Sergio Oliva's Workout Routine

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DATE: March 6, 2022, 9:31 p.m.

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  1. What does Sergio Oliva’s workout routine look like?
  2. Sergio Oliva was a Cuban bodybuilder and he was nicknamed as “The Myth”.
  3. Oliva is best known as the only bodybuilder to beat the legend,Arnold Schwarzenegger, at Olympia and become known as one of the best bodybuilders of all time.
  4. Many other bodybuilders have stated that Oliva was one of the greatest bodybuilders of all time and he had a huge personality.
  5. Within this article, we’ll discuss Sergio Oliva’s workout routine, diet, and supplements:
  7. Current Stats
  10. Height: 178 cm – 5’10”
  12. Weight: 111 kg – 245 pounds
  14. Age: 71 years old (1941 – 2012)
  16. Birthday: 4th of July, 1941
  18. Accolades: Mr. Universe, 1966, Winner
  21. Workout Principles
  22. Sergio Oliva had no formal training until he began working at the Duncan YMCA in Chicago. Oliva was always interested in building muscle mass and he could work out in ways no one else could with incredible results.
  24. Sergio Oliva Workout Routine
  25. Sergio Oliva’s workout routine features a lot of different combinations such as high volume routines, supersets, antagonistic training, squat sets, and much more. Oliva liked to hit each muscle group twice a week to receive the best result.
  26. Here is Sergio Oliva’s workout routine:
  28. Monday: Chest
  29. On Monday, Sergio Oliva performed a chest routine by doing a total of just 4 exercises. These are done as supersets, with the first being bench press/chin ups, and the second being dumbbell flyes/dips.
  30. Here is Sergio Oliva’s chest routine:
  31. 1. Bench Press (200lbs, 8 reps) | Superset with Chin ups (15 reps)
  32. 2. Bench Press (220lbs, 8 reps) | Superset with Chin ups (15 reps)
  33. 3. Bench Press (260lbs, 8 reps) | Superset with Chin ups (15 reps)
  34. 4. Bench Press (300lbs, 8 reps) | Superset with Chin ups (15 reps)
  35. 5. Bench Press (320lbs, 8 reps) | Superset with Chin ups (15 reps)
  36. 6. Bench Press (350lbs, 8 reps) | Superset with Chin ups (15 reps)
  37. 7. Bench Press (380lbs, 8 reps) | Superset with Chin ups (15 reps)
  38. 8. Dumbbell Flyes (80lb Dumbbells) (5 sets, 15 reps) | Superset with Dips (Unknown rep count)
  40. Tuesday: Shoulders, Biceps and Triceps
  41. On Tuesday, Oliva would hit shoulders, biceps, and triceps routine by doing 6 exercises.
  42. Here is Sergio Oliva’s shoulders, biceps, and triceps routine:
  43. 1. Press (5 sets, 15 reps)
  44. 2. Extending Heavy Curls (5 sets, 5 reps)
  45. 3. French Curls (5 sets, 5 reps)
  46. 4. Scott (Curls) Bench (5 sets, 10 reps)
  47. 5. Scott (Curls) Bench with Dumbbells (5 sets, 5 reps)
  48. 6. Sitting Down Triceps (5 sets, 5 reps)
  50. Wednesday: Abs, Squats, and Calves
  51. On Wednesday, he performed abs, squats, and calves routine by doing a total of 5 exercises with an average of 10 reps.
  52. Here is Sergio Oliva’s abs, squats, and calves routine:
  53. 1. Sit-ups (10 sets, 50 reps)
  54. 2. Leg Raises (5 sets, 20 reps)
  55. 3. Side Bends with Bar Behind Neck (5 sets, 200 reps)
  56. 4. Squats (5 sets, 5 reps)
  57. 5. Standing Heel Raises (10 sets, 8 reps)
  59. Thursday: Chest and Back
  60. On Thursday, Oliva performed a chest and back routine.
  61. Here is Sergio Oliva’s chest and back routine:
  62. 1. Bench Press (5 sets, 7 reps)
  63. 2. Press Behind Neck (5 sets, 5 reps)
  64. 3. Sitting Press with Dumbbells (No set and rep scheme provided)
  65. 4. Dipping Bar (5 sets, 8 reps)
  67. Friday: Arms and Back
  68. On Friday, Sergio Oliva would hit the arms and back routine by doing a total of 7 exercises.
  69. Here is Sergio Oliva’s arms and back routine:
  70. 1. Press (3 sets, 5 reps)
  71. 2. Extending Heavy Curls (3 sets, 5 reps)
  72. 3. French Curls (3 sets, 5 reps)
  73. 4. Scott Bench for Triceps (3 sets, 5 reps)
  74. 5. Scott Bench for Triceps with Dumbbell (3 sets, 5 reps)
  75. 6. Chinning Behind Neck (5 sets, 5 reps)
  76. 7. Chinning Bar with Closed Hands (5 sets, 5 reps)
  78. Saturday: Abs and Legs
  79. On Saturday, he would hit an abs and legs routine.
  80. Here is Sergio Oliva’s abs and legs routine:
  81. 1. Sit-ups (5 sets, 10 reps)
  82. 2. Leg Raises (5 sets, 10 reps)
  83. 3. Side Bends with Bar Behind Neck (5 sets, 50 reps)
  84. 4. Squats (300lbs, 3 reps, 3 sets)
  85. 5. Squats (400lbs, 3 reps, 2 sets)
  86. 6. Squats (250lbs, 20 reps, 3 sets)
  87. 7. Front Squats (5 sets, 10 reps)
  88. 8. Sitting Heel Raises (5 sets, 5 reps)
  90. Sunday: Rest
  91. On Sunday, Sergio Oliva would have a day off from working out.
  93. Sergio Oliva Diet
  94. Sergio Oliva would eat only one meal a day when he lived in Cuba and he would eat whatever he could afford.
  95. Everything changed when he joined the weightlifting team and he could finally afford to eat three meals a day and supplied with protein and vitamin supplements. He loved to eat eggs and steak to build up his muscles.
  96. Here is Sergio Oliva’s diet:
  98. 1. Breakfast
  100. Scrambled eggs
  101. Oatmeal
  102. Coffee
  105. 2. Lunch
  107. Fries
  108. Pastries
  111. 3. Snack
  113. Protein shake
  114. Twinkies
  117. 4. Dinner
  119. Steak
  120. Vegetables
  123. Supplements
  124. Sergio Oliva uses the following supplements to help fuel his gains:
  126. Protein shake
  128. Vitamins
  131. Summary
  132. Sergio Oliva was truly an icon and today he is still remembered as one of the best bodybuilders of all time. To this day he had what most consider the greatest physique ever showcased in the industry.
  133. What do you think about Sergio Oliva’s workout routine and diet? Leave a comment below.
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