A multiple past-Mr. The Olympia champion recently revealed the training regimen he used to build his strong and balanced muscle base that saw him win shows before age 21 and win the Mr. Olympia title before age 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 several Mr. Olympia titles. Here’s that mass-building routine:

Week 1:

Monday – S1

Tuesday – Break

Wednesday – S2

Thursday – Break

Friday – Break

Saturday – S1

Sunday – Break

Week 2:

Monday – S2

Tuesday – Break

Wednesday – Break

Thursday – S1

Friday – Break

Saturday – S2

Sunday – Break

Training One (W1)

Bench Press – 3×8

Inclined Press – 3×8

Slant Flies – 2×8-10

Chins / Pull Downs – 3×8

Rows with bar – 3×8

Dead Elevators – 3×8

Behind the neck press – 3×8

Side panels – 2×8

Folded sides – 2×8

Abs – 3xmax

Hanging Leg Raises – 3xmax

Workout Two (W2)

Barbell Squats – 4×8

Squat Hack – 3×8

Leg push-ups – 3×8

Standing Calf Raise – 3×8

Barbell Curls – 3×8

One Arm Preacher Curls 2×8

3×8 triceps curls

Lying 2×8 Triceps Extensions

Duration: Approximately 60 Min / Training.

This routine definitely contradicts many of the professional routines featured in muscle magazines. This is because what appears in the magazines is often the advanced routines that professionals use once they ALREADY BUILD THAT MUSCLE BASE. The routines they used to build that muscle are often overlooked, because they are simple, low-volume, and often very unexciting. But, as Mr. Olympia will attest, a heavy, low-volume foundation program works wonders!


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