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Lou Ferrigno Workout Routine

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Lou Ferrigno's Workout Routine and Diet

What does Lou Ferrigno’s workout routine look like?

From pumping iron to making it onto the big screen, Lou Ferrigno is a world-renowned professional bodybuilder, celebrity fitness trainer, and actor whose massive physique and dedication to the sport have aligned him with the greatest in the bodybuilding world, including Arnold Schwarzenegger and many others.

Lou Ferrigno is a legend in his own right, and he’s got the fitness program and diet plan to prove it. Standing at a whopping 6’5″, Ferrigno is one of the greatest tall bodybuilders who has seen massive success throughout his weightlifting career.

Although we’ve done research on Lou Ferrigno’s diet and exercise regime, this article isn’t his exact workout routine. While he is in great shape for 70 years old, this isn’t likely the weight training he currently does.

 

Current Stats 

  • Height:‎ 6’5″
  • Weight: 285- 295 pounds
  • Age: 70 years old
  • Birthday: November 9, 1951
  • Accolades: 1973 IFBB Mr. America and Mr. Universe titles, 1974 IFBB Mr. International, 1974 Mr. Olympia (2nd place), 1974 IFBB Mr. Universe, a starring role in The Incredible Hulk television series and 3 films, guest-starred on Celebrity Apprentice

 

Workout Principles

Lou Ferrigno swears by compound movements, which are exercises that require working more than one muscle group at a time. Squats, dips, and deadlifts are great compound exercises because they work so different muscles simultaneously. For those trying to gain muscle through strength training, compound exercises are essential.

To keep things interesting, Lou Ferrigno would also shuffle the order of exercises within a workout to avoid monotony. He would add variety as much as necessary to stay engaged in the lift.

 

Lou Ferrigno’s Workout Routine

Lou’s exercise routine follows a split routine, where he would train each muscle group twice a week. This workout routine gave him the best results and helped him build enough muscle mass and strength to earn titles like IFBB Mr. America, Mr. International, and Mr. Universe.

In some workout routines, Lou Ferrigno was able to perform up to 80 sets. This high-volume training strategy requires extensive fitness experience and knowledge, so we don’t recommend copying his regimen if you’re just getting started.

Here is the Lou Ferrigno workout routine you’ve been waiting for:

 

Monday – Chest and Back

Lou Ferrigno fought the Monday blues by jumping into a killer chest and back workout, including some of his favorite moves like the bench press and pull ups.

  1. Dumbbell bench press (5 sets, 6 reps)
  2. Incline barbell bench press (5 sets, 6 reps)
  3. Dumbbell pullovers (5 sets, 6 reps)
  4. Chest flys (5 sets, 8 reps)
  5. T-bar rows (5 sets, 6 reps)
  6. Dips (5 sets, 8 reps)
  7. Deadlifts (5 sets, 6 reps)
  8. Bent over rows (5 sets, 8 reps)
  9. Chin ups (5 sets, 6 reps)
  10. Pull ups (5 sets, 6 reps)

 

Tuesday – Shoulders and Arms

Tuesday is a killer arms workout, including plenty of dumbbell raises and heavy skull crushers. 

  1. Military press (4 sets, 10 reps)
  2. Dumbbell overhead press (4 sets, 10 reps)
  3. Front dumbbell raise (4 sets, 10 reps)
  4. Side dumbbell raise (4 sets, 10 reps)
  5. Barbell curls (4 sets, 10 reps)
  6. Scott press (4 sets, 8 reps)
  7. Dumbbell curls (4 sets, 10 reps)
  8. Concentration curls (4 sets, 10 reps)
  9. Cable pulldowns (4 sets, 8 reps)
  10. Cable pushdowns (4 sets, 8 reps)
  11. Incline dumbbell curls (4 sets, 10 reps)
  12. Standing French press (4 sets, 10 reps)
  13. Skull crushers (4 sets, 10 reps)

 

Wednesday – Legs

  1. Leg curls (5 sets, 10 reps)
  2. Leg extensions (5 sets, 10 reps)
  3. Leg press (5 sets, 10 reps)
  4. Squats (5 sets, 10 reps)
  5. Hack squats (5 sets, 10 reps)

It’s safe to say Lou Ferrigno never skipped leg day, and neither should you.

 

Thursday – Chest and Back

  1. Chest flys (5 sets, 8 reps)
  2. T-bar rows (5 sets, 8 reps)
  3. Dips (5 sets, 8 reps)
  4. Deadlifts (5 sets, 8 reps)
  5. Chin ups (5 sets, 8 reps)
  6. Pull ups (5 sets, 8 reps)

 

Friday – Shoulders and Arms

  1. Barbell curls (4 sets, 10 reps)
  2. Scott press (4 sets, 8 reps)
  3. Dumbbell curls (4 sets, 10 reps)
  4. Cable pulldowns (4 sets, 8 reps)
  5. Cable pushdowns (4 sets, 8 reps)
  6. Standing French press (4 sets, 10 reps)
  7. Incline dumbbell curls (4 sets, 10 reps)
  8. Concentration curls (4 sets, 10 reps)

 

Saturday – Legs

  1. Leg curls (5 sets, 10 reps)
  2. Leg extensions (5 sets, 10 reps)
  3. Leg press (5 sets, 10 reps)
  4. Squats (5 sets, 10 reps)
  5. Hack squats (5 sets, 10 reps)

 

Sunday – Rest

Rest is an important part of Lou Ferrigno’s fitness program. Training experience has taught him that lifting heavier weights can be hard on the body over time and his exercise selection requires adequate rest.

 

Lou Ferrigno’s Diet 

Lou Ferrigno eats 7 smaller meals each day. When training, he would focus on low-calorie meals and prioritize healthy living. Lou avoids junk food and curbs any sugar cravings with fresh fruit.

Here is Lou Ferrigno’s diet:  

Meal 1

  • 6 whole eggs
  • 4 pieces of toast
  • Fruit

Meal 2 

  • 8 ounces of steak
  • Salad

Meal 3 

  • 1 can of tuna
  • 1 cup of oatmeal
  • Apple sauce (unsweetened)

Meal 4

  • 8 ounces of grilled chicken
  • Baked potato

Meal 5

  • 1 can of tuna
  • 1 cup of oatmeal
  • Apple sauce (unsweetened)

Meal 6

  • 8 ounces of ground beef
  • Baked potato

Meal 7

  • 6 whole eggs
  • 2 cups of cottage cheese

 

Supplements 

Lou Ferrigno uses a few supplements in his training program to max out his results, help with burning fat, boost his energy every workout, and build muscle mass.

 

Summary 

Lou’s fighting spirit and impressive physique have created his legacy in the bodybuilding world, and he will always be one of the greatest in the sport.

Whether you follow this workout plan or simply gain motivation for your own fitness journey, we can all agree that Lou Ferrigno is a bodybuilding legend.

From lifting heavy weights to raising awareness about the Muscular Dystrophy Association while guest-starring on Celebrity Apprentice, Lou Ferrigno is an incredible person inside and out.

What do you think about Lou Ferrigno’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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