Lou Ferrigno’s Size and Power Routine!
Here’s Lou Ferrigno’s Size and Power Routine direct from his 1996 Guide to Personal Power, Bodybuilding, and Fitness book. His book came on the heels of Lou’s historic determination to finally win the Olympia. Although his 90s Olympia comeback attempts didn’t land him the Sandow trophy, the jaw-dropping conditioning he achieved completely overshadowed the physique that made him a household name on The Incredible Hulk. Yet, Lou’s blueprint for mass wasn’t built on his 90s Olympia look – it was anchored in the powerful physique he built for 1983’s Hercules. This is the exact high-volume, old-school routine “Big Lou” used to build his timeless physique. Ready to check it out? Then let’s get started!
Lou Ferrigno’s Size and Power Routine – A Quick Recap!
| Category | Core Strategy | Target Blueprint |
| The Routine | 4-Day Training Split | Mon/Thu: Legs, Back & BicepsTue/Fri: Chest, Shoulders & Triceps |
| Pyramid Style | Mass vs. Strength | Regular: 12 down to 4 reps for muscle massPower (*): 5 down to 1 rep for maximum strength |
| Intensity Technique | Rest-Pause Execution | 5 sets x 1 rep done rest-pause style on power exercises once every two weeks |
| Tempo & Rest | Rep Performance & Rest Between Sets. | 60–75 seconds rest between setsTempo – No specific tempo suggested, just “slow and controlled”. |
| Protein Ingestion | Classic Approach to Protein Timing | Minimum 1g per lb of bodyweight across 5–6 mealsSlow-digesting protein (cottage cheese/yogurt) before bed. |
| Carbs & Fats | Energy & Balance | Carbs: 1–2.5g per lb (50% timed around workouts)Fats: 20% of daily calories from clean, healthy sources |
Big Lou’s Routine
As noted, this is the routine Lou used around the time of the publication of his Guide to Personal Power book. His book came out after his Olympia comeback attempts (his results were as follows):
1992: Mr. Olympia (12th place)
1993: Mr. Olympia (10th place)
1994: Masters Olympia (2nd place, behind winner Robby Robinson).
Also as noted, for his book, Lou chose to focus on the physique he built for the movie Hercules because that’s the physique his fans are most intrigued by.
Let’s move right into the routine.
Monday/Thursday
Warmup: Stretching
Situps
1 set x 50 reps
Squats*
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 4 reps
Leg Extensions
3 sets x 8-10 reps
Deadlifts*
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
Barbell Bent Over Rows*
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 4 reps
Lat Pulldowns*
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 4 reps
Shrugs
3 sets x 10-15 reps
Barbell Curls*
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 6 reps
Dumbbell Curls*
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 4 reps
Wrist Curls
4 sets x 10-15 reps
Standing Calf Raises
5 sets x 10-15 reps
Tuesday/Friday
Warmup: Stretching
Leg Raises
1 set x 25-50 reps
Bench Press*
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 4 reps
Incline Press*
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
1 set x 4 reps
Military Press*
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
Upright Rows*
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps
Lying Triceps Extensions
4 sets x 6-8 reps
Triceps Pushdowns
4 sets x 6-8 reps
Seated Calf Raises
5 sets x 12-15 reps
Performance Notes
Big Lou believed in stretching before starting your workout, and of course part of the warming up process is to perform 2-3 light sets of your first exercise, as shown in the pyramiding approach Lou advocated. He also advocated against rushing your reps, something I often see at the gym. In addition, make sure you perform full reps. It always amazes me how many lifters perform short quarter or half reps throughout their workouts. One of the things Lou states in his book, and I believe it, is “complete movements build complete development”. (p. 146)
Rest Periods: Lou typically advocated resting 60-75 seconds between sets.
Tempo: He recommended performing slow and controlled reps. He didn’t suggest a tempo. Therefore, based on how many of his contemporaries trained, I suggest performing explosive up, slow and controlled down reps. To modernize that a bit, I advise a 2 second concentric, 4-6 second eccentric and a 4 second pause in the fully stretched position.
What’s With the Asterisk?
Lou advised using the above routine to build strength and mass. He suggested that for maximum power, lifters should use the following pyramid on all exercises marked with an asterisk:
1 set x 5 reps
1 set x 4 reps
1 set x 3 reps
1 set x 2 reps
1 set x 1 rep
What Is Strength and Power?
Strength is the ability to exert force in order to overcome resistance. Power is the ability to exert force in the shortest period of time. (1)
It’s important to note that power comes into play if you lift explosively in the concentric phase of your reps.
Rest-Pause
Lou also suggests that once every two weeks, lifters should do a rest-pause routine of 5 sets x 1 rep on all exercises marked with an asterisk. I would take this to mean that you would do a single set at a heavy weight, and rest-pause your way through 5 reps.
Rest-Pause Explained
The following is probably the most common use of rest-pause: when you reach failure on a set, rack the weight, take a 10 second “rest-pause” then perform a few more reps. Then take another 10 second rest and perform a few more, continuing a 3rd time if possible. In Lou’s recommendation, you’d do 5 total rest pause “sets” of 1 rep.
What I would say Lou is suggesting here is as follows: Use a weight that allows for 1 all out rep, then rest for 10 seconds. Do another all-out rep, and rest for 10 seconds. At this point, have your training partner help with another all out rep. Don’t have a partner? Reduce the weight by 20%. Either way, do yet another all-out rep. Rest 15 seconds and do a final all-out rep. That’s 5 “sets”, and 1 rep per set.
