Old School Series: 1970s Bodybuilding Routine

Type: Split
Level: Intermediate
Days per week: 6 days
Sex: Male & Female
The 1970s was a dynamic era in bodybuilding. Physiques grew in size but also in personality. Many notable legends etched their legacies upon the world of bodybuilding during this decade: • Arnold Schwarzenegger • Sergio Oliva • Frank Zane • Franco Columbu • Lou Ferrigno • Mike Mentzer • It was during this era that training began to aggressively evolve away from full body workouts. Many lifters, including Arnold and Sergio, took the fullbody workout and morphed it into a high volume protocol.

Day 1

Chest and Back

Incline dumbbell press

Sets: 3 Reps: 8-12

Cable crossover

Sets: 5 Reps: 10-15

Barbell deadlift

Sets: 3 Reps: 6-8

Pullups

Sets: 5 Reps: 15

One-arm dumbbell row

Sets: 3 Reps: 10-15

Ab roller

Sets: 3 Reps: 8-12

Knee/hip raise on parallel bars

Sets: 3 Reps: 12-15

Day 2

Shoulders and Arms

Dumbbell shoulder press

Sets: 3 Reps: 10-12

Upright barbell row

Sets: 3 Reps: 10-15

Triceps pushdown

Sets: 4 Reps: 10-15

Barbell curl

Sets: 4 Reps: 8-12

Day 3

Legs

Barbell squat

Sets: 5 Reps: 6-12

Barbell hack squat

Sets: 3 Reps: 10-12

Leg extensions

Sets: 3 Reps: 10-15

Stiff leg barbell good morning

Sets: 3 Reps: 8-10

Lying leg curls

Sets: 5 Reps: 10-15

Seated calf raise

Sets: 4 Reps: 12-15

Standing dumbbell calf raise

Sets: 4 Reps: 12-15

Day 4

Chest and Back

Dips - chest version

Sets: 3 Reps: 10-15

Dumbbell flyes

Sets: 5 Reps: 10-15

Bent over barbell row

Sets: 3 Reps: 8-10

Wide-grip lat pulldown

Sets: 5 Reps: 8-12

Seated cable rows

Sets: 3 Reps: 10-15

Cable crunch

Sets: 3 Reps: 60 second

Dumbbell side bend

Sets: 3 Reps: 10-12

Day 5

Shoulders and Arms

Seated barbell military press

Sets: 3 Reps: 8-10

Side lateral raise

Sets: 5 Reps: 10-15

Dumbbell shoulder press

Sets: 3 Reps: 10-12

Seated dumbbell curl

Sets: 4 Reps: 10-12

Preacher curl

Sets: 4 Reps: 10-12

Day 6

Legs

Leg press

Sets: 5 Reps: 20

Barbell lunge

Sets: 3 Reps: 10-12

Front barbell squat

Sets: 3 Reps: 10-12

Romanian deadlift

Sets: 3 Reps: 8-10

Lying leg curls

Sets: 5 Reps: 10-15

Standing dumbbell calf raise

Sets: 4 Reps: 12-15

Day 7 - rest day

Description is empty

No exercises