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Exposed – Mr. Olympia Full-Body Workout Routine!
A former multiple-Mr. The Olympia champion recently revealed the training program he used to build his strong, balanced muscle foundation that had him winning shows before he was 21 and winning the Mr. Olympia title before he was 30.
Initially, he started with six weeks of full-body training, to give his body the opportunity to get used to training. He then spent three years following a mass-building routine that he credits as the muscle base that allowed him to become a professional bodybuilder and later win several Mr. Olympia titles. Here is the mass building 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
Slant flies – 2×8-10
Chins/Pull Downs – 3×8
Barbell Rows – 3×8
Deadlift – 3×8
Behind The Neck Press – 3×8
Side lateral – 2×8
Bent Laterals – 2×8
Crunches – 3x max
Hanging leg lift – 3xmax
Training two (W2)
Barbell Squats – 4×8
Hack Squats – 3×8
Leg curls – 3×8
Standing Calf Raise – 3×8
Barbell Curls – 3×8
One-Arm Preacher Curls 2×8
Tricep Pushdowns 3×8
Lying Triceps Extensions 2×8
Duration: Approximately 60 min/training.
This routine is absolutely at odds with many of the professional routines featured in muscle magazines. That’s because what’s in magazines are very often the advanced routines that pros use when they’re ALREADY BUILDING THAT FOUNDATION 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 any Mr. Olympia will attest, a low volume, heavy foundation program works wonders!
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