A past multiple-Mr. Olympia champion recently revealed the training regimen he used to build his strong, balanced foundation of muscle that had him winning shows before he was 21 and winning the Mr. Olympia title before he was 30.
Initially, he started off with six weeks of full-body workouts, in order to allow his body to become accustomed to training. After that, he spent three years following a mass-building routine, which he credits as forming the base of muscle, which allowed him to become a professional bodybuilder and later, win multiple Mr. Olympia titles. Here is that mass-building routine:
Week 1:
Monday – W1
Tuesday – Rest
Wednesday – W2
Thursday – Rest
Friday – Rest
Saturday – W1
Sunday – Rest
Week 2:
Monday – W2
Tuesday – Rest
Wednesday – Rest
Thursday – W1
Friday – Rest
Saturday – W2
Sunday – Rest
Workout One (W1)
Bench Press – 3×8
Incline Press – 3×8
Incline Flies – 2×8-10
Chins/Pull Downs – 3×8
Barbell Rows – 3×8
Dead Lifts – 3×8
Behind The Neck Press – 3×8
Side Laterals – 2×8
Bent Laterals – 2×8
Crunches – 3xmax
Hanging Leg Raises – 3xmax
Workout Two (W2)
Barbell Squats – 4×8
Hack Squats – 3×8
Leg Curls – 3×8
Standing Calf Raises – 3×8
Barbell Curls – 3×8
One-Arm Preacher Curls 2×8
Triceps Pushdowns 3×8
Lying Triceps Extensions 2×8
Duration: Approximately 60 Min/Workout.
This routine definitely contradicts many of the pros routines featured in muscle magazines. That is because what is featured in magazines is very often the advanced routines that pros use once they’re ALREADY BUILD THAT FOUNDATION OF MUSCLE. The routines they used to build that muscle are often overlooked, because they are simple, low-volume, and often very unexciting. But, as one Mr. Olympia will attest to, a low-volume, heavy foundation program works wonders!
