Sergio – His Most Famous Routine!
Sergio – His Most Famous Routine! Here’s Part 2 of the second edition of my new Olympia Series featuring The Myth – Sergio Oliva! In Part 1 we saw the first routine – an unusual P.H.A. workout. We also looked at his rivalry with Joe and Ben Weider. Plus we briefly looked at his rivalry with Arnold. In Part 2 we will look at his more famous, but still a little unique, 6 day split, plus nutrition and supplement tips. Let’s get started!
The Olympia Series – Sergio Oliva – A Quick Recap
| Category | Core Strategy | Execution |
| The Routines | P.H.A. Bob Gadja Routine6-Day Training Split | Performed several circuits (or sequences) of 5 exercises.Workout on Days 1, 2, 3, repeat, rest on Day 7. |
| Set and Reps | Size | Oliva used reps ranging from 5 to 15 and heavy weight.He used higher reps on calves and up to 200 on abs, he also used supersets. |
| Intensity Technique | Heavy Weight, Supersets | Oliva used 200 lbs on curls, increased sets of squats 100 lbs at a time. |
| Tempo | Continuous Tension, Partial Reps | Oliva had joint problems so he relied on short reps, seldom performing a full rep. |
| Nutrition | High Calories | He worked a physically demanding job & trained for 2 hours, which demanded a high amount of calories |
The Routine
This is a routine that allowed Seergio to use heavier weights. I have listed a few examples of Sergio’s more impressive poundages.
Monday – Chest & Chin-Ups
Bench Press superset with Chin-Ups
7 sets x 8 reps (bench, add 20 pounds per set)
7 sets x 15, 15, 10, 10, 8, 8, 5 reps
Flat Dumbbell Flys superset with Dips
5 sets x 15 reps each exercise
Tuesday – Shoulders & Arms
Dumbbell Shoulder Press
5 sets x 15 reps
Extending Barbell Curls (Done with the body leaning back and partial range of motion)
Sergio used 200 pounds for this exercise.
5 sets x 5 reps
Scott Curls w/ EZ Curl Bar
Sergio used 150 pounds on this one.
5 sets x 10 reps
Scott Curls w/ Dumbbells
Sergio used 60 pound dumbbells for this one.
5 sets x 10 reps
Seated Triceps Pushdown superset with Standing Triceps Pushdown
5 sets x 5 reps each exercise
Wednesday – Abs & Legs
Sit-Ups
10 sets x 50 reps
Leg Raises
5 sets x 20 reps
Side Bends w/ Bar Behind Neck
5 sets x 200 reps (wow)
Barbell Squats
Sergio started with 300 pounds and add 100 pounds each set!
5 sets x 5 reps
Standing Heel Raises
10 sets x 8 reps
Thursday – Chest & Back Workout
Bench Press (increase weight each set)
7 sets x 5 reps
Press Behind Neck superset with Seated Cable Row
5 sets x 5 reps each exercise
Dumbbell Seated Press
5 sets x 8 reps
Dips
5 sets x 8 reps
Friday – Back & Arms
Military Press
3 sets x 5 reps
Extending Barbell Curls (done with the body leaning back and using a partial range of motion)
Sergio used 200 pounds for this exercise.
5 sets x 5 reps
French Curls
Sergio used 200 pounds on this one.
3 sets x 5 reps
Scott Triceps Extensions superset with Tricep Pressdowns
For Scott Triceps Extensions, get into a kneeling position, really stretch yourself out, and rest your elbows on a flat bench turned sideways and put your head down. You’re grabbing a short handle behind your head attached to a high pulley. Perform triceps extensions by pulling the bar forward over your head to full extension. (1)
3 sets x 5 reps each exercise
Chin-up Behind the Neck superset with the Tricep Pressdown Machine
5 sets x 10 reps each exercise
Saturday – Abs & Legs
Sit-Ups
5 sets x 10 reps
Leg Raises
5 sets x 10 reps
Side Bends w/ Bar Behind Neck
5 sets x 50 reps
Barbell Squats
Sergio started with 300 pounds and added 100 pounds per set.
