Brutal Bodybuilding Workout Plan Inspired by Sergio Oliva

Sergio Oliva Workout Plan

In a series of Mr Olympia workout routines, I will add three times Mr Olympia, Sergio Oliva’s training plan in this article.

Sergio Oliva was Mr Olympia from 1967-1969. He was the second bodybuilder who was honored with this crown after the first ever Mr. Olypia Larry Scott.

His physique was widely regarded as one of the greatest of all time, with many considering him the all-time world’s greatest physique. His proportions, muscular development, and overall aesthetic appeal earned him the nickname “The Myth.”

Sergio Oliva used to follow high-volume workout plans that involved plenty of reps and sets.

His training also contained supersets, for example, he used to do chin-ups between heavy bench presses.

In this blog, I’ll show you two workout routines. The first one is Sergio Oliva’s original routine available on the web and the second one is the one I’ve created by myself based on his training styles.

You can explore both and try one that you think is more practical and suited for you.

3x Mr Olympia Sergio Oliva Workout Plan


  • Day 1: Chest and Arms
  • Day 2: Shoulders and Arms
  • Day 3: Abs and Legs
  • Day 4: Chest, Shoulder, and Back
  • Day 5: Arms and Back
  • Day 6: Abs and Legs
  • Day 7: OFF

Day 1: Chest and Arms

On day 1 of the training, Sergio Oliva performs supersets to hit the chest and arms.

He performs bench presses and dumbbell flies to bolster pectoral muscles, dips to strengthen the chest and triceps, and chin-ups to hammer the biceps.

Superset 1: Bench Press and Chin-ups

  • Bench Press: 7 sets of 8 reps each (he starts with 200 pounds, add 20-30 pounds after each set till he reaches380)
  • Bodyweight Chin-ups: He starts with 15 reps and works down to 5 reps between bench presses.

Superset 2: Bench Press and Chin-ups

  • Dumbbell Flyes: 5 x 15 (to 80 lbs.)
  • Bar Dips (weighted or bodyweight): 5 x 15

Day 2: Shoulders and Arms

  • Military Press: 5 sets of 15 reps working up to 205 lbs
  • Barbell Curls: 5 sets of 5 reps working up to 205 lbs
  • French Curls: 5 sets of 5 reps working up to 205 lbs
  • EZ Bar Scott Curls: 5 sets of 10 reps working up to 155 lbs
  • Dumbbell Scott Curls: 5 sets of 5 reps working up to 60 lbs
  • Seated Triceps: 5 sets of 5 reps working up to a pair of 60lbs dumbbells
  • Triceps Pressdown: 5 sets of 10 reps

Day 3: Abs and Legs

  • Sit-ups: 10 sets of 50 reps
  • Leg Raises: 5 sets of 20 reps
  • Side Bends (with a 30-45 lbs bar on the shoulder): 5 x 40 reps
  • Back Squats: 5 sets of 5 reps (1st: 315 lbs, 2nd: 405lbs, 3rd: 455 lbs, 4th: 475, 5th: 505 lbs)
  • Standing Calf Raises: 10 sets x 8 reps with 300 pounds

Day 4: Chest, Shoulder, and Back

  • Bench Press: 7 sets of 5 reps (start with 205 pounds and lift up to 385 pounds)
  • Behind-The-Neck Press (superset 1): 5 sets of 5 reps (lift up to 250 lbs)
  • Seated Cable Rowing (superset 1): 5 sets of 10 reps (lift up to 205 lbs)
  • Front Overhead Press w/ Dumbbells (superset 2): 5 sets of 10 reps (to 80 pounds)
  • Barbell Row (superset 2): 5 sets of 8 reps working up to 275 lbs

Day 5: Arms and Back (Superset)

  • Close Grip Bench Press & Barbell Curls: 3 sets of 5 reps
  • Standing Overhead Triceps Extension & Barbell Preacher Curl: 3 sets of 5 reps
  • Dumbbell Scott Curl & Scott Bench Supported Triceps Extension: 3 sets of 5 reps
  • Tricep Press Downs & Chin-ups: 3 sets of 10-15 reps
  • Lat Machine Pulldown: 5 sets of 10 reps
  • Seated Cable Row: 5 sets of 10 reps

