Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!

QHow did your bodybuilding
journey begin?

I’ve been active throughout my life. I grew up in the suburbs of a large town that had forests around and my friends and I would go running, biking, and exploring. Because of my distance from other places, I always walked and ran to several destinations.

I entered the gym for the first time five years ago at age 21. What began as a hobby, turned into a habit that changed my life. Now I can’t imagine living without the gym and healthy nutrition.

What workout regimen delivered
the best results?

Out of all the training programs I tried, I saw the best results for a power and hypertrophy mix method inspired by Layne Norton’s PHAT.

“I can’t imagine living without the gym and healthy nutrition.”

Barbell Rows
3 sets of 3-5 reps
Weighted Pull-Ups
2 sets of 6-10 reps
Dumbbell Press
3 sets of 3-5 reps
Weighted Dips
2 sets of 6-10 reps
Seated Dumbbell Shoulder Press
3 sets of 6-10 reps
EZ-Bar Curls
3 sets of 6-10 reps
Skull Crushers
3 sets of 6-10 reps

Squats
3 sets of 3-5 reps
Hack Squats
2 sets of 6-10 reps
Leg Extensions
2 sets of 6-10 reps
Stiff-Leg Deadlifts
3 sets of 5-8 reps
Lying Leg Curls
2 sets of 6-10 reps
Standing Calf Raise
3 sets of 6-10 reps
Seated Calf Raise
2 sets of 6-10 reps

Weighted Pull-Ups
3 sets of 8-12 reps
Seated Cable Rows
3 sets of 8-12 reps
Dumbbell Rows
2 sets of 12-15 reps
Close-Grip Pull-Downs
2 sets of 15-20 reps
Seated Dumbbell Shoulder Press
3 sets of 8-12 reps
Upright Rows
2 sets of 12-15 reps
Dumbbell Lateral Raise
3 sets of 12-20 reps

Squats
6 sets of 3 reps
Hack Squats
3 sets of 8-12 reps
Leg Press
2 sets of 12-15 reps
Leg Extensions
3 sets of 15-20 reps
Stiff-Leg Deadlifts
3 sets of 8-12 reps
Lying Leg Curls
2 sets of 12-15 reps
Seated Calf Raise
3 sets of 15-20 reps

Incline Dumbbell Press
3 sets of 8-12 reps
Hammer Strength Chest Press
3 sets of 12-15 reps
Incline Dumbbell Flyes
2 sets of 15-20 reps
EZ-Bar Curls
3 sets of 8-12 reps
Concentration Curls
2 sets of 12-15 reps
Spider Curls
2 sets of 15-20 reps
Skull Crushers
3 sets of 8-12 reps
Cable Push-Downs
2 sets of 12-15 reps
Cable Kickbacks
2 sets of 15-20 reps

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

Egg Whites
250 grams
Oats
70 grams

Tuna
1 serving
Green Salad
1 serving
Almonds
30 grams

Chicken Breast
150 grams
Rice
200 grams
Broccoli
150 grams

Turkey Breast
150 grams
Ezekiel Bread
2 slices
Banana
1 banana
Whey Protein
40 grams
NOW Carbo Gain
40 grams

Salmon
200 grams
Brown Rice
180 grams
Cauliflower
100 grams

Egg Whites
250 grams
Vegetables
1 serving
Natural Peanut Butter
30 grams

What supplements gave you the greatest gains?

Multivitamins
Vitamin D3

Omega-3
B-Complex

Calcium
Vitamin E

Pre-Workout Booster
Glutamine

BCAAs

Multivitamins
Vitamin C

ZMA

“Motivation and inspiration are locked inside your head along with fears and limitations. You must control them.”

How did your passion for bodybuilding emerge?

Bodybuilding won’t provide immediate, short-term results. It requires you to work, suffer, and feel pain. It’s difficult and that’s what drives me in all aspects of training and dieting disciplines. Bodybuilding became my lifestyle and I couldn’t live without it. It became a part of me.

What or who motivated you to be a bodybuilder?

When I started bodybuilding seriously, I wanted to achieve the most physically appealing body possible. My favorite saying comes from Socrates:

“No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
- Socrates

Where did you go for inspiration?

I’m my own inspiration. I drive myself to be the best I can be mentally and physically. Motivation and inspiration are locked inside your head along with fears and limitations. You must learn to control them.

What are your future bodybuilding plans?

I have no idea where bodybuilding will take me. My current plans are to start competing internationally and go for a pro card.

What is the most important bodybuilding tip?

I believe in hard work, consistency, and intensity no matter the goal. If you don’t get tired from training, then you’re not working out. Get in the gym, destroy your workout, and get out in 45-60 minutes. Get 8-9 hours of uninterrupted sleep per night and eat good, balanced meals.

Who is your favorite bodybuilder?

I love Kevin Levrone’s symmetry and body balance. He’s the uncrowned Mr. Olympia, in my opinion.

How did bodybuilding.com help you reach your goals?

I use BodySpace to connect with people and exchange opinions. It’s a good place to find different approaches to dieting and exercise. I read most of the training, dieting, and lifestyle articles. I also visit the forums regularly. It’s a great place to gain knowledge.