8 sets x 5 reps
Standing Heel Raises
10 sets x 8 reps
Sit-Ups
5 sets x 10 reps
Leg Raises
5 sets x 10 reps
Side Bends w/ Bar Behind Neck
5 sets x 50 reps
Barbell Squats
Set 1 – 3 reps with 300 lbs
Set 2 – 3 reps with 300 lbs
Set 3 – 3 reps with 300 lbs
Set 4 – 3 reps with 400 lbs
Set 5 – 3 reps with 400 lbs
Set 6 – 20 reps with 250 lbs
Set 7 – 20 reps with 250 lbs
Set 8 – 20 reps with 250 lbs
Front Squats
5 sets of 10 reps with 200 lbs
Sitting Heel Raises
5 sets of 5 reps with 200 lbs
Nutritional Guidelines
Sergio Oliva’s diet was unusual when compared to that of other old-school bodybuilders. He seems to have just eaten whatever he wanted. It should be noted that he worked long hours on top of his lengthy workouts, so his total caloric needs would have been high.
There are reports that he had a sweet tooth and ate a lot of pastries. Other than that, it does seem like he would eat “clean” leading up to his competitions.
Protein
Regardless of the diet methods of Sergio or any of the Mr. Olympia winners, there are some standard nutritional concepts that apply to any serious lifter. This is even more true for natural lifters, and let’s be real, IFBB pros are not natural.
With that in mind, I suggest any serious lifter should consume a minimum of 1 gram of protein per pound of bodyweight every single day. Commit to that target number and plan for those days where you feel it might be hard to hit the number.
Additionally, I suggest spreading out your protein intake over 5-6 meals – shakes – snacks. This is the classic approach to protein timing. I know some “gurus” or influencers claim you can just eat 1 or 2 huge meals a day. That’s great, but why would you want to? You’ll be hungry again long before you’d eat again, unless you absolutely stuff yourself.
Going back to your target protein number, do you lead a busy life? Then you should logically adjust your intake of protein to fit your lifestyle. One easy way is to fall back on the convenience and ease of protein shakes and bars. I did that for 30+ years because my job didn’t give me any meaningful time for whole food meals – but I still ate 5-6 small feedings using shakes and/or bars, and whole food meals before and after my shifts.
On the other hand, if your life is pretty simple, you should focus on whole-food meals first while using a shake or two meet your daily protein target.
In addition to the above recommendations, I suggest drinking a post-workout shake as soon as possible after your workout. I know some of the same “experts” will tell you that you can work out and wait hours before you need to eat a meal or drink a shake. But, there is no reason you have to wait. I don’t, and I don’t want to.
Going back to the idea of 1-2 large meals, which is what these “gurus” suggest – I am not going to train on a full stomach. That means I have a near-empty stomach when I train. When I get done training, I want some calories and I want them now, not hours from now. So I drink a shake, and not long after, I eat. I recommend you do the same!
Tip #1 : Strategic Nighttime Protein Intake
Here’s a good tip: about a half-hour before going to bed, serious lifters should either eat or drink a protein source featuring slower digesting sources. There are several good options to choose from: a serving of low-fat cottage cheese or low (or no) sugar Greek yogurt, or a shake containing casein protein.
This simple tip can help you stay in a state of positive protein balance during the night. Why is that important, you may wonder? That’s the time when your body moves into a state of negative protein balance, which in turn short-circuits your gains.
Carbohydrates
The thinking towards carbs is mixed. A lot of lifters and non-lifters alike believe carbs are the “enemy”. The truth is, they are not when they are consumed correctly.
The key point regarding carbs is this: carbohydrates are critically important because they are what the body utilizes for training energy. They only become “the enemy” if you are overeating junk carbs – high sugar, highly-processed foods, and junk fast food.
