10/10/12

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Sergio Oliva Training Routine

JOIN THE FORUM

HOME

SUPPLEMENT DEAL OF THE DAY

FORUM

WORKOUTS

ARTICLES

POWERLIFTING LEAGUE

EXERCISES

SUPPLEMENTS

TOOLS

TRAINING

Sergio Oliva Training Routine

M ick M adden

MISC

NUTRITION

Search

D ecem ber2 9 , 2 0 0 9
Art
icles, Body building Art
icles, Body building W orkout
s
0

Tw eet

Sergio Oliva Training Routine. Sergio

Oliva stated that the following routine

Launchgasm

was his only true exercise program. His

training routine involved some

You never get a second chance, to open your first

affiliate!

interesting combinationshigh volume,

55 work, supersets, antagonistic
training, a modest but heavy squat

Try The Bar Method

workout, 20 rep squat sets, and the

philosophy of hitting each muscle group
twice a week.

thebizraiseyourgame.com/launchgasm

Chicago's Best New Workout! New Client Special

$100 for 30 Days
www.barmethod.com

Pro Grips No1 Gym Gloves

JOIN MUSCLE AND BRAWN ON FACEBOOK

Used by Mr universe Neale Cranwell Lift more,sweat

less. Just 12.99
www.progrips.co.uk

In the Augsut/September 1973 issue of

MTI, Sergio Oliva had this to say:

Signal FFS 4.0

Fitness-for-Service Software. API 579/ASME FFS-1
2007
www.QuestIntegrity.com/SignalFFS

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.

Estimado(a):lanzca
Su direccin IP: 167.175.221
Est intentando acceder a:

En pro de la Seguridad de los

Seguridad de Informacin de l

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

muscleandbrawn.com/sergio-oliva-training-routine/

MUSCLE AND BRAWN VIA EMAIL

E nt
ery ourem ailaddresst
o receive not
ificat
ions
of new art
icles.
1/5

10/10/12

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Sergio Oliva Training Routine
DB Flyes supersetted with Dips.

Join 8 9 ot
hersubscribers

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.

Subscribe

Email Address

Tuesday. On Tuesdays, Sergio worked his shoulders, biceps and triceps. Most rep and set
schemes followed a 55 pattern.
Press. 5 sets, 15 reps with 200 pounds

POPULAR

COMMENTS
4 Ways t o Get Fr eaking Hu g e

June 0 6 , 2 0 1 0

1 2 0

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

10 Reaso ns S t u ar t Mc Ro b er t Can Go Fu c k
Him self

French Curls. 5 sets, 5 reps, 200 pounds

D ecem ber1 4 , 2 0 0 9

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

Mr . Olym p ia Jay Cu t ler Tr aining Ro u t ines

1 0 8

Sept
em ber1 9 , 2 0 0 9

8 7

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

Do r ian Yat es Wo r ko u t Ro u t ine

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

D ecem ber0 9 , 2 0 0 8

4 7

Tr aining : Ro nnie Co lem an Wo r ko u t

Ro u t ine

Sept
em ber2 1 , 2 0 0 9

4 5

Big g est Bo d yb u ild ing Ar m s

Aug ust2 4 , 2 0 0 9

4 4

Review o f Cyt o S p o r t s New Mo nst er

Mass!

M arch 1 7 , 2 0 0 9

4 3

Ar no ld S c hw ar zeneg g er s Wo r ko u t Ro u t ine

July 2 5 , 2 0 0 9

3 5

Thursday. Sergios second chest and back workout of

the week. Youll 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. Fridays 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
muscleandbrawn.com/sergio-oliva-training-routine/

POPULAR WORKOUTS
> > Ronnie Colem an W orkoutRout
ine
> > Jay Cut
lerTraining Rout
ines
> > D orian Yat
es' W orkoutRout
ine
> > W endler5 / 3 / 1 Pow erlift
ing Sy st
em
> > Arnold Schw arzeneg g erBeg innerProg ram s
> > L ay ne N ort
on W orkout- Pow er&
Hy pert
rophy
> > Arnold Schw arzeneg g erW orkoutRout
ine
2/5

10/10/12

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Sergio Oliva Training Routine

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.

