{"id":25398,"date":"2024-07-23T08:09:52","date_gmt":"2024-07-23T08:09:52","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=25398"},"modified":"2024-07-23T08:10:40","modified_gmt":"2024-07-23T08:10:40","slug":"12-week-samson-dauda-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-samson-dauda-workout-plan-with-pdf","title":{"rendered":"12-Week Samson Dauda Workout Plan to Get Massive w\/ PDF"},"content":{"rendered":"\n

I’ve designed a Samson Dauda<\/a> workout plan using his workout videos, which are available on YouTube. If you’re his fan and want to train like him, I recommend trying this program for 12 weeks.<\/p>\n\n\n\n

Samson’s training sessions begin with compound movements<\/a>, followed by isolation exercises<\/a> to bring out the best shape and improve muscularity.<\/p>\n\n\n\n

His workout combines moderate to heavy lifting, focuses equally on every muscle group, and can help you build a strong, proportional, and impressive physique over time.<\/p>\n\n\n\n

This training plan is for intermediates who have been exercising for a while and want to get huge.<\/p>\n\n\n\n

I’ll also share a free printable PDF of his program for you to download and use offline.<\/p>\n\n\n\n

A note for readers:<\/strong> This article does not discuss Samson Dauda’s biography. It only focuses on his training and workout plan. If you want, you can learn about him on the Generation Iron<\/a> website.<\/p>\n\n\n\n

Samson Dauda’s Best Exercises for Bodybuilding<\/strong><\/h2>\n\n\n\n

Biceps<\/strong><\/p>\n\n\n\n

    \n
  • Alternating Dumbbell Biceps Curl<\/li>\n\n\n\n
  • Concentration Curl<\/li>\n\n\n\n
  • D-handle Cable Curl<\/li>\n\n\n\n
  • Cable Biceps Curls<\/li>\n\n\n\n
  • Straight Bar Biceps Curl<\/li>\n\n\n\n
  • Single-arm Hammer Curl<\/li>\n\n\n\n
  • Overhead Cable Curl<\/li>\n<\/ul>\n\n\n\n

    Triceps<\/strong><\/p>\n\n\n\n

      \n
    • Close Grip Bench Press<\/li>\n\n\n\n
    • Rope Press Down<\/li>\n\n\n\n
    • Triceps Press Down<\/li>\n\n\n\n
    • V-Bar Pushdown<\/li>\n\n\n\n
    • Triceps Machine Dips<\/li>\n\n\n\n
    • One-arm Cable Cross Pressdown<\/li>\n<\/ul>\n\n\n\n

      Back<\/strong><\/p>\n\n\n\n

        \n
      • Standing Cable Lat Pullover<\/li>\n\n\n\n
      • Seated Cable Rowing<\/li>\n\n\n\n
      • Close-Neutral Grip Lat Pulldown<\/li>\n\n\n\n
      • Chest Supported Row<\/li>\n\n\n\n
      • Hammer Strength Single Arm Lat Pull Down<\/li>\n\n\n\n
      • Medium Grip Pull-up<\/li>\n\n\n\n
      • Bent-over Cable Rowing w\/ Rope<\/li>\n<\/ul>\n\n\n\n

        Chest<\/strong><\/p>\n\n\n\n

          \n
        • Incline Hammer Strength Chest Press<\/li>\n\n\n\n
        • Seated Incline Hammer Chest Press<\/li>\n\n\n\n
        • Straight Parallel Cable Fly<\/li>\n\n\n\n
        • High to Low Cable Chest Fly<\/li>\n\n\n\n
        • Incline Smith Machine Bench Press<\/li>\n\n\n\n
        • Incline Dumbbell Bench Press<\/li>\n\n\n\n
        • Seated Pec Deck Fly<\/li>\n<\/ul>\n\n\n\n

          Shoulder<\/strong><\/p>\n\n\n\n

            \n
          • Incline Shoulder Machine Press<\/li>\n\n\n\n
          • Cable Reverse Flyes<\/li>\n\n\n\n
          • Dumbbell Front Raises<\/li>\n\n\n\n
          • Behind The Neck Overhead Press<\/li>\n\n\n\n
          • Single-arm Cable Lateral Raises<\/li>\n\n\n\n
          • Cable Cross Lateral Raise<\/li>\n\n\n\n
          • Reverse Pec Deck Fly<\/li>\n\n\n\n
          • Front Overhead Press<\/li>\n<\/ul>\n\n\n\n

            Legs<\/strong><\/p>\n\n\n\n

              \n
            • Leg Extension<\/li>\n\n\n\n
            • Leg Press<\/li>\n\n\n\n
            • Back Squat<\/li>\n\n\n\n
            • Seated Hip Adduction<\/li>\n\n\n\n
            • Seated Hip Abduction<\/li>\n\n\n\n
            • Hack Squat Machine Calf Raise<\/li>\n\n\n\n
            • Standing Calf Raise<\/li>\n\n\n\n
            • Seated Calf Raises<\/li>\n\n\n\n
            • Single Leg Standing Leg Curl<\/li>\n\n\n\n
            • Lying Leg Curl<\/li>\n\n\n\n
            • Seated Leg Curl<\/li>\n<\/ul>\n\n\n\n

              Abdominals<\/strong><\/p>\n\n\n\n

                \n
              • Abdominal Machine Crunches<\/li>\n\n\n\n
              • Standing Cable Oblique Twist<\/li>\n\n\n\n
              • Standing Cable Crunches<\/li>\n\n\n\n
              • Leg Raises<\/li>\n\n\n\n
              • Seated Knee Tucks<\/li>\n\n\n\n
              • Kneeling Cable Crunches<\/li>\n<\/ul>\n\n\n\n

                12-Week Samson Dauda Workout Plan for Ultimate Muscle Growth<\/strong><\/h2>\n\n\n\n
                \"Samson<\/figure>\n\n\n\n

                SUMMARY<\/strong><\/p>\n\n\n\n

                  \n
                • Recommended Program Duration: <\/strong>12 Weeks<\/li>\n\n\n\n
                • Split Type:<\/strong> Body Part Split<\/li>\n\n\n\n
                • Sessions\/week:<\/strong> 5 days a week<\/li>\n\n\n\n
                • Duration\/session:<\/strong> 90-120 minutes<\/li>\n\n\n\n
                • Workout Goal<\/strong>: Develop Strength and Muscle Mass<\/li>\n\n\n\n
                • Target Gender:<\/strong> Males<\/li>\n\n\n\n
                • Workout Difficulty:<\/strong> Intermediate to Advanced<\/li>\n<\/ul>\n\n\n\n

                  SCHEDULE<\/strong><\/p>\n\n\n\n

                    \n
                  • Monday:<\/strong> Back Workout<\/li>\n\n\n\n
                  • Tuesday:<\/strong> Leg Workout<\/li>\n\n\n\n
                  • Wednesday:<\/strong> OFF<\/li>\n\n\n\n
                  • Thursday:<\/strong> Calves and Chest<\/li>\n\n\n\n
                  • Friday:<\/strong> Arms and Hamstrings<\/li>\n\n\n\n
                  • Saturday:<\/strong> Shoulder and Abs<\/li>\n\n\n\n
                  • Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n

                    Day 1 – Back Workout<\/h3>\n\n\n\n
                    \n