And it is also true that when someone eats more carbs than the body can use, they do in fact become the “enemy” by being stored as excess body fat.
However, any serious lifter will focus on eating mainly clean carbs and limiting sugary junk carbs. For gains in muscle, 2 grams of carbs per pound of bodyweight should be your starting point. You can adjust this number up or down depending on how your body responds.
What do I mean by that?
I mean you should keep an eye on your waistline. If your midsection smooths out and you start to gain fat due to eating more carbs than your body needs, you should immediately lower your daily intake by 50 grams. Then monitor your waist and continue to make adjustments as needed.
Tip # 2: Strategic Carbohydrate Manipulation
Additionally, on your workout days, I advocate consuming about 50% of your daily carb intake (this should include any simple carbs in your diet) in the hours before and after your training sessions. Actually, I would begin the night before at dinner time. At that time, make sure you’re eating at least 30-50 grams of carbs.
Then on the day of your workout right up through your post-workout shake and your eventual post-workout meal, consume 50% of your training day’s total carbs.
Healthy Fats
When it comes to fats, focus on healthy fats such as nuts, seeds, fatty fish (salmon, tuna), and use olive oil in your salads and cooking. I suggest 20% of the day’s calories from these foods.
Supplement Tips
- Hi-Tech Precision Protein – First up is protein powder, always. Hi-Tech happens to have one of the most innovative protein powders on the market. This powder was originally a Gaspari Nutrition product that first appeared when Hi-Tech had a share of the company. When Rich Gaspati bought back all the shares, he left this formula with Hi-Tech.
- One scoop contains 25 grams of hydrolyzed whey protein. Hi Tech uses an exclusive technology that allows leucine to be released immediately to support protein synthesis.
- PEScience Select – Going for a protein shake for your nighttime protein source? Then take a look at this one. One serving supplies 24 grams of fast and slow digesting whey and milk proteins.
- Gorilla Mind Gorilla Mode – This is the Pre that changed pre-workout dosages forever and forced the industry to keep up. Before this pre-workout came along, most pre’s dosed l-citrulline around 3-4 grams. Now you see it dosed around 8-10 grams – thanks to Gorilla Mind’s innovation. And it doesn’t end there – this Pre is well-dosed across the entire label.
- NutraBio Base – This represents the recently launched “Core” pre-workout category. That means it’s value-minded with a streamlined yet powerful formula. The key is it won’t empty your wallet. And of course it features NutraBio’s outstanding label transparency and exceptional product quality.
- AllMax Nutrition Creatine – Even in 2026, creatine monohydrate is still the most tested and proven-effective of any supplement. This one is a patented AllMax Nutrition formula that features CreaSyn® micronized creatine monohydrate. Plus, it also features an exceptional purity rating of 99.9%.
- Myogenix Myo Vite – You need a good multi when you use a higher volume workout like this one (or really, any workout). Myo Vite is a great choice because it has one of the most comprehensive formulas on the market – 8 total nutrient complexes!
- EFX Sports Karbolyn – I strongly suggest this to help you power through workouts like Sergio Oliva’s – whether it is his 6 Day Split or the P.H.A. example. Mix this up with your Pre or Intra, It works by loading fast-digesting carbs for fast ATP energy without the dreaded insulin spikes.
- Axe & Sledge The Grind – For longer workouts, I recommend using an intra-workout such as this one. Here’s a formula that provides all the EAAs plus a hydration ingredient – you will be able to stay hydrated no matter how long your workout takes. I recommend stacking this with Karbolyn, and drinking it right before and during your workout.
Summary
And there you have it – the second of the Olympia Series of articles featuring 3-time Mr. Olympia Sergio Oliva, often called the “Myth”. The routines presented here are completely different from each other, so you can try whichever one suits your goals the most – or try both. All that’s left is to stop by illpumpyouup.com and stock up – do it today!
References:
By Jim Brewster