Serge Nubrets Training Routine

When you think of the most aesthetic physiques of the golden era, Serge Nubret is definitely one of the top names on that list. Although Serge has phenomenal genetics, don’t think that he didn’t have to work insanely hard for every ounce of muscle that he packed on. That hard work payed off, making Serge Nubret the only athlete to have won 6 world titles in 4 different bodybuilding federations.

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Serge was born in Anse-Bertrand, Guadeloupe on October 6th 1938. Serge always had a natural gift for athletics and started bodybuilding at the age of 20. He soon found out that bodybuilding was his purpose in life. After only two years, Serge determined that one day he would be a world champion. That year he became the IFBB Worlds Most Muscular Man in Montreal and 7 years later, he won the NABBA Mr. Universe contest in London.

Serge Nubret’s Training Routine

Serge had a very unique approach towards training. He didn’t lift heavy, he used high reps and very high volume. Serge’s routine was based around chasing the pump and having short rest periods between sets. The purpose is to force as much blood into the muscle as possible for as long as possible, bringing vital nutrients into the muscle to aid growth. Serge lifted weights 6 days a week and would hit every muscle (except for abs) 2 times a week. Serge also trained his abs every single morning for an hour straight, working up to 2000 situps per day.

“My training was based on concentration, and it’s impossible to cheat when you are concentrated” – Serge Nubret

Monday

Chest 32 Sets Rest
Bench Press 8 sets of 12 reps 1 min
Flat Bench Fly 6 sets of 12 reps 1 min
Incline Bench Press 6 sets of 12 reps 1 min
Incline Fly 6 sets of 12 reps 1 min
Dumbbell Pullovers 6 sets of 12 reps 1 min


Quads 20 Sets Rest
Squats 8 sets of 12 reps 2 min
Leg Press 6 sets of 12 reps 1 min 30 sec
Leg Extension 6 sets of 12 reps 1 min

Tuesday

Back 26 Sets Rest
Chin Ups 8 sets of 12 reps 1 min
Behind The Neck Lat Pulldown 6 sets of 12 reps 30 sec
Lat Pulldown 6 sets of 12 reps 30 sec
Barbell Bent Over Row 6 sets of 12 reps 30 sec


Hamstrings 14 Sets Rest
Lying Leg Curl 8 sets of 12 reps 1 min
Standing Leg Curl 6 sets of 12 reps 1 min

Wednesday

Shoulders 24 Sets Rest
Behind The Neck Barbell Press 6 sets of 12 reps 1 min
Alternating Dumbbell Front Raises 6 sets of 12 reps 1 min
Upright Row 6 sets of 12 reps 1 min
Cable Lateral Raises 6 sets of 12 reps 1 min


Calves 14 Sets Rest
Standing Calf Raises 8 sets of 12 reps 1 min
Seated Calf Raises 6 sets of 12 reps 1 min


Arms 32 Sets Rest
Barbell Curl + Triceps Pushdown Superset 8 sets of 12 reps none
Dumbbell Curl + Tricep Dips Superset 6 sets of 12 reps none

Thursday (Same As Monday)

Chest 32 Sets Rest
Bench Press 8 sets of 12 reps 1 min
Flat Bench Fly 6 sets of 12 reps 1 min
Incline Bench Press 6 sets of 12 reps 1 min
Incline Fly 6 sets of 12 reps 1 min
Dumbbell Pullovers 6 sets of 12 reps 1 min


Quads 20 Sets Rest
Squats 8 sets of 12 reps 2 min
Leg Press 6 sets of 12 reps 1 min 30 sec
Leg Extension 6 sets of 12 reps 1 min

Friday (Same as Tuesday)

Back 26 Sets Rest
Chin Ups 8 sets of 12 reps 1 min
Behind The Neck Lat Pulldown 6 sets of 12 reps 30 sec
Lat Pulldown 6 sets of 12 reps 30 sec
Barbell Bent Over Row 6 sets of 12 reps 30 sec


Hamstrings 14 Sets Rest
Lying Leg Curl 8 sets of 12 reps 1 min
Standing Leg Curl 6 sets of 12 reps 1 min

Saturday (Same as Wednesday)

Shoulders 24 Sets Rest
Behind The Neck Barbell Press 6 sets of 12 reps 1 min
Alternating Dumbbell Front Raises 6 sets of 12 reps 1 min
Upright Row 6 sets of 12 reps 1 min
Cable Lateral Raises 6 sets of 12 reps 1 min


Calves 14 Sets Rest
Standing Calf Raises 8 sets of 12 reps 1 min
Seated Calf Raises 6 sets of 12 reps 1 min


Arms 32 Sets Rest
Barbell Curl + Triceps Pushdown Superset 8 sets of 12 reps none
Dumbbell Curl + Tricep Dips Superset 6 sets of 12 reps none

Sunday

Abs/Rest Day (non-weighted ab exercises for an hour straight)



Serge went to failure on every set. If you are at the beginner or intermediate stage, it may be smart to save failure towards the end of your workout. If you go to failure on every set and feel like you can still recover properly before your next session, then do it. If you struggle to recover on this program, the first thing you can do is cut the volume down. If you are a beginner, it would be smart to start by cutting the volume in half, then gradually increasing volume as your body adapts to the routine.

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Serge Nubret’s Bodybuilding Career

Lasting 25 years, Serge Nubret had one of the longest bodybuilding careers in the sport. One of the shows that he is most known for is the 1975 Mr. Olympia where he competed alongside Arnold Schwarzenegger and Lou Ferrigno. This show was featured in the well-known bodybuilding film “Pumping Iron”. Some argue that Serge deserved to win the 1975 Mr. Olympia title, and it’s easy to see why. Serge’s physique flows together in a more aesthetic manner than Arnold’s but where Arnold beat him was size. Serge’s contest weight was around 200lbs and Arnold’s was around 235lbs. Although there were times where Serge came up short and placed 2nd or 3rd in a competition, he is still a holder of some of the most prestigious bodybuilding titles in the world.

  • 1958: Mr. Guadeloupe
  • 1960: IFBB World Most Muscular Man
  • 1963: NABBA Pro Mr. Universe (2nd)
  • 1964: NABBA Pro Mr. Universe (2nd)
  • 1969: NABBA Pro Mr. Universe (3rd)
  • 1969: IFBB Mr. World (Tall) (2nd)
  • 1970: IFBB Mr. Europe (Tall)
  • 1972: IFBB Mr. Olympia (3rd)
  • 1973: IFBB Mr. Olympia (3rd)
  • 1975: IFBB Mr. Olympia (Heavy Weight, 2nd)
  • 1976: NABBA Pro Mr. Universe
  • 1976: WBBG Mr. Olympus (2nd)
  • 1977: NABBA Pro Mr. Universe (2nd)
  • 1977: WBBG Mr. Olympus
  • 1977: WBBG Pro Mr. World
  • 1978: NABBA Pro. Mr. Universe (2nd)
  • 1981: Pro WABBA World Championships
  • 1983: Pro WABBA World Championships

In the years before Serge’s death, he published two books; “I am …Me and God” and “Seventy Years Young”. “I am …Me and God” was more philosophical in nature and “Seventy Years Young” was a complete autobiography that detailed his training techniques, nutrition techniques and lifestyle. In March of 2009 Serge fell into a coma and passed away April 19th 2011 at age 72. Serge Nubret went down in history as one of the most accomplished men in bodybuilding history.

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“To be a good bodybuilder you must be a good observer” – Serge Nubret

A Tribute | Serge Nubret

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