warmup) 4 15–20
the six-week Seated Calf Raise (warmup) 4 15–20 Rope Extension 3 8–12
Flex-Built
Seated Calf Raise 4 8–14 Overhead Dumbbell Extension 3 8–12
Challenge
Single-leg Calf Press 4 8–14 Reverse-grip One-arm Extension 3 8–12
 Thighs and Hamstrings Back and Biceps
EXERCISE SETS REPS EXERCISE SETS REPS
Squat (warmup) 4 15–20 Seated Pulley Row 4 15–20
(warmup)
Squat 3 14–18
Seated Pulley Row 4 12–18
Hack Squat 3 14–18
Hammer Strength Row 3 12–18
Dumbbell Lunge 3 14–18
Deadlift 3 12–18
Stiff-leg Deadlift 4 15–20
(warmup) 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
Chest and Triceps
Concentration Curl 2 12–18
Barbell Incline Press 4 15–20
(warmup) Shoulders and Calves
Barbell Incline Press 3 14–18 Standing Power Press 4 15–20
(warmup)
Incline Dumbbell Flye 3 14–18
Standing Power Press 4 14–18
Incline Smith Machine 3 14–18
Press Upright Row 4 14–18
Underhand Cable 4 15–20 Standing Dumbbell Front Raise 2 14–18
Y3T Pushdown
(warmup) Machine Rear Delt 4 14–18
WEEK 2

Underhand Cable 4 14–18 Rotary Calf Press (warmup) 4 15–20

Pushdown Rotary Calf Press 3 16–20
Rope Extension 3 14–18 Single-leg Rotary 4 16–20
Weighted Dip 2 14–18 Calf Press

FLEX LEWIS
WEEK 3
Y3T
Thighs and Hamstrings
MEAL PLAN &
SUPPLEMENTATION EXERCISE SETS REPS
PROTOCOL Hack Squat (warmup) 3 15–20 Back and Biceps
MEAL 1 Hack Squat 3 20–25 EXERCISE SETS REPS
1 cup oatmeal superset with
10 egg whites Leg Extension Barbell Row (warmup) 4 15–20
MEAL 2 Squat (wide stance) 3 40–50 Barbell Row 2 (dropsets) 20–30 per drop
250g chicken superset with 3 20–25 per leg
200g rice Lat Pulldown (narrow-grip) 2 18–25
Dumbbell Lunge
superset with Lat Pulldown
PRE-WORKOUT Lying Leg Curl (warmup) 4 15–20 (wide-grip)
2 servings Glycofuse
Lying Leg Curl 3 20–25 per drop Rack Pull 2 20–25
1 serving Anavite
superset with Reverse
Hammer Strength Machine 2 20–25
INTRA-WORKOUT Hack Squat
Pulldown
1 serving SizeOn
Standing Leg Curl 3 (dropsets) 15–20 per drop
EZ-bar Curl (warmup)
POST-WORKOUT
Chest and Triceps EZ-bar Curl 3 (dropsets) 20–25 per drop
2 servings Glycofuse
2 servings IsoFusion Flat Dumbbell Press 4 15–20
1 serving Aminolast Seated Dumbbell Curl 3 (dropsets) 20–25 per drop
(warmup)
MEAL 3 Flat Dumbbell Press 3 15–20 Shoulders and Calves
250g chicken superset with Seated Barbell Press (warmup)
200g rice Flat Dumbbell Flye
Seated Barbell Press 3 20–25
MEAL 4 Incline Dumbbell Flye 3 (dropsets) 15–20 per drop superset with
250g chicken Wide-grip Upright Row
200g rice Smith Machine Press 3 (dropsets) 15–20 per drop
Rope Extension 3 15–20 Seated Dumbbell Press 3 18–25
MEAL 5 superset with Standing
(warmup)
250g chicken Straight-arm Plate Raise
200g rice Rope Extension 3 20–25 per drop
Reverse Pec Deck 3 (dropsets) 18–25 per drop
MEAL 6 Lying EZ-bar 3 20–25
250g chicken Extension As many reps Seated Calf Raise (warmup) 4 15–20
200g rice superset with EZ-bar as possible Seated Calf Raise 2 (dropsets) 20–30 per drop
Close-grip Press
(with the same weight) Rotary Calf Press 2 (dropsets) 20–30 per drop

PRESENTED BY
GASPARI NUTRITION FLEX-BUILT CHALLENGE