Can you handle training like Arnold Schwarzenegger, Sergio Oliva or Lou Ferrigno? These legends set a new standard for muscle mass and training frequency.
It was not uncommon for these Herculean beasts to train 6 days per week as follows:
If you consider running a program like this I strongly recommend backing it with plenty of rest and food. If at any time you feel worn down, take a complete week away from the gym.
Understand that this is my variation of a 1970s workout. It's what I would do if I were training using this template.
Note on the Landmine Press. The landmine press is performed with one end of a barbell secured in a corner, perhaps under the middle of a heavy dumbbell. The lifter presses the other end overhead with one arm.
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Intermediate - Program Duration12 weeks
- Days Per Week
6 - Time Per Workout45-60 minutes
- Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines - Target GenderMale & Female
- Recommended Supps
Whey Protein Isolate
Creatine Monohydrate
Strong Pre-Workout
Carbohydrates (post workout)
Essential Fats
Multivitamin - Workout PDFDownload Workout
Workout Description
The 1970s was a dynamic era in bodybuilding. Physiques grew in size but also in personality. Many notable legends etched their legacies upon the world of bodybuilding during this decade:- Arnold Schwarzenegger
- Sergio Oliva
- Frank Zane
- Franco Columbu
- Lou Ferrigno
- Mike Mentzer
It was not uncommon for these Herculean beasts to train 6 days per week as follows:
- Monday - Chest and Back
- Tuesday - Shoulders and Arms
- Wednesday - Legs
- Thursday - Chest and Back
- Friday - Shoulders and Arms
- Saturday - Legs
- Sunday - Rest
1970s Bodybuilding Routine
The following workout is based upon the structure listed above. Make no bones about it: this is a brutal, taxing training style. It certainly is not for everyone.If you consider running a program like this I strongly recommend backing it with plenty of rest and food. If at any time you feel worn down, take a complete week away from the gym.
Understand that this is my variation of a 1970s workout. It's what I would do if I were training using this template.
Note on the Landmine Press. The landmine press is performed with one end of a barbell secured in a corner, perhaps under the middle of a heavy dumbbell. The lifter presses the other end overhead with one arm.
| Monday | ||
|---|---|---|
| Chest and Back | ||
| Exercise | Sets | Reps |
| Bench Press | 3 | 8-10 |
| Incline Dumbbell Bench Press | 3 | 8-12 |
| Cable Crossovers | 5 | 10-15 |
| Low Rack Pull | 3 | 6-8 |
| Wide Grip Pull Ups | 5 | 15 |
| One Arm Dumbbell Row | 3 | 10-15 |
| Barbell Ab Rollout | 3 | 8-12 |
| Hanging Knee Raise | 3 | 12-15 |
| Tuesday | ||
|---|---|---|
| Shoulders and Arms | ||
| Exercise | Sets | Reps |
| Seated Dumbbell Press | 3 | 10-12 |
| Upright Rows | 3 | 10-15 |
| Bent Over Reverse Fly | 5 | 10-15 |
| Cable Tricep Extensions | 4 | 10-15 |
| Skullcrushers | 4 | 10-12 |
| Barbell Curls | 4 | 8-12 |
| One Arm Cable Curls | 4 | 10-15 |
| Wednesday | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squats | 5 | 6-12 |
| Hack Squats | 3 | 10-12 |
| Leg Extensions | 3 | 10-15 |
| Good Mornings | 3 | 8-10 |
| Leg Curls | 5 | 10-15 |
| Seated Calf Raise | 4 | 12-15 |
| Standing Calf Raise | 4 | 12-15 |
| Thursday | ||
|---|---|---|
| Chest and Back | ||
| Exercise | Sets | Reps |
| Incline Bench Press | 3 | 8-10 |
| Chest Dips | 3 | 10-15 |
| Dumbbell Flyes | 5 | 10-15 |
| Barbell Row | 3 | 8-10 |
| Lat Pull Down | 5 | 8-12 |
| Seated Cable Row | 3 | 10-15 |
| Plank | 3 | 60 seconds |
| Dumbbell Side Bend | 3 | 10-12 |
| Friday | ||
|---|---|---|
| Shoulders and Arms | ||
| Exercise | Sets | Reps |
| Military Press | 3 | 8-10 |
| Side Lateral Raise | 5 | 10-15 |
| Landmine Press | 3 | 10-12 |
| Seated French Press | 4 | 8-10 |
| One Arm Dumbbell Tricep Extension | 4 | 10-12 |
| Seated Dumbbell Curl | 4 | 10-12 |
| EZ Bar Preacher Curls | 4 | 10-12 |
| Saturday | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Leg Press | 5 | 20 |
| Walking Barbell Lunge | 3 | 10-12 |
| Bulgarian Split Squat | 3 | 10-12 |
| Stiff Leg Deadlifts | 3 | 8-10 |
| Single Leg Curl | 5 | 10-15 |
| Floor Barbell Calf Raise | 4 | 12-15 |
| Leg Press Calf Press | 4 | 12-15 |
