Here’s Evan Centopani’s 12 Week Workout Routine for Building Pure Muscle Size and Strength
If you’ve used Universal Nutrition, Animal supplements such as Animal Cuts, then you may have noticed Evan’s picture. Evan Centopani is one of the sponsored long-time athletes who’s known for his massive meso-endomorph body.
We’ve discussed one of Evan Centopani’s workout routines, and if you’ve liked it, then we are sure you’ll like this workout program as well.
So here we’ve Evan Centopani’s 12 week workout routine that’ll help you build size and strength both.
Let’s get into details.
Evan Centopani’s 12 Week Workout Routine – For Strength & Size
For the first four weeks, the focus is on strength. After that, though, the workout may seem easy to some people as it’s only three workout sessions per week for a month. But you’ll feel the difference after every session if you go with appropriate weights that give constant tension to muscles.
Week 1 – 4 for Strength
Monday – Legs
| Exercise | Sets | Reps |
|---|---|---|
|
BB Back Squats: Warm-Up Working Sets |
2 4 |
15, 20 6 – 8 |
|
Leg Press: Warm-Up Working Sets
|
2 4 |
15, 20 8 – 10 |
|
BB Deadlifts: Warm-Up Working Sets
|
2 4 |
10, 15 6 – 8 |
| Glute Ham Raises
|
3 |
8 – 10 |
Tuesday – Rest Day
Wednesday – Chest
| Exercise | Sets | Reps |
|---|---|---|
|
Flat BB Bench Press: Warm-Up Working Sets |
2 5 |
10, 15 6 – 8 |
| Incline DB Press
|
3 |
6 – 10 |
Thursday – Rest Day
Friday – Back
| Exercise | Sets | Reps |
|---|---|---|
|
Bent Over BB Rowing: Warm-Up Working Sets |
2 5 |
10, 15 6 – 10 |
|
BB Deadlift: Warm-Up Working Sets
|
2 5 |
8 – 10 6 – 10 |
Day 4: Rest Day
Week 5 –8 for Size
In the next month, the focus of the workout is shifted towards size. From the second month onwards, one workout session is increased. Here, you’ll be working out for four weeks a day. If you’re among those who like to hit the gym five to six days, we recommend you choose to go with active rest days. So, if you want, you can take a brisk walk for fifteen to thirty minutes.
Monday – Rest Day
Tuesday – Legs
| Exercise | Sets | Reps |
|---|---|---|
|
BB Back Squats: Warm-Up Working Sets |
2 3 |
15, 20 12 – 15 |
|
Leg Press: Warm-Up Working Sets
|
2 3 |
15, 20 15 – 20 |
|
Hack Squats – 45 Degree Machine Warm-Up Working Sets
|
1 3 |
10 10 – 12 |
| Leg Curls – Lying
|
3 |
15 – 20 |
| Glute Ham Raises |
3 |
10 – 15 |
|
BB Deadlift: Warm-Up Working Sets |
1 2 |
10 15 – 20 |
Wednesday – Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
|
Bent Over BB Rowing: Warm-Up Working Sets |
2 3 |
15, 20 10 – 12 |
| Pull-Ups or Assisted Pull-Ups
|
3 |
8 – 12 |
|
BB Deadlift: Warm-Up Working Sets |
2 3 |
8 – 10 10 – 12 |
|
DB Preacher Curls: Warm-Up Working Sets
|
1 4 |
20 8 – 12 |
| Standing BB Curls
|
4 |
8 – 12 |
Thursday – Rest Day
Friday – Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
|
Flat BB Bench Press: Warm-Up Working Sets |
2 4 |
8 – 10 10 – 12 |
| Incline DB Press
|
4 |
10 – 12 |
|
Flat DB Fly: Warm-Up Working Sets |
1 4 |
15 10 – 12 |
|
Flat DB Fly: Warm-Up Working Sets
|
1 4 |
15 10 – 12 |
|
Rope Extensions: Warm-Up Working Sets
|
1 4 |
20 12 – 15 |
| Dips – Bodyweight
|
4 |
Till Failure |
Saturday – Shoulders & Abs
| Exercise | Sets | Reps |
|---|---|---|
|
BB Shoulder Press: Warm-Up Working Sets |
2 4 |
15 – 20 8 – 10 |
| DB Side Lateral Raises | 4 | 8 – 10 |
| Bent-Over Rear DB Lateral Raises | 4 | 8 – 10 |
| Leg Raises (Hanging) | 3 | Till Failure |
| Lying Leg Raises | 3 | Till Failure |
| Ab Wheels | 3 | Till Failure |
Week 9 – 12 for Conditioning
Lastly, for the third month, your workout is more oriented towards conditioning. In other words, your whole body is targeted by going with the workouts that make use of many different muscles for strengthening, toning, and shaping.
