Sergio Oliva Workout Routine and Diet

Sergio Oliva’s workout routine consists of training different muscle groups on different days of the week, focusing on chest, back, shoulders, biceps, triceps, abs, legs, and calves. His routine is designed for high volume and includes exercises like bench press, deadlifts, and squats.

Sergio Oliva, commonly known as “The Myth,” was a renowned bodybuilder who won three consecutive Mr. Olympia titles. His workout routine and physique have become legendary in the bodybuilding world. Oliva’s training routine was structured around a split system, where he would train specific muscle groups on different days.

This allowed him to target each muscle group with intensity and focus. His routine included exercises like chest press, back rows, shoulder presses, bicep curls, tricep extensions, and leg workouts like squats and calf raises. Oliva’s dedication to his training, along with his unique genetics, contributed to his immense success in the sport of bodybuilding.

Monday: Chest Routine

Before starting your chest workout, it’s important to warm up properly. You can begin with some light cardio exercises such as jogging or jumping jacks to increase your heart rate and warm up your muscles. Another effective warm-up exercise is the push-up. Start with a few sets of push-ups to activate your chest muscles and prepare them for the workout ahead.

Exercises for the chest muscles

For an effective chest workout, consider including exercises such as bench press, dumbbell flyes, and push-ups. These exercises target different areas of the chest and provide a well-rounded workout. The bench press is a classic compound exercise that targets the chest, shoulders, and triceps.

Dumbbell flyes are great for isolating the chest muscles and improving muscle definition. Push-ups are a bodyweight exercise that can be modified to target different parts of the chest.

Number of sets and reps

To build strength and muscle in your chest, aim for 3-4 sets of each exercise with 8-12 repetitions per set. Adjust the weight and repetitions according to your fitness level. It’s important to challenge yourself without sacrificing proper form and technique.

Tips for proper form

  • Keep your back flat on the bench during bench press exercises
  • For dumbbell flyes, focus on a controlled and slow movement
  • Keep your core engaged and your shoulder blades pulled together during push-ups
  • Breathe deeply and maintain a steady rhythm throughout the workout

Tuesday: Arm Routine

Sergio Oliva’s arm routine for Tuesday includes several warm-up exercises before moving on to exercises for the biceps and triceps. The warm-up exercises are important for preparing the muscles and preventing injury. These may include light stretching, arm circles, and wrist exercises.

Once warmed up, Oliva would perform exercises specifically targeting the biceps and triceps. These could include exercises like bicep curls, tricep dips, and hammer curls. The number of sets and reps would depend on Oliva’s personal preference and goals. It is important to note that everyone’s workout routine may differ based on their individual needs.

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To ensure proper form and maximize results, it is essential to use the correct technique during each exercise. Pay attention to the positioning of your body, the range of motion, and the contraction and relaxation of the muscles. It may be helpful to work with a trainer or watch instructional videos to understand the proper form for each exercise.

Remember to start with light weights and gradually increase the intensity as your muscles become stronger and more conditioned. Do not forget to listen to your body and give it adequate rest and recovery time between workouts.

Wednesday: Rest And Recovery

Rest days are an essential part of any workout routine. They allow your body to heal and repair itself, which is crucial for muscle growth and overall fitness. Rest days also help prevent overtraining and reduce the risk of injury. While it may be tempting to keep pushing yourself every day, it’s important to listen to your body and give it the rest it needs.

Active recovery exercises can be done on rest days to promote blood circulation and reduce muscle soreness. These exercises are low-intensity and focus on stretching and mobility. Some examples include walking, yoga, swimming, or foam rolling. Engaging in these activities can help improve flexibility, relieve muscle tension, and promote recovery.

Remember, rest and recovery are just as important as the actual workouts. So make sure to include rest days in your workout schedule and take the time to give your body the rest it deserves.

Thursday: Forearm Routine

Warm-up Exercises

Before starting your forearm routine, it’s important to warm up your muscles to prevent injury. Here are a few warm-up exercises you can try:

  • Wrist rotations: Rotate your wrists in both clockwise and counterclockwise directions for about 10-15 times.
  • Finger stretches: Extend your fingers wide and then gently curl them into a fist. Repeat this exercise for about 10-15 times.
  • Forearm stretches: Hold your arm straight out in front of you and use your other hand to pull your fingers back towards your body, feeling a stretch in your forearm muscles. Hold for about 20 seconds on each arm.

Exercises For The Forearm Muscles

Once you’re warmed up, you can move on to specific exercises that target your forearm muscles:

  • Wrist curls: Hold a dumbbell in your hand with your palm facing up. Slowly curl your wrist upwards towards your body and then lower it back down. Aim for 3 sets of 12-15 reps.
  • Reverse wrist curls: Hold a dumbbell in your hand with your palm facing down. Curl your wrist upwards towards your body and then lower it back down. Aim for 3 sets of 12-15 reps.

Number Of Sets And Reps

For the forearm exercises mentioned above, aim for 3 sets of 12-15 reps. This will help to build strength and endurance in your forearm muscles.