> > Serg io O liva Training Rout

ine
> > BillK azm aierTraining Rout
ine
> > St
rong m an Training Rout
ine

POPULAR ARTICLES
>>
>>
>>
>>
>>
>>
>>
>>
>>
>>

4 W ay sTo G etF reaking Hug e

F ullbody W orkout
sReference G uide
D et
erm ining N at
uralBody building Pot
ent
ial
Hig h Volum e Training
W endlerW est
side St
rong m an Tem plat
e
U nderst
anding W orkout
sRepsAnd Set
s
Int
erview W it
h Chaos& Pain Jam ie L ew is
Big g estBody building Arm s
7 ( Plus7 ) Body building E x ercises
1 0 Bulk Rout
inesThatW ork

Front Squats. 5 sets, 10 reps, 200 pounds

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

Related Posts
Leg Training: Eleven Sets of Squats
Casey Viators Training Routine
Training: Ronnie Coleman Workout Routine
Bill Kazmaier Training Routine

About the Author

M ickM adden ist
he prim ary cont
entm anag erforM uscle and Braw n. Q uest
ions? Please visitt
he forum .

Related Posts

G et
t
ing Back Int
o Training

Sm artTraining And St
rong
Philosophy

Training And N ut
rit
ion:
W here To St
art
?

8 Comments
O sdelSept
em ber2 7 , 2 0 1 2 at1 1 : 2 4 pm - Reply
Serg io O livaw ast
he only body buildert
o beatArnold Schw arz eneg g erin aM rO ly m piacom pet
it
ion.
K eep in m ind t
hathe did t
hatalm ost3 0 or4 0 y earsag o, t
here w ere differentt
raining rout
inesand
w orkout
s.
L ike orD islike:
0

muscleandbrawn.com/sergio-oliva-training-routine/

3/5

10/10/12

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Sergio Oliva Training Routine

M ichaelF ry erF ebruary 7 , 2 0 1 2 at9 : 3 1 pm - Reply

I can only com pare at
hlet
esin any sportag ainstt
heircont
em poraries. W hile m ostw ould claim Serg io
overt
rained by aconsiderable am ount
, hissuccessesag ainstt
hose of hist
im e are im m ense. He should
have w on atleastone m ore M r. O ly m pia( 1 9 7 2 ) . The use of st
eroidsand HG H t
oday ism any t
im esw hatit
w ast
hen, so it
?sim possible t
o know w hathe?d have looked like if he used t
he $ 7 0 , 0 0 0 pery earof drug s
m ostprofessionalbody buildersuse t
oday .
PopularCom m ent
. L ike orD islike:
6

H . M oore June2 5 , 2 0 1 1 at1 2 : 1 0 am - Reply

W ell, I can say t
hatI personally w at
ched O livat
rain att
he D uncan St
. YM CA in 1 9 7 2 . I w asin bootcam p at
G reatL akes, Illand t
ookt
he Am Trakt
o Chicag o on a7 2 hr. leave j
ustt
o see him . I can t
elly ou t
hatt
he
w orkoutt
hatI saw w asasst
at
ed in t
he art
icle forThursday and F riday . He had t
w o w orkoutpart
nerst
hat
w ere brut
es, and one w ascalled L ionous. They could?tkeep up. The poundag eshe used w ere am az ing
w it
h g ood form . G runtlike abullw it
h each rep, and avery hig h pit
ch voice. I also w at
ched him t
ake and
adm ititw asdianabolaft
erhisw orkoutshow er. I also boug htacan of Blairsprot
ein from him . G reat
est
overallbody builderof allt
im e and seem ed t
o be at
ruly nice person.
PopularCom m ent
. L ike orD islike:

1 4

V it
am an T N ovem ber1 7 , 2 0 1 0 at7 : 3 6 am - Reply
Serg io O livaw asm y favorit
e body builder
PopularCom m ent
. L ike orD islike:
8