Monday – Shoulders & Triceps
| Exercise | Sets | Reps |
|---|---|---|
|
BB Shoulder Press: Warm-Up Working Sets Superset W/ DB Press (Standing) |
1 3
4 |
15 8 – 12
6 – 8 |
|
DB Side Laterals Superset W/ Weighted Plate Steering Wheels
|
2 2 |
10 – 12 15 – 20 / Side |
|
Reverse Pec Dec Fly Superset W/ Bent-Over Rear Deltoid Raise
|
2 2 |
10 – 15 10 – 12 |
|
Rope Extensions Superset W/ BB Skull Crushers
|
2 2 |
10 – 15 10 – 12 |
| Cable Pushdowns – Wide Grip Superset W/ Bodyweight Triceps Extensions
|
2 2 |
8 – 10 Till Failure |
Tuesday – Quadriceps
| Exercise | Sets | Reps |
|---|---|---|
|
BB Back Squats: Warm-Up Working Sets Superset W/ Sissy Squats |
2 2
2 |
10 – 15 10 – 12
10 – 15 |
|
Leg Press: Warm-Up Working Sets Superset W/ Leg Extensions
|
2 2
4 |
10 – 15 15 – 20
10 – 12 |
| Waling DB Lunges (8 – 10 / Leg)
|
2 |
16 – 20 |
Wednesday – Rest Day
Thursday – Back
| Exercise | Sets | Reps |
|---|---|---|
|
Cable Rows (Narrow Grip) Superset W/ BB Deadlift |
3 3 |
10 – 15 8 – 10 |
| Bent Over BB Rowing (Drop Set) | 2 | 8 – 12 |
|
Cable Pullovers Superset W/ Assisted Pull-Ups |
3 3 |
15 – 20 6 – 10 |
| 1 – Arm DB Rowing (Double Drop – Set) | 2 | 15 |
Friday – Chest, Biceps & Abs
| Exercise | Sets | Reps |
|---|---|---|
|
Flat BB Bench Press: Warm-Ups Working Sets (Last Set – Double Drop – Set) |
2 4 |
10 – 15 8 – 12 |
| Incline BB Bench Press
|
3 |
8 – 10 |
|
Incline DB Press Superset W/ DB Flys |
3 3 |
8 – 10 8 – 10 |
|
Cable Cross Overs Superset W/ Dips
|
2 2 |
10 – 12 Till Failure |
| DB Preacher Curls (Double Drop – Set)
|
2 |
8 – 12 |
|
BB Curls Superset W/ Plate Curls Holding W/ Hands |
2 2 |
8 – 12 8 – 10 |
Saturday – Hamstrings & Calves
| Exercise | Sets | Reps |
|---|---|---|
| Standing Single Leg Curls (Double Drop – Sets) | 2 | 8 – 20 |
|
Glute Ham Raises Superset W/ Lying Leg Curls |
2 2 |
10 – 14 10 – 12 |
|
BB Deadlift |
1 1 |
20 – 24 Till Failure OR 15 |
| Standing Bodyweight Calf Raises (Single Leg)
|
1 1 |
Till Failure 6 – 8 |
| Calf Raises (Seated) |
3 |
15 – 20 |
|
Weighted Standing Calf Raises Superset W/ Standing Bodyweight Calf Raises |
3 3 |
10 – 15 Till Failure |
Wrapping Up
If you’re someone whose body somatotypes are quite an endomorph, then we suggest that you should once try this workout routine of Evan Centopani, along with a proper high protein diet. Again, though, consistency is more important than hopping from one workout routine to another.
So, whichever workout routine you’re following, first complete that one and then choose to go with another one or Evan Centopani’s 12 week workout routine.
