12 Week Lou Ferrigno Workout Routine with PDF

If you’re inspired by Lou Ferrigno’s physique and want to follow his training program, then you’ve come to the right place.

Lou Ferrigno is known for his impressive physique and dedication to bodybuilding. He won several titles, including two IFBB Mr. Universe.

Besides his bodybuilding, He is also recognized for his portrayal of the Hulk in the 1970s TV series “The Incredible Hulk.

I am not going to write his biography here because plenty of information is already available on the web.

In this article, I’ll share an ultimate 12-week Lou Ferrigno workout routine that can help build a massive, defined, and aesthetic physique.

He used to follow a high-volume training program, which involved performing various sets and reps.

I will not recommend his workout program to beginners, but if you have been working out for a while and want to try a challenging schedule, you can follow the ultimate Lou Ferrigno workout split.

Lou Ferrigno Training Program Overview

Summary

  • Suggested Program Duration: 12 Weeks
  • Routine Type: Upper/Lower and Muscle Group
  • Sessions/week: 6 days a week
  • Duration/session: 60-90 minutes
  • Program Goal: Build Maximum Strength and Mass
  • Target Gender: Primarily for Men
  • Workout Difficulty: Intermediate to Advanced

Schedule

I’ve handed out two workout routines of Lou Ferrigno in this article. One is a simple split that involves performing one muscle group each day and the other includes training the upper body four times and the lower body twice a week.

You can follow one of them for twelve months or divide them into two parts, six weeks each.

Here’s how Lou Ferrigno’s weekly routines look:

DaySplit ASplit B
MondayChestChest and Back
TuesdayBackDelts, Triceps, and Biceps
WednesdayLegsQuads and Hamstrings
ThursdayShoulderChest and Back
FridayArmsDelts, Triceps, and Biceps
SaturdayAbsQuads and Hamstrings
SundayOFFOFF

Workout Instructions

  • Warm-up before lifting: It is always best to start your workout with 10-15 minutes of warm-up. You can jog on the treadmill, do some dynamic cardio, and perform light sets before going heavy. Warm-up helps increase body temperature and oxygen flow and prepare your muscles for intense training.
  • Rest time between sets: You can keep the rest time around 1 to 3 minutes between sets, depending on the type of exercise and your fitness level. For example, take 1-2 minutes of break between isolation exercises and 2-3 minutes of break between compound lifts.
  • How heavy should you lift? You can lift as heavy as you like as long as you perform each rep without compromising the form.

Note: This routine can vary from the ones Lou Ferrigno used to follow.

12-Week Lou Ferrigno Workout Plan for Ultimate Growth

  • Week 1 to 6: One Muscle Group Per Day
  • Week 7 to 12: Two Upper and One Lower Day x 2

From week one to six, you’ll train one muscle group per day. It will build your foundation for the next phase, which involves training every muscle twice a week.

Week 1 to 6 – One Muscle Group Per Day

  • Monday – Chest
  • Tuesday – Back
  • Wednesday – Legs
  • Thursday – Shoulder
  • Friday – Arms
  • Saturday – Abs
  • Sunday – OFF

Monday – Chest

ExerciseSetsReps
Flat Bench Press58-12
Incline Bench Press58-12
Decline Bench Press48-12
Flat or Incline Fly410-12
Dumbbell Pullover315
Cable Crossover312-15

Tuesday – Back

ExerciseSetsReps
Chin-Up/Pull-up56-8
T-Bar Rows56-8
Deadlift56-8
Bent-Over Barbell Row56-8
Lat Pulldown56-8

Wednesday – Legs

ExerciseSetsReps
Leg Curl510-15
Leg Extension510-15
Leg Press510-15
Back Squat510-15
Hack Squat510-15
Calf Raises106-10
Lou Ferrigno training routine

Thursday – Shoulder

ExerciseSetsReps
Behind The Neck Press510-12
Front Overhead Press510-12
DB Lateral Raise510-12
DB Front Raise510-12
Bent-Over Rear Delt Fly510-12
Cable Upright Row510-12

Friday – Arms

ExerciseSetsReps
Barbell Biceps Curl215-20
Incline Dumbbell Curl310-12
Preacher Curl48-10
Cable Triceps Pushdown48-10
EZ Bar Skull Crusher48-10
Standing French Press48-10
Barbell Wrist Curl410-15

Saturday – Abs

ExerciseSetsReps
Hanging Leg Raise3-415-20
Roman Chair Situp3-450
Bench Leg Raise3-430-40
Side Bend Crunches3-430-40
Lou Ferrigno workout schedule

Week 7 to 12 – Upper Lower Split

  • Day 1 – Chest and Back
  • Day 2 – Delts, Triceps, and Biceps
  • Day 3 – Quads and Hamstrings
  • Day 4 – Chest and Back
  • Day 5 – Delts, Triceps, and Biceps
  • Day 6 – Quads and Hamstrings
  • Day 7 – OFF

