BY TEAM FLEX

GASPARI NUTRITION
PRESENTED BY
FLEX-BUILT CHALLENGE

You made it through the first three weeks and youre ready for more. Well, look no
further, because here is Part 2 of the Flex-Built Challenge, the ultimate physique transforma
tion plan featuring the workouts, diet, and supplementation protocol of two-time Olympia 212
Showdown Champion, Flex Lewis.

Thighs and Hamstrings

WEEK 1
Back and Biceps
EXERCISE SETS REPS EXERCISE SETS REPS
Leg Extension (warmup) 4 1520 High Hammer Strength Row (warmup) 4 1520
Dumbbell Lunge 4 812 High Hammer Strength Row 3 812
Leg Press (warmup) 23 1520 Dumbbell Row 3 812 Y3T
Leg Press 4 812 Dumbbell Pullover 3 812
Hack Squat 3 812 Rack Pull 3 812
3 1520 Standing Barbell Curl (warmup) 4 1520
Dumbbell Bulgarian Split Squat 3 812 Alternate Dumbbell Curl 4 812
Lying Leg Curl 3 812 EZ-curl Bar Preacher Curl (narrow grip) 4 812

Shoulders and Calves Chest and Triceps

Dumbbell Press (warmup) 4 1520 Supine Hammer Strength Press (warmup) 4 1520
Dumbbell Press 3 812 Supine Hammer Strength Press 3 812
Standing Lateral Raise 3 812 Seated Incline Machine Press 3 812
Transform your
Lying Incline Rear-lateral Raise 4 812
physique with Cable Flye 4 812
Part 2 of Cable Rear Lateral Raise 3 812 Rope Extension (warmup) 4 1520
the six-week Seated Calf Raise (warmup) 4 1520 Rope Extension 3 812
Flex-Built
Seated Calf Raise 4 814 Overhead Dumbbell Extension 3 812
Challenge
Single-leg Calf Press 4 814 Reverse-grip One-arm Extension 3 812
 Thighs and Hamstrings Back and Biceps
EXERCISE SETS REPS EXERCISE SETS REPS
Squat (warmup) 4 1520 Seated Pulley Row 4 1520
(warmup)
Squat 3 1418
Seated Pulley Row 4 1218
Hack Squat 3 1418
Hammer Strength Row 3 1218
Dumbbell Lunge 3 1418
Deadlift 3 1218
Stiff-leg Deadlift 4 1520
(warmup) Dumbbell Pullover 3 1218
Stiff-leg Deadlift 4 1520 EZ-bar Curl (warmup) 3 1520
Single-leg Curl 4 812 EZ-bar Curl 4 1520
EZ-bar Spider Curl 4 1218
Chest and Triceps
Concentration Curl 2 1218
Barbell Incline Press 4 1520
(warmup) Shoulders and Calves
Barbell Incline Press 3 1418 Standing Power Press 4 1520
(warmup)
Incline Dumbbell Flye 3 1418
Standing Power Press 4 1418
Incline Smith Machine 3 1418
Press Upright Row 4 1418
Underhand Cable 4 1520 Standing Dumbbell Front Raise 2 1418
Y3T Pushdown
(warmup) Machine Rear Delt 4 1418
WEEK 2

Underhand Cable 4 1418 Rotary Calf Press (warmup) 4 1520

Pushdown Rotary Calf Press 3 1620
Rope Extension 3 1418 Single-leg Rotary 4 1620
Weighted Dip 2 1418 Calf Press

FLEX LEWIS
WEEK 3
Y3T
Thighs and Hamstrings
MEAL PLAN &
SUPPLEMENTATION EXERCISE SETS REPS
PROTOCOL Hack Squat (warmup) 3 1520 Back and Biceps
MEAL 1 Hack Squat 3 2025 EXERCISE SETS REPS
1 cup oatmeal superset with
10 egg whites Leg Extension Barbell Row (warmup) 4 1520
MEAL 2 Squat (wide stance) 3 4050 Barbell Row 2 (dropsets) 2030 per drop
250g chicken superset with 3 2025 per leg
200g rice Lat Pulldown (narrow-grip) 2 1825
Dumbbell Lunge
superset with Lat Pulldown
PRE-WORKOUT Lying Leg Curl (warmup) 4 1520 (wide-grip)
2 servings Glycofuse
Lying Leg Curl 3 2025 per drop Rack Pull 2 2025
1 serving Anavite
superset with Reverse
Hammer Strength Machine 2 2025
INTRA-WORKOUT Hack Squat
Pulldown
1 serving SizeOn
Standing Leg Curl 3 (dropsets) 1520 per drop
EZ-bar Curl (warmup)
POST-WORKOUT
Chest and Triceps EZ-bar Curl 3 (dropsets) 2025 per drop
2 servings Glycofuse
2 servings IsoFusion Flat Dumbbell Press 4 1520
1 serving Aminolast Seated Dumbbell Curl 3 (dropsets) 2025 per drop
(warmup)
MEAL 3 Flat Dumbbell Press 3 1520 Shoulders and Calves
250g chicken superset with Seated Barbell Press (warmup)
200g rice Flat Dumbbell Flye
Seated Barbell Press 3 2025
MEAL 4 Incline Dumbbell Flye 3 (dropsets) 1520 per drop superset with
250g chicken Wide-grip Upright Row
200g rice Smith Machine Press 3 (dropsets) 1520 per drop
Rope Extension 3 1520 Seated Dumbbell Press 3 1825
MEAL 5 superset with Standing
(warmup)
250g chicken Straight-arm Plate Raise
200g rice Rope Extension 3 2025 per drop
Reverse Pec Deck 3 (dropsets) 1825 per drop
MEAL 6 Lying EZ-bar 3 2025
250g chicken Extension As many reps Seated Calf Raise (warmup) 4 1520
200g rice superset with EZ-bar as possible Seated Calf Raise 2 (dropsets) 2030 per drop
Close-grip Press
(with the same weight) Rotary Calf Press 2 (dropsets) 2030 per drop

PRESENTED BY
GASPARI NUTRITION FLEX-BUILT CHALLENGE