Sergio Oliva Training Routine. Sergio Oliva stated that the following routine was his only true exercise program. His training routine involved some interesting combinations…high volume, 5×5 work, supersets, antagonistic training, a modest – but heavy – squat workout, 20 rep squat sets, and the philosophy of hitting each muscle group twice a week.

In the Augsut/September 1973 issue of MTI, Sergio Oliva had this to say:

Since 1970 these are the only exercises I have been doing. Any other exercises printed in any other magazine are false.

Monday. On Monday, Sergio Oliva blasted his chest with bench press, dips and flyes, and also worked his back with chinups.

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Bench Press supersetted with Chinning Bar.

Set 1. Bench Press 200 x 8, 15 reps on chinning bar

Set 2. Bench Press 220 x 8, 15 reps on chinning bar

Set 3. Bench Press 260 x 8, 10 reps on chinning bar

Set 4. Bench Press 300 x 8, 10 reps on chinning bar

Set 5. Bench Press 320 x 8, 8 reps on chinning bar

Set 6. Bench Press 350 x 8, 8 reps on chinning bar

Set 7. Bench Press 380 x 8, 5 reps on chinning bar

DB Flyes supersetted with Dips.

5 sets of 15 reps with 80 pound dumbbells, supersetted with dipping. The set, rep and weight scheme for dipping was not provided by Sergio Oliva.

Tuesday. On Tuesdays, Sergio worked his shoulders, biceps and triceps. Most rep and set schemes followed a 5×5 pattern.

Press. 5 sets, 15 reps with 200 pounds

Extending Heavy Curls. 5 sets, 5 reps, 200 pounds

French Curls. 5 sets, 5 reps, 200 pounds

Scott (Curls) Bench. 5 sets, 10 reps, 150 pounds

Scott (Curls) Bench with Dumbbells. 5 sets, 5 reps, 60 pound dumbbell

Sitting Down Triceps. 5 sets, 5 reps with 60 pound dumbbell, supersetted with Tricep Press Downs

Wednesday. On Wednesday, Sergio worked abs first, then heavy squats and calves. You will notice that there is no direct hamstring work.

Situps. 10 sets, 50 reps

Leg Raises. 5 sets, 20 reps

Side Bends with Bar Behind Neck. 5 sets, 200 reps

Squats. 300 x 5, 400 x 5, 440 x 5, 470 x 5, 500 x 4

Standing Heel Raises. 10 sets, 8 reps, 300 pounds

Thursday. Sergio’s second chest and back workout of the week. You’ll also notice a fair amount of shoulder work as well.

Bench Press. 200 x 5, 220 x 5, 260 x 5, 300 x 5, 320 x 5, 350 x 5, 380 x 5

Press Behind Neck. 5 sets, 5 reps, 250 pounds, supersetted with Rowing Machine, 200 pounds

Sitting Press with Dumbbells. 80 pound dumbbells. No set and rep scheme provided

Dipping Bar. 5 sets, 8 reps with no weight

Friday. Friday’s workout was another heavy arm day, but also features more back work. For the most part, Sergio used fewer sets for biceps on this day.

Press. 3 sets, 5 reps, 200 pounds

Extending Heavy Curls. 3 sets, 5 reps, 200 pounds

French Curls. 3 sets, 5 reps, 200 pounds

Scott Bench for Triceps. 3 sets, 5 reps, 200 pounds

Scott Bench for Triceps with Dumbbell. 3 sets, 5 reps, 50 pound dumbbell, supersetted with Tricep Press Downs.

Chinning Behind Neck. 5 sets, 5 reps

Chinning Bar with Closed Hands. 5 sets, 5 reps, supersetted with Tricep Machine Pull Downs

Saturday. Another ab and leg day. Sergio used lighter squats, and also incorporated front squats into his routine. Again, no direct hamstring work. Also notice that Sergio performed three 20-rep squat sets.

Situps. 5 sets, 10 reps

Leg Raises. 5 sets, 10 reps

Side Bends with Bar Behind Neck. 5 sets, 50 reps

Squats. 3 sets, 3 reps with 300 pounds. 2 sets, 3 reps with 400 pounds. 3 sets, 20 reps with 250 pounds.

Front Squats. 5 sets, 10 reps, 200 pounds

Sitting Heel Raises. 5 sets, 5 reps, 200 pounds

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2 Responses to “Sergio Oliva Training Routine”

1. Kris R. says:

   June 5, 2010 at 8:44 pm

   Sergio routine is one of the best.Thanks for the input on his routine,ive used this routine for six months and its great.
2. John says:

   August 18, 2010 at 12:03 am

   Wow, the amount of sets and reps would kill the average man. There is no way an even naturally gifted man could sustain that work load and get bigger and stronger.
   Sergio did touch on a key element and that was to go heavy and then superset exercises to fatigue the muscle with higher reps. I just don’t see the need to have that many sets as it leads to over training. The only way to do that kind of workout and be able to grow is to use a lot of pharmaceuticals.
   I am willing to bet he would have been even bigger than he was had he done only two sets instead of the high volume approach he used which of course was typical of that time. Arther Jones, Mike Mentzer and Dorian Yates have proven that it is high intensity combined with short and infrequent training that accounts for the sizes we are seeing today.