A multiple past-Mr. The Olympia champion recently revealed the training regimen he used to build the strong, balanced muscular foundation that saw him win shows before the age of 21 and win the Mr. Olympia title before the age of 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 go on to 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
Workout one (W1)
Bench press – 3×8
Incline Press – 3×8
Inclined Flies – 2×8-10
Chin-ups/Pull Downs – 3×8
Barbell Rows – 3×8
Deadlift – 3×8
Press behind the neck – 3×8
Lateral Sides – 2×8
Folded Sides – 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/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 BASE MUSCLE. The routines they used to build that muscle are often overlooked because they’re simple, low-volume, and often very unexciting. But, as one Mr. Olympia attests, a low volume, heavy foundation program works wonders!
