{"id":27323,"date":"2024-11-17T17:11:56","date_gmt":"2024-11-17T17:11:56","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27323"},"modified":"2024-11-17T17:11:59","modified_gmt":"2024-11-17T17:11:59","slug":"shawn-rhoden-inspired-workout-routine-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/shawn-rhoden-inspired-workout-routine-pdf","title":{"rendered":"2018 Mr Olympia Shawn Rhoden Inspired Workout Routine"},"content":{"rendered":"\n<p>In the series of Mr. Olympia workout programs, I&#8217;ll share a training plan inspired by 2018 champion Shawn Rhoden.&nbsp;<\/p>\n\n\n\n<p>Shawn Flexatrone Rhoden became Mr Olympia in 2018 after beating 5 times winner <a href=\"https:\/\/thefitnessphantom.com\/12-week-phil-heath-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"19376\" rel=\"noreferrer noopener\">Phil Heath<\/a>.<\/p>\n\n\n\n<p>Unfortunately, Shawn <a href=\"https:\/\/en.wikipedia.org\/wiki\/Shawn_Rhoden\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/en.wikipedia.org\/wiki\/Shawn_Rhoden\" rel=\"noreferrer noopener\">passed away in 2022<\/a> (in his 40s) due to a heart attack but he left his legacy forever.<\/p>\n\n\n\n<p>Inspired by his training style, I&#8217;ve created a weekly workout plan using his videos, which are available on YouTube.<\/p>\n\n\n\n<p>This program involves training six times weekly with 4 sessions for the upper body and 2 for the lower body.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Chest Workout<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Leg Workout<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Back Workout<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Shoulder Workout<\/li>\n\n\n\n<li><strong>Friday: <\/strong>Leg Workout<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Arms Workout<\/li>\n<\/ul>\n\n\n\n<p>Shawn&#8217;s abdominal workout videos are not available<span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">, so you&#8217;re not seeing any mention of abs. However, I&#8217;ve incorporated some&nbsp;<\/span><a href=\"https:\/\/thefitnessphantom.com\/list-of-core-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14731\" rel=\"noreferrer noopener\"><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">abs exerci<\/span>ses<\/a>&nbsp;into shoulder, hamstring, and arm day training.<\/p>\n\n\n\n<p><strong>Let&#8217;s uncover the exercise routine.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Shawn Rhoden Inspired Workout Plan for Bodybuilding<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Sessions\/Week<\/td><td>6<\/td><\/tr><tr><td>Duration\/session<\/td><td>1.5-2 hours<\/td><\/tr><tr><td>Exercise Type<\/td><td>Resistance Workout<\/td><\/tr><tr><td>Program Goal<\/td><td>Strength &amp; Muscle Building<\/td><\/tr><tr><td>Training Level<\/td><td>Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Monday &#8211; Chest Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Shawn Rhoden&#039;s Chest Workout One Week from 2012 Mr Olympia\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/PhtLWtO1LFE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Pullover (warm-up)<\/td><td>2-3<\/td><td>12-16<\/td><\/tr><tr><td>Flat\/Incline Bench Press<\/td><td>4-5<\/td><td>10-15<\/td><\/tr><tr><td>Incline Dumbbell Flies<\/td><td>4-5<\/td><td>10-12<\/td><\/tr><tr><td>Seated Hammer Chest Press<\/td><td>4-5<\/td><td>10-15<\/td><\/tr><tr><td>Seated Cable Chest Fly<\/td><td>4-5<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday &#8211; Leg Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Road to Olympia 2018 | Leg Day Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/IXz2HhZ23gM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Unilateral Leg Extension (warm-up)<\/td><td>2-3<\/td><td>15\/leg<\/td><\/tr><tr><td>Back Squat<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Single-leg Lateral Press<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Machine Front Squat<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Seated Machine Hip Abduction<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Wednesday &#8211; Back Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Shawn Rhoden - BACK WORKOUT - Rise Of Flexatron DVD\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/3-l_WDL9koo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Cable Lat Pullover (warm-up)<\/td><td>3-4<\/td><td>12-18<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Medium Neutral Grip Pulldown<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Machine Lat Pulldown<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-forward T-Bar Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Incline Prone Machine Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Thursday &#8211; Shoulder Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Road to the O 2018 - Shawn Rhoden &amp; Stanimal Train Delts 5 w Out\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/pgHr7HVABfc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Machine