He believed that the mind controlled muscle growth. During his sets, he focused entirely on visualising the muscle expanding and filling with blood.
I can modify the volume so you can safely build a classic, aesthetic physique. Share public link
Rest only 30 to 60 seconds between sets to maintain the "pump". serge nubret workout routine pdf
Note: Nubret trained his abdominals every single morning, seven days a week, performing up to 2,000 sit-ups daily. The Workout Routine Monday & Thursday: Chest and Quads Barbell Bench Press Barbell Incline Bench Press Flat Bench Dumbbell Flyes Incline Dumbbell Flyes Barbell Squats Leg Extensions Tuesday & Friday: Back and Hamstrings Lat Pulldowns (Wide Grip) Behind-the-Neck Pulldowns Barbell Rows Dumbbell Rows Lying Leg Curls Standing Leg Curls Wednesday & Saturday: Shoulders and Arms Behind-the-Neck Press Dumbbell Lateral Raises Cable Lateral Raises Barbell Bicep Curls Incline Dumbbell Curls Tricep Pushdowns Lying Tricep Extensions Critical Rules for Success
Nubret was known to train his body twice a week. Below is a typical routine often associated with his "Pump Training" style [1, 2]. Monday & Thursday: Chest, Back, and Abs 6-8 sets of 12-20 reps Incline Bench Press: 6-8 sets of 12-20 reps Dumbbell Flyes: 6-8 sets of 12-20 reps Pullover: 6-8 sets of 12-20 reps Wide Grip Chin-ups: 6-8 sets of 12-20 reps Behind-the-Neck Pull-downs: 6-8 sets of 12-20 reps Cable Rows: 6-8 sets of 12-20 reps Deadlifts (Light/Control): 6-8 sets of 12-20 reps Tuesday & Friday: Legs and Abs Leg Extensions: 6-8 sets of 12-20 reps Leg Curls: 6-8 sets of 12-20 reps Squats (Controlled): 6-8 sets of 12-20 reps Calf Raises: 6-8 sets of 12-20 reps Wednesday & Saturday: Shoulders, Arms, and Abs Behind-the-Neck Press: 6-8 sets of 12-20 reps Dumbbell Lateral Raises: 6-8 sets of 12-20 reps Barbell Curls: 6-8 sets of 12-20 reps Dumbbell Curls: 6-8 sets of 12-20 reps Triceps Pushdowns: 6-8 sets of 12-20 reps Dumbbell Triceps Extensions: 6-8 sets of 12-20 reps Sunday: Rest Full rest and recovery. How to Adapt the Serge Nubret Routine for Yourself He believed that the mind controlled muscle growth
Slow, controlled reps that emphasize the squeeze at the top of the movement.
Nubret followed a classic push/pull/legs layout structure, repeated twice per week with Sunday designated as a complete rest day. Chest, Quadriceps, and Abs Tuesday: Back, Hamstrings, and Abs Wednesday: Shoulders, Arms, and Abs Thursday: Chest, Quadriceps, and Abs Friday: Back, Hamstrings, and Abs Saturday: Shoulders, Arms, and Abs Sunday: Rest Share public link Rest only 30 to 60
He kept rest between sets to a minimum, often only 30-60 seconds.
"If it works for me it can work for every body, as I was every body once in my life and i have been training like that all my life. JUST TRY IT."
Nubret was known for eating massive amounts of protein to support his intense training volume, often consuming up to 8 lbs of meat per day, focusing on high-quality red meat and horse meat for recovery. He did not rely on supplements, preferring natural food sources. Is This Routine Right for You?