Michael Pham: How to Build Your Dream Physique

A Simple, Lasting Fitness Program That Grows with You

(50 pages, you don’t need to read all)

This program is created from my personal experience and years of trial and error, learning from misinformation across the web, and figuring out what actually works. I’ve taken all that knowledge and organized it into a clear, structured program that will save you years of figuring it out on your own. You won’t have to waste time sifting through countless sources of conflicting information—everything you need is right here. Whether you’re brand new to the gym or have some experience, this program is designed to be your lifelong guide. It’s not just a short-term solution—it’s a program that adapts with you, helping you build muscle, lose fat, or work on body recomposition at your own pace. The principles you learn here will stay with you for years to come.

What’s Inside

• MY STORY: A personal look at my own journey, sharing the ups, downs, and lessons learned along the way. This is to remind you that you’re not alone.
• DIET: FAT-LOSS, MUSCLE BUILDING, & BODY RECOMPOSITION (must read): Understand how to fuel your body for your specific goal, whether that’s shedding fat, building muscle, or balancing both.
• MACROS: PROTEIN, FATS, CARBOHYDRATES (should read): Get a simple breakdown of how each macronutrient supports your fitness goals without all the confusion.
• WEIGHT LOSS & WEIGHT GAIN TIPS: Practical tips for overcoming the most common challenges in weight management, no matter your goal.
• TRAINING PRINCIPLES (should read): Learn the core principles that will help you train effectively, no matter where you are on your fitness journey.
• MINDSET & MENTAL BLOCKS: Understand how your mindset impacts your progress and how to overcome mental blocks that may hold you back.
• KEY TERMS (must read): A beginner-friendly explanation of key fitness terms, making sure you understand the language of the gym.
• WARMUP SETS (should read): A simple guide to warming up, reducing injury risk, and setting yourself up for a successful workout.
• ABS (should read): How I use a combination of calisthenics and weights to build my abs
• TRAINING SPLIT INTRODUCTION (must read): Choose a workout split that fits your life—whether you have 2 or 6 days a week to train

Workout Splits:

5 Beginner Splits (If you’ve been training for less than 2 years or are just starting out, this program is designed to help you master the fundamentals. Building a solid foundation is the key to long-term success in the gym.)

• 2-DAY FULL-BODY WORKOUT SPLIT
• 3-DAY FULL-BODY WORKOUT SPLIT
• 4-DAY UPPER/LOWER WORKOUT SPLIT
• 5-DAY PUSH PULL LEGS WORKOUT SPLIT
• 6-DAY PUSH PULL LEGS WORKOUT SPLIT

1 Intermediate/Advanced Split (If you’ve been in the gym for 2+ years, this split focuses on specific body parts with advanced movements to help you build an aesthetic physique. This is the exact split I currently use, and I’ll be adding more intermediate and advanced splits in a future program, so stay tuned!)

• MIKEY'S 5-DAY AESTHETICS-BASED PPL SPLIT

This program is designed to evolve with you—whether you're a beginner or more advanced, the tools and strategies in this guide will help you continuously progress in building muscle, losing fat, or reshaping your body.