Sergio Oliva Workout Routine and Diet Plan

Sergio Oliva’s career showed an elevation after he became a three-time Mr. Olympia winner. Born on July 4, 1941, in Guantanamo, Cuba, he was recognized as a Cuban bodybuilder. Nation nicknamed him “The Myth ”. Later on, he shifted to America where he started following a set workout routine and turned himself into a bodybuilder. After following an intense workout routine with a stringent diet plan, he managed to gain a ton of body weight. Want to know more about his workout routine and diet plan? Let’s discuss his day-to-day workout routine.

Sergio Oliva Body Measurements

Have a look at the body measurements of the famous bodybuilder – Sergio Oliva.

• Sergio Oliva Height –  5 Ft 10 Inch
• Sergio Oliva Weight – 109 Kg
• Sergio Oliva Age – 71 years ( died in 2012)
• Sergio Oliva Chest – 59 Inch
• Sergio Oliva Waist – 28 Inch
• Sergio Oliva Biceps –  5 Inch

Sergio Oliva Workout Routine

Sergio Oliva followed an intense workout routine by following supersets, squats, flies, dips, and much more. His workout lasted for 6 days per week and dedicated two days to the identical workout routine. He worked out with a formula of going from moderate to heavy workout routine thus pumping his muscles. He did not follow a proper set of reps in each exercise, but he knew how much pressure his body can handle and acted accordingly. Let’s begin with a proper day-to-day workout routine of Sergio Oliva.

Monday & Thursday – Back, chest and shoulders

A blend of different exercises is mixed to strengthen his back, chest, and shoulders. A long list of different exercises is performed by him.

• Single-arm lateral raises
• Lateral raises with cables
• Shoulder press machine
• Lateral raises with dumbbells
• Cable Flyes
• Dumbbell flys on Flat bench
• Decline chest press
• Incline chest press
• Bench Press
• Seated rows
• Close grip pull downs
• Pull-ups with a wide grip

Tuesday & Friday – Arms

Here is the list of exercises that Sergio Oliva followed on Tuesday and Friday. 5 sets of each exercise are performed with an average of 5 reps.

• Single Arm tricep pull down
• Tricep pushdown
• Seated tricep extensions
• Barbell wrist curls
• Reverse grip barbell curls
• Preacher Curls
• Dumbbell bicep curls
• Seated barbell curls
• Cheat curls with heavy Barbell

Wednesday & Saturday – Legs workout

To strengthen his leg muscles, Sergio Oliva followed a set of different exercises. 5 sets of each exercise at an average of 10 reps.

• Leg lifts & Leg curls
• Decline sit-ups
• Calf Press
• Hack Squat
• Parallel back squats
• Leg press

Sunday is the off day on the list of Sergio. So this was all about his workout routine. Moving on, his diet plan included three meals per day consisting of eggs, protein shakes, steak, vegetables, and other protein-rich items. He managed to eat a lot of diets and then use this diet in the gym to attain the correct shape of his muscles. Moreover, to help his mind and body focus more, he started to intake hot coffee regularly. To assist his muscles to boost, he preferred the intake of supplements like vitamins and protein shakes. Although Sergio is not with us, he will always remain a bodybuilder icon for all the youths.