Sergio Oliva Workout Routine

What does Sergio Oliva’s workout routine look like?

Sergio Oliva was a Cuban bodybuilder and he was nicknamed as “The Myth”.

Oliva is best known as the only bodybuilder to beat the legend, Arnold Schwarzenegger, at Olympia and become known as one of the best bodybuilders of all time. 

Many other bodybuilders have stated that Oliva was one of the greatest bodybuilders of all time and he had a huge personality. 

Within this article, we’ll discuss Sergio Oliva’s workout routine, diet, and supplements: 

Current Stats

• Height: 178 cm – 5’10”
• Weight: 111 kg – 245 pounds 
• Age: 71 years old (1941 – 2012) 
• Birthday: 4th of July, 1941 
• Accolades: Mr. Universe, 1966, Winner

Workout Principles

Sergio Oliva had no formal training until he began working at the Duncan YMCA in Chicago. Oliva was always interested in building muscle mass and he could work out in ways no one else could with incredible results. 

Sergio Oliva Workout Routine 

Sergio Oliva’s workout routine features a lot of different combinations such as high volume routines, supersets, antagonistic training, squat sets, and much more. Oliva liked to hit each muscle group twice a week to receive the best result. 

Here is Sergio Oliva’s workout routine: 

Monday: Chest

On Monday, Sergio Oliva performed a chest routine by doing a total of just 4 exercises. These are done as supersets, with the first being bench press/chin ups, and the second being dumbbell flyes/dips.

Here is Sergio Oliva’s chest routine: 

1. Bench Press (200lbs, 8 reps) | Superset with Chin ups (15 reps) 

2. Bench Press (220lbs, 8 reps) | Superset with Chin ups (15 reps) 

3. Bench Press (260lbs, 8 reps) | Superset with Chin ups (15 reps) 

4. Bench Press (300lbs, 8 reps) | Superset with Chin ups (15 reps) 

5. Bench Press (320lbs, 8 reps) | Superset with Chin ups (15 reps) 

6. Bench Press (350lbs, 8 reps) | Superset with Chin ups (15 reps) 

7. Bench Press (380lbs, 8 reps) | Superset with Chin ups (15 reps) 

8. Dumbbell Flyes (80lb Dumbbells) (5 sets, 15 reps) | Superset with Dips (Unknown rep count)

Tuesday: Shoulders, Biceps and Triceps 

On Tuesday, Oliva would hit shoulders, biceps, and triceps routine by doing 6 exercises.

Here is Sergio Oliva’s shoulders, biceps, and triceps routine: 

1. Press (5 sets, 15 reps)

2. Extending Heavy Curls (5 sets, 5 reps)

3. French Curls (5 sets, 5 reps)

4. Scott (Curls) Bench (5 sets, 10 reps)

5. Scott (Curls) Bench with Dumbbells (5 sets, 5 reps)

6. Sitting Down Triceps (5 sets, 5 reps) 

Wednesday: Abs, Squats, and Calves 

On Wednesday, he performed abs, squats, and calves routine by doing a total of 5 exercises with an average of 10 reps.

Here is Sergio Oliva’s abs, squats, and calves routine: 

1. Sit-ups (10 sets, 50 reps)

2. Leg Raises (5 sets, 20 reps)

3. Side Bends with Bar Behind Neck (5 sets, 200 reps)

4. Squats (5 sets, 5 reps) 

5. Standing Heel Raises (10 sets, 8 reps)

Thursday: Chest and Back 

On Thursday, Oliva performed a chest and back routine.

Here is Sergio Oliva’s chest and back routine: 

1. Bench Press (5 sets, 7 reps) 

2. Press Behind Neck (5 sets, 5 reps)

3. Sitting Press with Dumbbells (No set and rep scheme provided)

4. Dipping Bar (5 sets, 8 reps) 

Friday: Arms and Back 

On Friday, Sergio Oliva would hit the arms and back routine by doing a total of 7 exercises.

Here is Sergio Oliva’s arms and back routine: 

1. Press (3 sets, 5 reps)

2. Extending Heavy Curls (3 sets, 5 reps)

3. French Curls (3 sets, 5 reps)

4. Scott Bench for Triceps (3 sets, 5 reps)

5. Scott Bench for Triceps with Dumbbell (3 sets, 5 reps)

6. Chinning Behind Neck (5 sets, 5 reps)

7. Chinning Bar with Closed Hands (5 sets, 5 reps)

Saturday: Abs and Legs 

On Saturday, he would hit an abs and legs routine. 

Here is Sergio Oliva’s abs and legs routine: 

1. Sit-ups (5 sets, 10 reps)

2. Leg Raises (5 sets, 10 reps)

3. Side Bends with Bar Behind Neck (5 sets, 50 reps)

4. Squats (300lbs, 3 reps, 3 sets)

5. Squats (400lbs, 3 reps, 2 sets)

6. Squats (250lbs, 20 reps, 3 sets)

7. Front Squats (5 sets, 10 reps)

8. Sitting Heel Raises (5 sets, 5 reps)

Sunday: Rest 

On Sunday, Sergio Oliva would have a day off from working out. 

Sergio Oliva Diet

Sergio Oliva would eat only one meal a day when he lived in Cuba and he would eat whatever he could afford.

Everything changed when he joined the weightlifting team and he could finally afford to eat three meals a day and supplied with protein and vitamin supplements. He loved to eat eggs and steak to build up his muscles. 

Here is Sergio Oliva’s diet: 

1. Breakfast

• Scrambled eggs 
• Oatmeal
• Coffee 

2. Lunch 

• Fries 
• Pastries

3. Snack 

• Protein shake 
• Twinkies 

4. Dinner 

• Steak 
• Vegetables 

Supplements 

Sergio Oliva uses the following supplements to help fuel his gains: 

• Protein shake 
• Vitamins 

Summary

Sergio Oliva was truly an icon and today he is still remembered as one of the best bodybuilders of all time. To this day he had what most consider the greatest physique ever showcased in the industry.

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