Serge Nubret’s Workout Method

Serge Nubret posing

Serge Nubret was an old school bodybuilder who concentrated on having an aesthetically pleasing physique rather than being a mass monster.

To accomplish his physique Serge Nubret actually didn’t lift heavy weights. He lifted moderate weights for higher reps and very high volume. The goal of Serge’s routine 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. Because it is a low weight routine, low rest periods are vital for success. One minute rest periods MAX – aiming for rest periods of 30 seconds.

Serge Nubret would do sit-ups every single morning, seven days a week for one hour straight – working up to 2,000 sit-ups per day. Serge would lift weights 6 days a week and he would hit each muscle group twice per week.

Here’s a break down of his work out method (intermediate level):

Monday: Chest, Quads and Abs

Tuesday: Back, Hamstrings and Abs

Wednesday: Shoulders, Arms, Calves and Abs

Thursday: Chest, Quads and Abs

Friday: Back, Hamstrings and Abs

Saturday: Shoulders, Arms, Calves and Abs

Sunday: Rest (abs only)

 

Monday:

Quads

Squats – 8 sets of 12 reps

Leg Press – 6 sets of 12 reps

Leg Extension – 6 sets of 12 reps

Chest

Bench Press – 8 sets of 12 reps

Flat Bench Flye’s – 6 sets of 12 reps

Incline Bench Press – 6 sets of 12 reps

Incline Flye’s – 6 sets of 12 reps

Dumbbell Pullovers – 6 sets of 12 reps

Tuesday:

Back

Chin-ups – 6 sets of 12 reps

Behind the Neck Lat Pulldowns – 8 sets of 12 reps

Lat Pulldowns to the Front – 6 sets of 12 reps

Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

Lying Leg Curl – 8 sets of 15 reps

Standing Leg Curl – 8 sets of 15 reps

Wednesday:

Shoulders

Behind the Neck Barbell Press – 6 sets of 12 reps

Alternate Dumbbell Front Raise – 6 sets of 12 reps

Barbell Upright Row – 6 sets of 12 reps

Cable Lateral Raise – 6 sets of 12 reps

Arms

Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps

Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps

Calves

Standing Calf Raises – 8 sets of 12 reps

Seated Calf Raises – 8 sets of 12 reps

Thursday:

(Same as Monday)

Quads

Squats – 8 sets of 12 reps

Leg Press – 6 sets of 12 reps

Leg Extension – 6 sets of 12 reps

Chest

Bench Press – 8 sets of 12 reps

Flat Bench Flye’s – 6 sets of 12 reps

Incline Bench Press – 6 sets of 12 reps

Incline Flye’s – 6 sets of 12 reps

Dumbbell Pullovers – 6 sets of 12 reps

Friday:

(Same as Tuesday)

Back

Chin-ups – 6 sets of 12 reps

Behind the Neck Lat Pulldowns – 8 sets of 12 reps

Lat Pulldowns to the Front – 6 sets of 12 reps

Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

Lying Leg Curl – 8 sets of 15 reps

Standing Leg Curl – 8 sets of 15 reps

Saturday:

(Same as Wednesday)

Shoulders

Behind the Neck Barbell Press – 6 sets of 12 reps

Alternate Dumbbell Front Raise – 6 sets of 12 reps

Barbell Upright Row – 6 sets of 12 reps

Cable Lateral Raise – 6 sets of 12 reps

Arms

Barbell Curl superset with Triceps Pushdowns – 16 sets of 12 reps

Dumbbell Curl superset with Triceps Dips – 16 sets of 12 reps

Calves

Standing Calf Raises – 8 sets of 12 reps

Seated Calf Raises – 8 sets of 12 reps

Sunday:

Abs of course with rest and recovery on that day.

The Workout Sheets

Serge also created his work out in a PDF format. Here it is.

  1. Serge Nubret Workout Method – Workout Sheet A
  2. Serge Nubret Workout Method – Workout Sheet B
  3. Serge Nubret Workout Method – Workout Sheet C

Things to know:

  • To pick the weight for your 12 rep sets, use your 20 rep max. The goal is to use the same weight for each set of the exercise.
  • EVERY set to failure. [Source] “Every set, but I am able to computerised the weight I want into my mind.” – Serge Nubret
  • As far as advance level of training, Serge says you create your own advanced level of training when your body tells you to. [Source]
  • In his prime, Serge trained 5 hours a day. You only need to train one muscle part per hour. [Source]
  • You can do the concentration curl  for one week and the next week you can alternate with the preacher curl. [Source]
  • Serge never dropped weights after each set to reach failure. He used his mind to push each rep to failure. [Source]

His Measurements

When asked about his measurements and weights during what he thought was his best shape, he answered with the following [source]:

212 pounds “contest shape” at 6 feet, 70 cm arms, 72 cm legs, and 145 cm chest.