Day 6: Abs and Legs

  • Sit-ups: 5 sets of 10 reps (Bodyweight or weighted)
  • Leg Raises: 5 sets of 10 reps
  • Side Bends: 5 sets of 25 reps on each side per set (With dumbbells/cable)
  • Squats: 8 sets of 10 reps (put on weight after each set), then 3 sets of 20 reps
  • Front Squats: 5 sets of 10 reps
  • Seated Calf Raise: 5 sets of 5 reps (heavyweight with full stretch at the bottom and 2-second hold at the top).

The Bodybuilding Workout Routine Inspired by Sergio Oliva

I’ve crafted a workout routine based on the above two splits of Sergio Oliva. It will not be as tough as his original, but it can help you build strength and size over time if you stay consistent, sleep, and eat well.

  • Day 1: Chest and Arms
  • Day 2: Thigh, Calves, and Abs
  • Day 3: Back and Shoulders
  • Day 4: OFF
  • Day 5: Thigh, Calves, and Abs
  • Day 6: Chest and Arms
  • Day 7: Back and Shoulders
  • Day 8: OFF

This training plan is based on the superset method and will take about 60 minutes to complete one session.

Split TypeUpper/Lower Split
Sessions through week3 days of workout, followed by 1 day of rest
Rep-set SchemeSuperset
Experience RequireIntermediate to Advanced
Program GoalBuild Strength and Hypertrophy
Duration/session1.5-2 Hours
Target GenderMale

Day 1- Chest and Arms

Exercise 1Exercise 2Rest after E2
Flat Bench Press (6 sets: 8, 7, 6, 5, 4, 3 reps)Chin-ups (6 x 6-10)2-3 minutes
Incline DB Press (6 sets: 12, 10, 8, 6, 4, 4 reps)DB Scott Curl (6 x 6-10)2-3 minutes
Incline DB Flyes (6 sets: 12, 10, 8, 6, 4, 4 reps)Bar Press-down (6 x 6-10)2-3 minutes

Day 2 – Thigh, Calves, and Abs

Exercise 1Exercise 2Rest after E2
Back Squats (6 sets: 8, 7, 6, 5, 4, 3 reps)Sit-ups (6 x 10-20)3-4 minutes
Leg Press (6 sets: 12, 10, 8, 6, 4, 4 reps)Leg Raises (6 x 10-15)3-4 minutes
Calf Raises (6 sets: 16, 14, 12, 10, 8, 6 reps)Side Bends (6 x 6-10)2-3 minutes

Day 3 – Back and Shoulders

Exercise 1Exercise 2Rest after E2
Weighted Pull-ups (6 sets with max reps)Overhead Press (6 x 6-12)3-4 minutes
Lat Pulldown (6 sets: 12, 10, 8, 6, 4, 4 reps)Side Delt Raises (6 x 10-12)3-4 minutes
Bent-over Row (6 sets: 12, 10, 8, 6, 4, 4 reps)Rear Delt Fly (6 x 8-10)3-4 minutes

Day 5 – Thigh, Calves, and Abs

Exercise 1Exercise 2Rest after E2
Romanian DL (4 sets: 8, 7, 6, 5 reps)Sit-ups (4 x 10-20)3-4 minutes
Leg Curl (4 sets: 12, 10, 8, 6 reps)Leg Raises (4 x 10-15)3-4 minutes
Leg Extension (4 sets: 14, 12, 10, 8 reps)Side Bends (4 x 6-10)2-3 minutes
Calf Raises (5 sets: 12, 10, 8, 6, 6 reps)Plank (5 sets of 1-min)2-3 minutes

The Takeaway

Sergio Oliva’s original workout plan involves performing 170-180 sets per week, training the same muscle groups in consecutive sessions, and doing chin-ups between heavy bench presses, making it challenging as hell and requiring insane efforts to do.

His program is not for you unless you’re an advanced and professional lifter.

If you train to stay strong, fit, and aesthetic and follow a less challenging than his 6-day split, I recommend you follow the customized one that I have shared above.

Download The Training Program PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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