Ken Waller was a big, strong, and muscular bodybuilder of the old-school era. He won the prestigious IFBB Mr. Universe title in 1975 and Mr Olympia (Heavyweight) in 1976.1 Ken Waller – Wikipedia
He competed with the greatest bodybuilders like Arnold Schwarzenegger, Frank Zane, and Franco Columbu.
Ken was known for his sizeable physique and lifting heavy. He used to follow various training splits and trained his muscles two to three times weekly.
In this article, I’ll show you one of Ken Waller’s workout plans that involves training four days a week.
It will be a high-volume workout routine, so try it only if you have been training for a while and want to put on mass and build strength.
Ken Waller Workout Plan Description
| Split Type | Mixed Body Part Split |
| Sessions per week | 4 (Mon, Tue, Thu, and Fri) |
| Duration/session | 1.5-2 Hours |
| Experience Require | Advanced |
| Program Goal | Build Huge Physique |
| Target Gender | Male |
| Recommended Plan Duration | 12 Weeks |
Ken Waller followed a 4-day split high-volume workout plan that involved plenty of reps and sets per week, usually 170 sets per week.
He used to train his chest, legs, and back on Monday and Thursday and core, shoulders, and arms on Tuesday and Friday.
The best thing about his program is that it had three rest days, which are important for muscle recovery after that intense training.
Here are some features of Ken Waller’s Bodybuilding Training Plan:
- High Volume Training: Ken performed about 40-50 sets every time he hit the gym, making it 160-200 sets per week.
- Focus on Every Muscle Group: Ken’s training plan involves exercises for every muscle group, from chest, back, and biceps to thighs, calves, and abs. It is important for building a proportional physique.
- Heavy Lifts: Ken Waller performed 6-12 reps for almost all muscle groups, except abdominals. He prioritized lifting heavy and doing control and effective reps.
- Balance of Compound & Isolation Exercise: Ken Waller’s training involved a good combination of compound and isolation exercises. Compound movements, such as squats, bench presses, bent-over rows, overhead presses, dips, and pull-ups engage multiple muscles simultaneously, while exercises such as biceps curls, triceps extensions, and calf raises bring out the best shape and improve muscular definition.
The Ultimate Ken Waller Workout Split for Mass Growth
- Day 1: Thigh, Calves, Pecs, and Lats (A)
- Day 2: Abs, Delts, and Arms (A)
- Day 3: Rest
- Day 4: Thigh, Calves, Pecs, and Lats (B)
- Day 5: Abs, Delts, and Arms (B)
- Day 6: Rest
- Day 7: Rest
Monday – Thigh, Calves, Pecs, and Lats (A)
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Donkey Calf Raises | 8 | 15 | Calves |
| Barbell Back Squat | 7 | 5-12 | Quads |
| Leg Curl | 5 | 10-15 | Hamstrings |
| Chin-up & Dips (Superset) | 2 | 10-15 | Upper Body |
| Barbell Bench Press | 5 | 6-12 | Chest |
| Incline Dumbbell Press | 5 | 6-10 | Chest |
| Front Lat Pulldown | 5 | 6-10 | Back |
| Bent-Over Barbell Row | 5 | 6-10 | Back |
| Chin-up & Dips (Finisher) | 1 | Failure | Upper Body |
Tuesday – Abs, Delts, and Arms (A)
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Roman Chair Situp | 1 | 50 | Upper Abs |
| Hanging Knee Raises | 1 | 50 | Lower Abs |
| Seated Oblique Twists | 1 | 50/side | Obliques |
| Standing Calf Raises | 8 | 15 | Calf |
| Military Press | 4 | 6-10 | Shoulder |
| Behind The Neck Press | 4 | 6-10 | Shoulder |
| Straight Bar Biceps Curl | 5 | 6-10 | Biceps |
| One Arm Concentration Curl | 5 | 8/arm | Biceps |
| Barbell Triceps Extension | 5 | 6-10 | Triceps |
| One Arm Triceps Extension | 5 | 6/arm | Triceps |
