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 Type | Upper/Lower Split |
Sessions through week | 3 days of workout, followed by 1 day of rest |
Rep-set Scheme | Superset |
Experience Require | Intermediate to Advanced |
Program Goal | Build Strength and Hypertrophy |
Duration/session | 1.5-2 Hours |
Target Gender | Male |
Day 1- Chest and Arms
Exercise 1 | Exercise 2 | Rest 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 1 | Exercise 2 | Rest 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 1 | Exercise 2 | Rest 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 1 | Exercise 2 | Rest 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.