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Tips For Proper Form

When performing forearm exercises, it’s important to maintain proper form to maximize the effectiveness of the workout:

  • Keep your wrists aligned with your forearms throughout the exercises.
  • Start with lighter weights and gradually increase the weight as your strength improves.
  • Control the movement and avoid using momentum to lift the weights.
  • Breathe properly and don’t hold your breath.
  • Listen to your body and stop if you feel any pain or discomfort.

Friday: Back Routine

Sergio Oliva’s Friday back routine consists of warm-up exercises followed by exercises targeting the back muscles. It is important to start with a proper warm-up to prepare the muscles for the workout. Some recommended warm-up exercises for the back include arm swings, shoulder rolls, and light cardio activities.

For the back muscles, Sergio Oliva incorporated exercises such as pull-ups, bent-over rows, lat pulldowns, and cable rows. These exercises help to strengthen the muscles in the back and improve overall posture. It is advisable to perform 3-4 sets of each exercise, with 8-12 reps per set.

When performing these exercises, it is crucial to maintain proper form. Keep the back straight, engage the core, and avoid jerking or swinging movements. Additionally, it is important to use a challenging weight that allows for good technique but also pushes the muscles to work hard.

Sergio Oliva’s Diet Plan

When it comes to Sergio Oliva’s diet plan, an overview of his diet reveals a focus on macronutrient breakdown and a sample meal plan.

In terms of macronutrients, Sergio Oliva emphasized a balanced intake of proteins, carbohydrates, and fats. His diet included high-quality sources of protein such as lean meats, eggs, and fish. Carbohydrates came primarily from complex sources like whole grains, vegetables, and fruits. Healthy fats were incorporated through foods like avocado, nuts, and olive oil.

As for the sample meal plan, Sergio Oliva typically had multiple smaller meals throughout the day rather than a few large ones. His meals were centered around lean proteins, complex carbohydrates, and vegetables. This allowed him to maintain a steady supply of energy while supporting muscle growth and recovery.

Overall, Sergio Oliva’s diet plan focused on providing the necessary nutrients for optimal performance in the gym and in his bodybuilding endeavors.

Sergio Oliva’s Training Philosophy

Sergio Oliva, also known as “The Myth,” had a unique training philosophy that set him apart from other bodybuilders of his time. One key aspect of his routine was the emphasis on high reps with high sets per muscle group. This approach allowed him to target specific muscle fibers and stimulate maximum growth. Oliva believed in the importance of warm-up exercises to prepare the muscles for the intense workout ahead. By performing light warm-ups, he was able to increase blood flow and minimize the risk of injury.

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Another tip that Oliva shared was to ensure effective workouts by utilizing Joe Weider’s Rest-Pause Principle. This technique involves performing a set of exercises, taking a short rest, and then continuing with additional sets. This not only helps to increase intensity but also promotes muscle growth and strength.

Sergio Oliva’s Supplements

Sergio Oliva incorporated various supplements into his training routine to support his physical performance and overall health. Some of the supplements he used include:

  • Protein powder: Sergio consumed protein powder to promote muscle growth and aid in post-workout recovery.
  • Creatine: He supplemented with creatine to enhance power and strength during his workouts.
  • Branched-chain amino acids (BCAAs): BCAAs were a part of his supplementation strategy to support muscle recovery and prevent muscle breakdown.
  • Pre-workout supplement: Sergio used a pre-workout supplement to increase energy levels and improve focus during his training sessions.

These supplements played a crucial role in Sergio Oliva’s workout routine. The protein powder provided him with the necessary building blocks for muscle growth and repair, while creatine enhanced his strength, allowing him to lift heavier weights. BCAAs aided in muscle recovery, reducing muscle soreness and fatigue. The pre-workout supplement boosted his energy and mental focus, enabling him to train at his best.

Sergio Oliva Workout Routine

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Frequently Asked Questions

Did Arnold Schwarzenegger Workout For 5 Hours A Day?

Arnold Schwarzenegger worked out for at least five hours a day, focusing on high-volume training to add quality mass to his physique. He also incorporated walking for active recovery into his routine.

What Workout Routine Does Cbum Follow?

CBUM follows a workout routine that consists of seven exercises in a specific order. The exact details of the routine are not provided.

How Many Hours Does Phil Heath Workout?

Phil Heath works out for approximately two hours each session, focusing on three to five exercises per muscle group. He emphasizes the technical performance of the exercises, following a similar approach to bodybuilding legends Arnold Schwarzenegger and Ronnie Coleman, who have also won multiple Mr.

Olympia titles.

How Big Were Sergio Oliva Biceps?

Sergio Oliva’s biceps were very big.


Sergio Oliva’s workout routine is a testament to his dedication and discipline in the world of bodybuilding. His focus on high-volume training and active recovery allowed him to sculpt his physique and achieve his goals. From chest and back exercises to shoulder, bicep, and tricep workouts, Oliva left no stone unturned in his pursuit of greatness.

By following his workout routine and incorporating his principles of training, individuals can strive to reach new heights in their own fitness journeys.

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