Serge Nubret’s Old School Workout Routine

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 situps 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.

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)

Serge Nubret’s Routine:

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:
Stay at home in bed and recover.

Worked for Serge.

Not too difficult is it?

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. When you can complete each set of 12 reps go up 5 lbs and start over. The pump you will get from this routine will be unreal. It will feel like your muscles are bulging through your skin trying to get out! You might feel silly using somewhat light weight and gasping for breath but the results will be worth it!

Serge Nubret also ate like a Lion. He ate only one meal a day: 4 lbs of Horse meat and rice and beans.

This routine is hard but it is worth it. I did this routine a few years ago and I remember people coming up to me in the gym asking me how I was getting bigger so fast and if I was on steroids.

Give it a shot.