Serge Nubret‘s basic training program
Sunday: Rest day
Monday: Quads and pecs
- Squats 8 sets x 12 reps
- Leg press 8 sets x 12 reps
- Leg extension 6 sets x 12 reps
Then, rest for 15 minutes minimum and continue with the chest exercises. You could do them later in the same day if possible.
- Wide-grip bench press 8 sets x 12 reps
- Flat dumbbell flies 8 sets x 12 reps
- Incline bench press 8 sets x 12 reps
- Incline dumbbell flies 8 sets x 12 reps
- Pullovers 6 sets x 12 reps
Tuesday: Hamstrings and back
- Pull ups 8 sets x 12 reps
- Behind-the-neck lat pulldowns 8 sets x 12 reps
- Lat pulldowns 6 sets x 12 reps
- Barbell bent-over rows 6 sets x 12 reps
Rest a minimum of 15 minutes and continue with the hamstring exercises. You could do them later in the same day if possible.
- Lying leg curls 8 sets x 12 reps
- Standing leg curls 8 sets x 12 reps
Wednesday: Shoulders and arms
- Behind-the-neck press 8 sets x 12 reps
- Front raises 8 sets x 12 reps
- Upright rows 8 sets x 12 reps
- Lateral raises 8 sets x 12 reps
Rest a minimum of 15 minutes and continue with the arms exercises. You could do them later in the same day if possible
- Cable Biceps Curls 8 sets x 12 reps
- Triceps cable pushdowns 8 sets x 12 reps
- Barbell Biceps Curls 8 sets x 12 reps
- Dips 8 sets x 12 reps
Do the pairings as a superset without resting between sets.
Serge trained the calves by using both standing and seated calf raises. He would alternate days with heavier and lighter weights. One day he would go lighter; the next day he would go heavy.
Traps and forearms
He never trained traps and forearms directly since he figured by training his shoulders he also stimulated his traps and the forearms could be stimulated just by training with a high volume and having a tight grip on the weights.
He trained the abs once per day, each day. As soon as he woke up, he would do 2000, yes, you read that right, 2000 sit ups. He figured this number of sit ups is the only kind of cardio he would ever need. Those who want to follow his ab training advice should take into consideration that he suggested first starting with as many reps as you can in one go and then not doing them at all for the rest of the day. For example, if you can manage to do only 20 reps, don’t do anymore, and don’t divide the reps into separate sets. Do just that one set and try going for extra reps the next day. For him, it took approximately one full year to get to 2000 per day.
Incorporating Serge’s techniques into your workout program
Serge incorporated 30-60 second rest intervals for his upper body training and 1-2 minutes for lower body training. Sometimes, he lowered these rest intervals by 20 seconds every 2 weeks or so, in order to stuff more training volume within a shorter workout time.
If you think exercising 6 days per week might be a bit too much for you, try the training program where you train 3 days consecutively and take one day off. Many recreational lifters have made terrific progress training in this manner. It would look something like this:
Thursday: Rest day
Monday: Rest day
This particular type of exercising may not be something you would like to do on a regular basis, you might want to give it a try if you want to spice up your workout routine and start making progress again.
Even though Serge Nubret passed away on April 19th, 2011, his legendary physique, strength of character and the knowledge he had will go on living in all those who had the privilege to know him and learn his training wisdom.