Bodybuilding Workouts

Casey Viator’s Training Routine

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Casey Viator’s Training

by Achilles Kallos (1971)

Nineteen year old Casey Viator from New Iberia, La. is the youngest bodybuilder to have won the Mr. America title. He started training when he was fifteen, which, in my opinion, is the right time to start bodybuilding.

Casey has been fortunate in many ways, having a good physical background, sound training advice and a superb genetic potential. At the same time, however, he is an exceptionally hard trainer, in spite of the fact that he works long hours at his job as a welder.

Two former Mr. Americas have guided him: Boyer Coe and Red Lerille. For the past year Casey has been training under the watchful eye of Art Jones of Deland, Florida. As you may know, Art Jones invented the Nautilus machine. This machine enables you to train your body harder in less time with outstanding results.

According to Jones, Casey is one of the strongest men he has ever trained and no one yet has been able to exceed the poundages he uses on the Nautilus machine. Although Casey has not really bothered to exert himself with maximum poundages as he prefers to train for bodybuilding, he has done the following: Bench Press 460 lbs.; Full Squat 505 x 14 reps; Press Behind Neck 280 lbs; and Barbell Curl 225 x 4 reps.

Casey trains three times a week, working the whole body in one workout lasting about 2 to 2½ hours. He employs the Nautilus machine mainly for the arms and lats and conventional barbell and dumbell movements for the rest of the body. When he trains on the conventional exercises he does some of them one after the other without much rest. That is why he is able to train his whole body thoroughly and in such a short time.

Here is Casey’s three day a week routine:

Legs (conventional method)

1.) Leg Press 750 lbs. x 20 reps.

2.) Leg Extension – 250 lbs. x 14 to 20 reps.

3.) Full Squat – 505 x 14-20.

4.) Leg Curl – 150 x 14-20.

These exercises are done one after the other without the usual rest associated with such large poundages. I would like to see anyone else duplicate this.

Lats (Nautilus machine)

1.) Pullover – 3 sets of 20 reps.

2.) Circular Pulldown – 3 sets of 20.

3.) Chins – 3 x 20.

Each exercise is done in the normal set fashion.

Deltoids (conventional and Nautilus)

1.) Standing Laterals – 60 lbs. x 3 sets of 20 reps.

2.) Barbell Press Behind Neck – 215 lbs. x 3 sets of 20 reps.

3.) Nautilus Lateral Raise – 3 x 20.

You will note that two movements are done with barbell and dumbells and one on the Nautilus.

4.) Barbell Shrug – 280 lbs. 3 x 20.

Chest (conventional)

1.) Barbell Bench Press – 350 lbs. 2 x 20.

2.) Incline Barbell Press – 225 lbs. 3 x 20.

3.) Dips – 100 lbs. 3 x 20.

4.) Cable Crossover – 40 lbs. 3 x 20.

Arms (Nautilus)

1.) Conventional Barbell Curl – 200 lbs. 1 x 20.

2.) Combination Triceps and Biceps exercise – 120 lbs. 1 x 20.

3.) Triceps Extension (similar to pulley pushdown) – 110 lbs. 1 x 20.

4.) Compound Triceps movement – 1 x 20.

Calves (conventional)

1.) One Legged Calf Raise – 85 lb. dumbell 4 x 50.

Forearms (conventional)

1.) Barbell Wrist Curl – 145 lbs. 2 x 20.


400 lbs. 1 set of 30 reps.

Many of us think we are training hard, but after looking at Casey’s routine we might have to review our definition of hard work! You will note he employs high reps. Obviously this involves a lot of concentration as well.

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
  • Catalin Manea Sep 6,2013 at 8:15 am

    I love doing giant sets and I prefer a HIT routine over volume training. Very inspiring post

  • george Feb 8,2012 at 12:36 pm

    Well peoples, I gave this workout a try yesterday. I will say that i tweeked it a bit. only change i did was only do one set per exercise but still kept the rep range on it. Today, I am pretty sore but the good kind. So overall this is a great routine if you want to do something different. I would say adjust it accordingly to your own specific needs.
    I will also say that Casey was definitely a beast! One set was tough enough for me and this man did 3 sets for the majority of each. The weight he used as well is outstanding!I did a mere fraction and I’m worn out.
    So in all……good routine..Casey was a Beast…and try it for yourself to see if you like it. I may do this one when I need a break from the norm…

  • arlen Jun 8,2011 at 1:55 am

    casey used to date my friend shelia in jax, fla back in the 70’s I helped him do this workout there was no rest between sets during the leg workout – there is not a pro bodybuilder today who could duplicate that workout – casey had sergio oliva on the ground about to die trying to keep up with him -one of the strongest guys ive ever trained with, arlen

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