How Did You Get Started?

I started training after I had an injury on my knee (broke a ligament) when I was playing basketball in high school. Since then I started searching new techniques to get bigger so I discovered bodybuilding and fell in love with the sport.

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Gabriel Rodrigues

What Workout Plan Worked Best For You?

I decided to split my leg training this year in order to get more improvement in my legs which are my lacking body part, and I have had good results. I always change my workouts, every week it's a different. I train 5 days a week:

Day 1: Quads/Calves

• Leg Extensions: 5 sets of 15, 12, 10, 8 reps
• Squats: 5 sets of 10, 8, 8, 6, 6 reps
• Leg Press: 4 sets of 12, 12, 10, 8 reps
• Hack Squat: 4 sets of 12, 12, 10, 10 reps
• Superset:
  Standing Calf Raises: 4 sets 20 reps
  Seated Calf Raises: 4 sets 20 reps



• Calf Press On Leg Machine: 8 sets of 20 reps

Day 2: Back/Abs

• Wide Grip Pulldowns: 4 sets of 15, 12, 10, 8 reps
• One Arm Dumbbell Row: 3 sets of 12, 10, 8 reps
• Bar Rows: 4 sets of 12, 10, 8 reps
• Dumbbell Pullover: 4 sets of 10 reps
• Machine Crunches: 4 sets of 20 reps
• Hanging Leg Raise: 4 sets of 20 reps
• Crunches: 4 sets of 15 reps

Day 3: Shoulders/Chest

• Dumbbell Shoulder Presses: 4 sets of 12, 10, 8, 8 reps
• Lateral Raises: 4 sets of 15, 12, 10, 8 reps
• Machine Close Press: 4 sets of 12, 10, 10, 8 reps
• Upright Rows: 3 sets of 10, 10, 10 reps
• Front Raises: 3 sets of 10, 10, 10 reps
• Incline Dumbbell Press: 4 add sets of 12, 10, 8, 6 reps
• Machine Presses: 4 sets of 12, 10, 8, 6 reps
• Cable Crossover: 4 sets of 10, 8, 8, 6 reps

Day 4: Hamstrings/Calves

• Long Stride Dumbbell Lunges: 4 sets of 12, 12, 10, 8 reps
• Stiff Legged Deadlift: 4 sets of 12, 12, 10, 10 reps
• Lying Leg Curl: 4 sets of 15, 12, 10, 8 reps
• Leg Press: 4 sets of 12, 10, 8, 6 reps
• Good Morning: 4 sets of 8 reps
• Superset:
  Standing Calf Raises: 4 sets of 20 reps
  Seated Calf Raises: 4 sets of 20 reps



• Calf Press On Leg Machine: 8 sets of 20 reps

Day 5: Arms/Abs

• Close Grip Bench: 4 sets of 12, 10, 8, 8 reps
• Triceps Pushdown: 4 sets of 12, 12, 10, 8 reps
• Behind The Neck Triceps Extension: 3 sets of 10, 8, 8 reps
• Skull Crushers: 4 sets of 12, 10, 10, 8 reps
• Alternating Dumbbell Curl: 4 sets of 12, 10, 10, 8 reps
• Standing Barbell Curl: 4 sets of 12, 10, 10, 8 reps
• Machine Crunches: 4 sets of 20 reps
• Hanging Leg Raise: 4 sets of 20 reps
• Crunches: 4 sets of 15 reps

Day 6 And 7: Off

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Gabriel Rodrigues

What Nutrition Plan Has Worked Best For You?

For pre-contest, I eat the same food, but just take out the tuna and lower the calories.

Meal 1:

• 120g tuna
• 5 slices brown bread

Meal 2:

• 2 scoops whey protein
• 100g oatmeal
• 2 bananas

Meal 3:

• 250g red meat
• 200g brown rice

Meal 4:

• 2 scoops whey protein
• 100g oatmeal
• 1 banana
• 3 tbsp granola

Meal 5:

• 8 egg whites
• 200g brown rice

Meal 6:

• 250g red meat
• 200g brown rice

Meal 7: (Optional)

• 1 scoop whey protein
• 30g oatmeal

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Gabriel Rodrigues

What Supplements Have Given You The Greatest Gains?

The supplements I liked the most were SizeOn, Volumaize, Jack3d, NO Shotgun, EAA Stack, Kre-Alkalyn, and Xpel.

With Meals 1 And 6:

• Optimum Opti-Men: 1 tab
• Sundown Vitamin C: 1000mg
• VitaminLife EFAs: 2 caps

With Meals 2, 4, And 7:

• Max Titanium whey protein: 2/2/1 scoops

With Meal 4: Pre Workout

• Universal NOX3: 3 tabs

Pre Workout & Post Workout:

• Body Action BCAA: 2.5g / 12.5g

With Meal 6:

• Optimum Melatonin: 1 tab

Why do you love Bodybuilding?

I love this sport because I love the sensation of lifting heavy amounts of weight, it's indescribable. People are amazed by your results, and I feel more confident and healthy.

What Motivates You To Follow A Healthy Lifestyle?

My results with changing my body shape. When you follow a diet plan well the results will come no matter what. I have a check up every year, and my health is always good.

What Made You Want To Achieve Your Goals?

When I was on high school I was a little fat, and sometimes I suffered from bullying but nowadays no one dare to make fun of me! (Just kidding). My development every single year motivates me to progress even more!

What Are Your Future Bodybuilding Plans?

My plans are only to be evolving year after year, and have success on my journey with my hard work. Get good results at the state championship and nationals.

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Gabriel Rodrigues

What One Tip Would You Give Other Bodybuilders?

Be disciplined and believe in yourself, this is the key to get good results in this sport. If you're not getting anywhere then it might be time for an adjustment. Get to know what works for your genetics.

Who Are Your Favorite Bodybuilders?

Ronnie Coleman, Branch Warren, Evan Centopani, Markus Ruhl, Arnold, Kai Greene.

What Features Do You Use On Bodybuilding.com?

I use the workout tracker to track my daily workouts, and the progress pictures to track my visual progress.

More Bodybuilder Profiles:

:: Current Amateur Of The Week.
:: Other Previous Amateurs Of The Week.
:: Teen Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

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