A multiple past-Mr. The Olympia champion recently revealed the training regimen he used to build his strong, balanced muscular base that saw him win shows before he was 21 and win the Mr. Olympia title before he was 30.
Initially, he started with six weeks of full-body workouts to allow his body to get used to the training. After that, he spent three years following a mass-building routine, which he credits as the foundation of muscle, which allowed him to become a professional bodybuilder and later win multiple Mr. Olympia titles. Here’s that bulk build 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
Training One (W1)
Bench Press – 3×8
Incline press – 3×8
Inclined Flies – 2×8-10
Dominadas/Pull Downs – 3×8
Barbell Rows – 3×8
Deadlift – 3×8
Behind the Neck Press – 3×8
Lateral Sides – 2×8
Folded Sides – 2×8
Abs – 3xmax
Hanging Leg Raises – 3xmax
Workout Two (W2)
Barbell Squats – 4×8
Hack Squats – 3×8
Push-ups – 3×8
Standing Calf Raises – 3×8
Barbell Curl – 3×8
One Arm Preacher Curls 2×8
3×8 Triceps Pushdown
Lying Triceps Extensions 2×8
Duration: Approximately 60 Min/Training.
This routine definitely contradicts many of the professional routines that appear in muscle magazines. This is because what is featured in the magazines is very often the advanced routines that the pros use once they ARE ALREADY BUILDING THE BASE 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 attests, a heavy, low-volume foundation program works wonders!