Lateral Raises<\/td><td>2-3<\/td><td>10-15<\/td><\/tr><tr><td>Upright Row<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Seated Squeeze DB Press<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Incline Prone Lateral Raises<\/td><td>3-4<\/td><td>10\/side<\/td><\/tr><tr><td>Chest-Supported Machine Overhead Press<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Seated Cable Crunches<\/td><td>3-4<\/td><td>20-30<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>3-4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Friday &#8211; Leg Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"SHAWN RHODEN - HAMSTRINGS WORKOUT - Battle For The Olympia 2014\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/k8HwRKFdjBs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lying Leg Curl<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Standing Single-leg Curl<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Z3gAQFP7Nwg\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=Z3gAQFP7Nwg\" rel=\"noreferrer noopener\">Romanian Hack Squat<\/a><\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Dumbbell Sumo Squat<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>High-to-low Cable Chop<\/td><td>3-4<\/td><td>15\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday &#8211; Arms Workout<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Working Arms with Simeon Panda at The Mecca Golds Gym Venice Beach\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/J0Ml-V-ysug?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Rope Pushdown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Alternating DB Hammer Curl<\/td><td>3<\/td><td>8\/arm<\/td><\/tr><tr><td>Reverse Grip Pushdown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Nautilus Curl<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>1-arm Cable Curl w\/ D-Handle<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Cable Side Bend<\/td><td>3<\/td><td>15\/side<\/td><\/tr><tr><td>Decline Bench Sit-ups<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow This Program?<\/strong><\/h2>\n\n\n\n<p>Anyone looking to build strength and muscle mass can follow this program. However, new lifters should avoid it as it involves plenty of reps and sets will take 90 minutes to 2 hours to complete all the exercises, making it challenging for beginners and overweight individuals.<\/p>\n\n\n\n<p><strong>If you&#8217;re a newbie, check out the following routines before starting this program:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-for-beginners\" target=\"_blank\" data-type=\"post\" data-id=\"4698\" rel=\"noreferrer noopener\">60-Minute Beginner Gym Workout Plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/upper-lower-split-for-beginners-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"24994\" rel=\"noreferrer noopener\">12-Week Upper Lower Split for Beginners<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Shawn Rhoden Training Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-f49de2ec-22a9-413a-add3-0e92e5ad0c0d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/11\/Shawn-Rhoden-Inspired-Workout-Plan-PDF.pdf\">Shawn Rhoden Inspired Workout Plan PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/11\/Shawn-Rhoden-Inspired-Workout-Plan-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-f49de2ec-22a9-413a-add3-0e92e5ad0c0d\" download>Download<\/a><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the series of Mr. Olympia workout programs, I&#8217;ll share a training plan inspired by 2018 champion Shawn Rhoden.&nbsp; Shawn Flexatrone Rhoden became Mr Olympia in 2018 after beating 5 times winner Phil Heath. Unfortunately, Shawn passed away in 2022 (in his 40s) due to a heart attack but he left his legacy forever. Inspired &#8230; <a title=\"2018 Mr Olympia Shawn Rhoden Inspired Workout Routine\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/shawn-rhoden-inspired-workout-routine-pdf\" aria-label=\"Read more about 2018 Mr Olympia Shawn Rhoden Inspired Workout Routine\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27345,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,488],"tags":[515,374,381],"class_list":["post-27323","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-bodybuilders-routine","tag-mr-olympia","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27323","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=27323"}],"version-history":[{"count":13,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27323\/revisions"}],"predecessor-version":[{"id":27347,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27323\/revisions\/27347"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27345"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=27323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=27323"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=27323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}