Day 1 – Chest and Back

ExerciseTarget MuscleSetsReps
Flat Dumbbell Bench PressChest56-8
Incline Barbell Bench PressChest56-8
Dumbbell PulloverChest, Lats56-8
Cable Chest FlyesChest56-8
T-Bar RowBack56-8
Parallel Bar DipsChest, Triceps56-8
Conventional DeadliftBack and Legs56-8
Bent Over Barbell RowBack56-8
Chin-upsBiceps and Back56-8
Pull-upsBack and Biceps56-8

Day 2 – Delts, Triceps, and Biceps

ExerciseTarget MuscleSetsReps
Barbell Overhead PressShoulder48-10
Dumbbell Overhead PressShoulder48-10
Front Dumbbell RaisesShoulder48-10
Lateral Dumbbell RaisesShoulder48-10
Barbell Biceps CurlsBiceps48-10
Scott PressShoulder48-10
Alternating Dumbbell CurlBiceps48-10
Concentration CurlBiceps48-10
Cable PushdownsTriceps48-10
Incline Dumbbell CurlsBiceps48-10
Standing French PressTriceps48-10
Lying French PressTriceps48-10
Barbell Wrist CurlsForearms515-25
Lou Ferrigno workout plan

Day 3 – Quads and Hamstrings

ExerciseTarget MuscleSetsReps
Leg CurlHamstrings510
Leg ExtensionQuadriceps510
Leg PressQuadriceps510
Back SquatQuadriceps510
Hack SquatHam & Quad510

Day 4 – Chest and Back

ExerciseTarget MuscleSetsReps
Cable Chest FlyChest56-8
T-Bar RowChest56-8
Parallel Bar DipChest, Lats56-8
Conventional DeadliftBack and Legs56-8
Chin-upsBiceps and Back56-8
Pull-upsBack and Biceps56-8

Day 5 – Delts, Triceps, and Biceps

ExerciseTarget MuscleSetsReps
Barbell Biceps CurlBiceps48-10
Scott PressShoulder48-10
Alternating DB CurlBiceps48-10
Cable PressdownTriceps48-10
Incline Dumbbell CurlBiceps48-10
Standing French PressTriceps48-10
Concentration CurlBiceps48-10
Barbell Wrist ExtensionForearms515-25

Day 6 – Quads and Hamstrings

ExerciseTarget MuscleSetsReps
Leg CurlHamstrings510
Back SquatQuadriceps510
Leg ExtensionQuadriceps510
Hack SquatQuad & Ham510
Leg PressQuadriceps510

Who Can Follow Lou Ferrigno Workout Split?

Lou Ferrigno used to follow a high-volume training program during his competitive days. His training involves performing plenty of sets and reps that take more than an hour to complete.

Lou’s workout routine is suitable for those who have been working out for a while, have knowledge about exercise and nutrition, and want to beef up strength and size.

However, it is best to avoid this routine if you are new to lifting, not familiar with the technicality of the exercises mentioned in this program, want to lose fat, or have any health issues.

Lou Ferrigno Workout Tips for Achieving Optimal Results

  1. Constant Changes: Lou Ferrigno used to frequently change his exercises, their order, weight, intensity, and the number of reps and sets to add variety to his workouts.
  2. Forced Reps: Ferrigno often uses forced reps at the end of each exercise to achieve optimal muscle fiber recruitment.
  3. Avoid failure sets at the start: You may have heard that doing sets till failure can promote muscle growth. It may be true, but Lou suggests that you shouldn’t follow this technique during the first few sets of each exercise.
  4. Muscle Recovery: Lou Ferrigno encourage you to get at least eight hours of quality sleep each night and try to find ways to relax both your body and your mind outside of the gym.
  5. Fuel your workout with a clean diet: Muscles grow when you feed them the required nutrients. You can work out as hard as you can but if you don’t consume an ample about of protein and other nutrients, you won’t see progress in the long run.

Recommended Macros for Muscle Gaining

Besides workouts, Lou Ferrigno fueled his body with a clean and strict diet. Consuming a high protein, clean diet helps recover muscle damage and promote muscular hypertrophy.

Sir Lou Ferrigno used to follow different diet programs depending on his goal. So, instead of exactly following his program, you should create a personalized diet regime for yourself based on your budget and fitness goal.

Here’s a brief information about recommended macros that can help you design your meal plan:

Make sure your diet has a significant amount of lean protein followed by carbs, fats, and fiber.

  • Protein – Consume sufficient protein 1.6–2.2 g/kg/day with optimal amounts of 0.40–0.55 g/kg per meal and distributed evenly throughout the meals, including pre- and post-training.
  • Fats – You can take fats in moderate amounts, like 0.5–1.5 g/kg/day.
  • Carbohydrates:  Eat moderate carbs, such as 3–5 g/kg/day, to support energy demands from resistance exercise.
  • Micronutrients: Include some colorful fruits and veggies in your meals to fulfill your vitamins and other micronutrient needs.

Other than the above nutrients, Creatine monohydrate (3–5 g/day), caffeine (5–6 mg/kg), beta-alanine (3–5 g/day), and citrulline malate (8 g/day) might yield ergogenic effects that can be beneficial for bodybuilders.

Download The Lou Ferrigno Workout Routine PDF


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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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