Nubret’s training was actually fairly simple when looked at from an outsider’s point of view, but it doesn’t really take into account the mindset of Nubret or the amount of “instinctive” training he used, a technique used by many other bodybuilders of the “golden age” that trained with higher reps and higher volume.

Serge Nubret Training Routine So I have covered the basics of his routine above, but let’s look at this in a little more detail now. Anyone with a weightlifting ego won’t do well with this program. You will be aiming to pick a weight on each exercise in which you could to a max of around 20 reps with. Serge Nubret would do situps every single morning, seven days a week for one hour straight – working up to 2,000 sit-ups per day. Serge would lift weights 6 days a week and he would hit each muscle group twice per week. Monday: Chest, Quads and Abs Tuesday: Back, Hamstrings and Abs Wednesday: Shoulders, Arms, Calves and Abs. Serge Nubret was a great bodybuilder, one of the very best. But he'd worked out very hard on the basics and had built his physique over a number of years, ate a lot, trained a lot, and ate some more. He also had outstanding genetics and was juicing way back when in his competitive days, which was nothing new; all the greats did. Serge Nubret – The Art of Bodybuilding Through intense weight training and superior nutrition, a bodybuilder will create his or her physique by enlarging individual muscle groups while maintaining symmetry and balance, leading to the end result: an aesthetic, muscular masterpiece.

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Sergio Oliva Training Routine. Sergio Oliva stated that the following routine was his only true exercise program. His training routine involved some interesting combinations…high volume, 5×5 work, supersets, antagonistic training, a modest – but heavy – squat workout, 20 rep squat sets, and the philosophy of hitting each muscle group twice a week.

In the Augsut/September 1973 issue of MTI, Sergio Oliva had this to say:

Since 1970 these are the only exercises I have been doing. Any other exercises printed in any other magazine are false.

Monday. On Monday, Sergio Oliva blasted his chest with bench press, dips and flyes, and also worked his back with chinups.

Bench Press supersetted with Chinning Bar.

Set 1. Bench Press 200 x 8, 15 reps on chinning bar

Set 2. Bench Press 220 x 8, 15 reps on chinning bar

Set 3. Bench Press 260 x 8, 10 reps on chinning bar

Set 4. Bench Press 300 x 8, 10 reps on chinning bar

Set 5. Bench Press 320 x 8, 8 reps on chinning bar

Set 6. Bench Press 350 x 8, 8 reps on chinning bar

Set 7. Bench Press 380 x 8, 5 reps on chinning bar

DB Flyes supersetted with Dips.

5 sets of 15 reps with 80 pound dumbbells, supersetted with dipping. The set, rep and weight scheme for dipping was not provided by Sergio Oliva.

Tuesday. On Tuesdays, Sergio worked his shoulders, biceps and triceps. Most rep and set schemes followed a 5×5 pattern.

Press. 5 sets, 15 reps with 200 pounds

Extending Heavy Curls. 5 sets, 5 reps, 200 pounds

French Curls. 5 sets, 5 reps, 200 pounds

Scott (Curls) Bench. 5 sets, 10 reps, 150 pounds

Scott (Curls) Bench with Dumbbells. 5 sets, 5 reps, 60 pound dumbbell

Sitting Down Triceps. 5 sets, 5 reps with 60 pound dumbbell, supersetted with Tricep Press Downs

Wednesday. On Wednesday, Sergio worked abs first, then heavy squats and calves. You will notice that there is no direct hamstring work.

Situps. 10 sets, 50 reps

Leg Raises. 5 sets, 20 reps

Side Bends with Bar Behind Neck. 5 sets, 200 reps

Squats. 300 x 5, 400 x 5, 440 x 5, 470 x 5, 500 x 4

Standing Heel Raises. 10 sets, 8 reps, 300 pounds

Thursday. Sergio’s second chest and back workout of the week. You’ll also notice a fair amount of shoulder work as well.

Bench Press. 200 x 5, 220 x 5, 260 x 5, 300 x 5, 320 x 5, 350 x 5, 380 x 5

Press Behind Neck. 5 sets, 5 reps, 250 pounds, supersetted with Rowing Machine, 200 pounds

Sitting Press with Dumbbells. 80 pound dumbbells. No set and rep scheme provided

Dipping Bar. 5 sets, 8 reps with no weight

Friday. Friday’s workout was another heavy arm day, but also features more back work. For the most part, Sergio used fewer sets for biceps on this day.

Press. 3 sets, 5 reps, 200 pounds

Extending Heavy Curls. 3 sets, 5 reps, 200 pounds

French Curls. 3 sets, 5 reps, 200 pounds

Scott Bench for Triceps. 3 sets, 5 reps, 200 pounds

Scott Bench for Triceps with Dumbbell. 3 sets, 5 reps, 50 pound dumbbell, supersetted with Tricep Press Downs.

Chinning Behind Neck. 5 sets, 5 reps

Chinning Bar with Closed Hands. 5 sets, 5 reps, supersetted with Tricep Machine Pull Downs

Saturday. Another ab and leg day. Sergio used lighter squats, and also incorporated front squats into his routine. Again, no direct hamstring work. Also notice that Sergio performed three 20-rep squat sets.

Situps. 5 sets, 10 reps

Leg Raises. 5 sets, 10 reps

Side Bends with Bar Behind Neck. 5 sets, 50 reps

Squats. 3 sets, 3 reps with 300 pounds. 2 sets, 3 reps with 400 pounds. 3 sets, 20 reps with 250 pounds.

Front Squats. 5 sets, 10 reps, 200 pounds

Sitting Heel Raises. 5 sets, 5 reps, 200 pounds

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Serge Nubret Cycle

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Serge Nubret's Son Stanley Nubret

Serge Nubret High Rep Leg Training Program

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