John Aug ust1 8 , 2 0 1 0 at1 2 : 0 3 am - Reply

W ow , t
he am ountof set
sand repsw ould killt
he averag e m an. There isno w ay an even nat
urally g ift
ed
m an could sust
ain t
hatw orkload and g etbig g erand st
rong er.
Serg io did t
ouch on akey elem entand t
hatw ast
o g o heavy and t
hen supersetex ercisest
o fat
ig ue t
he
m uscle w it
h hig herreps. I j
ustdon?tsee t
he need t
o have t
hatm any set
sasitleadst
o overt
raining . The
only w ay t
o do t
hatkind of w orkoutand be able t
o g row ist
o use alotof pharm aceut
icals.
I am w illing t
o bethe w ould have been even big g ert
han he w ashad he done only t
w o set
sinst
ead of
t
he hig h volum e approach he used w hich of course w ast
y picalof t
hatt
im e. Art
herJones, M ike M ent
z er
and D orian Yat
eshave proven t
hatitishig h int
ensit
y com bined w it
h shortand infrequentt
raining t
hat
account
sfort
he siz esw e are seeing t
oday .
Hotdebat
e. W hatdo y ou t
hink?
5

1 0

T y rone April2 2 , 2 0 1 1 at1 : 2 4 pm - Reply

N o offense g uy , butt
hisw orkout( if itreally isSerg io?sw orkout
) w on him 2 M r. O ly m pia?s
t
hatI know of, and m any ot
hert
it
les. He revolut
ioniz ed w hatabody builderissupposed t
o
looklike, and earned aplace in hist
ory . W here are y ourO ly m piat
it
les?
To t
he aut
hor, I have neverheard of a!sit
t
ing dow n press? oran !ex t
ended curl. ? I looked
up t
hesw ordsonline w it
h no success. W hatex act
ly are t
hose?
PopularCom m ent
. L ike orD islike:
7

T ay lorApril2 7 , 2 0 1 1 at6 : 5 3 am - Reply

Ty rone isrig ht
. O livaw on 3 O ly m pia?sand m any ot
hert
it
lesand w asscrew ed outof
severalot
hers. He w asnicknam ed AThe M y t
hBforg ood reason. To crit
iciz e hist
raining is
craz y . BTW , O livadid t
rain w it
h Jonesforaw hile before t
he 1 9 7 1 M r. U niverse. D arden
t
alksaboutitin hisbook( N ew ) Hig h Int
ensit
y Body building .
PopularCom m ent
. L ike orD islike:

muscleandbrawn.com/sergio-oliva-training-routine/

4/5

10/10/12

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Sergio Oliva Training Routine
K ris R . June5 , 2 0 1 0 at8 : 4 4 pm - Reply
Serg io rout
ine isone of t
he best
. Thanksfort
he inputon hisrout
ine, ive used t
hisrout
ine forsix m ont
hs
and it
sg reat
.
Hotdebat
e. W hatdo y ou t
hink?
6

Leave A Response
N am e ( required)

Com m ent

E m ail( required)

W ebsit
e

Post Comment
Youcanaddalinkt
o follow y ouont
w it
t
erif y ouputy ourusernam eint
hisbox .
O nly needst
o beaddedonce( unlessy ouchang ey ourusernam e) . N o ht
t
p or@

Tw it
t
er
N ot
ify m e of follow - up com m ent
sby em ail.
N ot
ify m e of new post
sby em ail.

BROWSE BY TOPIC:

CONNECT @ FACEBOOK

AbsArt
icles backBack E x ercises
Bench PressBiog raphy Body buil
ding
Casey But
tChestChestE x ercises D eadl
ift
D oberm an D an D orian Yat
esF em ale

Gallery Ifbb Interview

Jay Cut
lerM isc M r. O ly m pia M uscle
w allpaper

Building M usclet
ech N ut
rit
ion

Pow erlift
ing

Review

Review sRonnieColem an

rout
ine ShoulderE x ercisesShoulders
SquatSt
eroids st
rong m an supplem entg uide
supplem entreview

Supplem ent
Review sSupplem ents

MUSCLE AND BRAWN

1 5 0 M uscle Building Tips
7 5 Bench PressTips
About
Advert
ise
Cont
act
F em ale F it
nessand St
reng t
h
Reg ist
er
Supplem entD ealof t
he D ay

Training U niversalN ut
rit
ion Video
Vince D elM ont
e VPX

W allpaperW orkoutW

orkout
s

Copy rig ht 2 0 1 2 - M uscle and Braw n. Allrig ht

sreserved.

muscleandbrawn.com/sergio-oliva-training-routine/

Body building , Pow erlift

ing and M uscle Building

Back t
o Top

5/5