| Decline Close Grip Pushups | 2 | Failure | Upper Body |
Thursday – Thigh, Calves, Pecs, and Lats (B)
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Seated Calf Raises | 8 | 15 | Calves |
| Stiffed Leg Deadlift | 6 | 5-10 | Quads |
| Leg Extensions | 5 | 10-15 | Hamstrings |
| Chin-up & Dips (Superset) | 2 | 10-15 | Upper Body |
| Incline Bench Press | 5 | 6-12 | Chest |
| Dumbbell/Cable Fly | 5 | 6-10 | Chest |
| Seated Cable Rowing | 5 | 6-10 | Back |
| Bent-Over Barbell Row | 5 | 6-10 | Back |
| Chin-up & Dips (Finisher) | 1 | Failure | Upper Body |
Friday – Abs, Delts, and Arms (B)
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Roman Chair Situp | 1 | 50 | Upper Abs |
| Hanging Knee Raises | 1 | 50 | Lower Abs |
| Seated Oblique Twist | 1 | 50/side | Obliques |
| Standing Calf Raises | 8 | 15 | Calf |
| Dumbbell Front Raises | 4 | 8-10 | Shoulder |
| Lateral Delt Raises | 4 | 8-10 | Shoulder |
| Bent-over Rear Delt Raises | 4 | 8-10 | Shoulder |
| Alternating DB Curls | 5 | 6-10 | Biceps |
| Bench Supported Preacher Curl | 5 | 8-10 | Biceps |
| Triceps Pressdown | 5 | 6-10 | Triceps |
Ken Waller Tips for Maximum Mass Growth
- Lift Heavy: Ken Waller always tried to lift as heavy as possible because he believed lifting heavy is the only way to build and hold muscle mass.
- Progressive Overload: Ken constantly increased weight on the bar and challenged his muscles to work hard. The progressive overload is the proven technique to progress your strength and build maximum mass over time.2 Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. Progression of volume load and muscular adaptation during resistance exercise. Eur J Appl Physiol. 2011 Jun;111(6):1063-71. doi: 10.1007/s00421-010-1735-9. Epub 2010 Nov 27. PMID: 21113614; PMCID: PMC4215195, 3Geanta, Vlad Adrian & Petru, Ardelean. (2021). Improving muscle size with Weider’s principle of progressive overload in non-performance athletes. Timisoara Physical Education and Rehabilitation Journal. 14. 27-32. 10.2478/tperj-2021-0011
- Eat & Rest Well: Intense workouts when paired with proper diet and rest always yield the best results in most cases. Ken suggested consuming muscle-building foods, like meat, fish, and eggs for protein and grains, fruits, and vegetables for fiber and other nutrients. Since the diet is the more personalized thing, I recommend you learn about nutrition and prepare a diet plan for yourself according to your food preferences and the money you have.
Who Can Follow Ken Waller’s Workout Routine?
It is not easy for all people to follow Ken Waller’s high-volume training plan. But those who have been training for a while and want to level up their strength and mass growth can try this program.
To follow this routine, you need to have at least 2-3 years of experience, knowledge about muscle recovery and nutrition, and an understanding of how exercise works.
You should not attempt this program if you are a beginner or have any past injuries.
Download The Ken Waller Training Program PDF
Save this routine if it suits your needs or explore other bodybuilders’ routines.
References
- 1Ken Waller – Wikipedia
- 2Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. Progression of volume load and muscular adaptation during resistance exercise. Eur J Appl Physiol. 2011 Jun;111(6):1063-71. doi: 10.1007/s00421-010-1735-9. Epub 2010 Nov 27. PMID: 21113614; PMCID: PMC4215195
- 3Geanta, Vlad Adrian & Petru, Ardelean. (2021). Improving muscle size with Weider’s principle of progressive overload in non-performance athletes. Timisoara Physical Education and Rehabilitation Journal. 14. 27-32. 10.2478/tperj-2021-0011
