Evan Centopani’s 12 Week Workout Routine For Strength & Size

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-12-week-workout

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.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

Related Posts