Interestingly, this is the “Mike Mentzer” version. Lou actually wrote about Mentzer’s “Heavy Duty” routine in one of his old training booklets, claiming it did not work for him, even though he followed it to the letter. Did he have a change of heart? Maybe, maybe not. But it seems clear he felt there was value to it when used once in a while.
Nutritional Guidelines
Lou’s approach to nutrition, as laid out in his 1996 book, was to eat a clean, balanced diet. While he didn’t talk about how much protein per day readers should consume, he did have a good understanding of protein and the other macronutrients.
Protein
All serious lifters should be ingesting a minimum of 1 gram of protein per pound of bodyweight daily. At that level of protein, it is a good idea to spread out your consumption over 5 or 6 meals, protein shakes, and high-protein snacks. This long-standing approach to protein timing (an approach Lou advocates) lets you factor in your protein intake with your usual meal schedule, while also allowing high-protein between-meal snacks/shakes.
Of course, you can easily adjust this timing approach based on your own lifestyle demands. Do you lead a busy, in-a-hurry lifestyle? Then take advantage of protein shakes and bars, they can be a life-saver. Maybe your life is not really all that hectic? Then focus on 3 whole food meals and only drink a shake or two as required to help you reach your daily protein goal.
In addition, I suggest drinking a post-workout shake right after your workout, then eating a solid, balanced meal an hour or two later.
Strategic Nighttime Protein Intake
As with all the old-school routines I’ve been writing about, I suggest taking advantage of this nighttime tip: 30 minutes before bedtime, consume a protein source that’s mainly a slow digesting source. You can drink a shake, or eat a serving of low-fat cottage cheese, or eat a serving of low sugar Greek yogurt.
This simple but powerful tip helps you stay in positive protein balance while you sleep, which is the time your body normally falls into a negative protein state.
Carbohydrates
Lou was big on limiting junk sources of sugary carbs. He advocated focusing primarily on complex carbohydrates, and so do I. In addition, I recommend a daily carbohydrate intake of about 1 to 1.5 grams per pound of bodyweight. If you’re trying to build mass, go as high as 2-2.5 grams as long as you don’t gain unwanted bodyfat around your midsection! Monitor your waist and if you start to gain fat, immediately cut your carbs back by 50 grams a day until you stop gaining fat.
Finally, I always recommend this Strategic Pre-Workout Nutrition Blueprint: consume approximately 50% of the day’s carbohydrates for the day (along with all of the day’s simple carbohydrates) in the hours before and after your workouts.
Healthy Fats
About 20% of your daily calories should come from healthy fats. These fats should include tuna, salmon, nuts, seeds, and olive oil. Make sure you avoid trans fats and saturated fats, such as fried foods, fast food, fatty red meat, and high fat dairy products.
Supplement Tips
Back in 1975 when Lou competed against Arnold in the Mr. Olympia, and right on through his attempt at the 1994 Masters Olympia, supplements were still in their infancy when compared to the advanced choices we have today. With that in mind, if you are serious about lifting, you should be using a foundational supplement program like the one I suggest below:
- Hi-Tech Precision Protein – Lou would have seen the introduction of the first whey protein powder in 1993. Fast-forward to 2026 and here’s an innovative hydrolyzed whey powder providing 25 grams of protein per serving. Along with that, it utilizes a special technology exclusive to Hi-Tech which allows the release of the potent EAA/BCAA leucine in the beginning stages of protein synthesis.
- PEScience Select – Here’s an ideal choice for your strategic nighttime protein intake tip. One serving supplies 24 grams of fast and slow digesting whey and milk proteins.
- Gorilla Mind Gorilla Mode – Beyond any doubt, Gorilla Mode is among the most innovative pre-workouts, bar none. When it was first introduced, it exploded onto the scene with dosages that embarrassed the “big boys”. Now, every serious pre-workout has to match or at least come close to Gorilla Mode’s dosing. Compare Gorilla Mode to the 1996 choices, which were mainly glorified caffeine powders, and you will see incredible advancement. (2)
- NutraBio Base – Here’s a great example of a “Core” pre-workout, which is a Pre with a streamlined but still effective formula at an economy price.
- AllMax Nutrition Creatine – It’s clear – creatine monohydrate is the most tested and proven effective supplement in the world. This exceptional AllMax Nutrition creatine features patented CreaSyn® micronized creatine monohydrate that is 99.9% pure!
- AllMax Nutrition VITASTACK – Lou knew the importance of the micronutrients, and every serious lifter should also! This exceptional product covers all your fundamental nutritional needs with an impressive 7 complex formula!
- EFX Sports Karbolyn – For workouts like Big Lou’s, I suggest using Karbolyn to help you get through it. I advise taking it with your pre-workout and it will quickly load fast-digesting carbs for quick ATP energy – just what you’ll need for Lou’s routines!
Summary
As you can see Lou Ferrigno’s Size and Power Routine could easily be used by intermediate or advanced lifters. Unlike a number of other routines by the legends of the sport, it’s not a two-a-day. Plus, it helped Lou build some very impressive size! With that said, all that’s left is to give it a try and see how it works for you – but first, swing by illpumpyouup.com and grab the supplements you’ll need to make it stunning success!
References:
- https://www.physio-pedia.com/Strength_Training_versus_Power_Training
- https://en.wikipedia.org/wiki/Pre-workout
By Jim Brewster