Serge Nubret Workout Routine Pdf ((top))

Serge Nubret Workout — Single-Page PDF Content

Serge Nubret's classic high-volume, high-frequency bodybuilding routine (compact single-page format you can save as a PDF)

• Monday: Chest, Back, Abs (AM) / Shoulders, Arms (PM)
• Tuesday: Legs, Abs
• Wednesday: Chest, Back, Abs (AM) / Shoulders, Arms (PM)
• Thursday: Legs, Abs
• Friday: Chest, Back, Abs (AM) / Shoulders, Arms (PM)
• Saturday: Legs, Abs
• Sunday: Rest

Moderate Weights: Weights used are usually what you could normally lift for 20 reps, focused on perfect form rather than maximum load. serge nubret workout routine pdf

Speed of Reps: Reps were controlled but not slow. He utilized a rhythmic cadence (2 seconds up, 2 seconds down) to maintain constant tension without allowing the muscle to relax. Serge Nubret Workout — Single-Page PDF Content Serge

While the weights are lighter, the density is punishing. Most modern lifters struggle with the sheer volume. Monday: Chest, Back, Abs (AM) / Shoulders, Arms

Tips for Following the Serge Nubret Workout Routine

• Weeks 1–4: follow prescribed sets/reps; increase weight when you hit top reps for all sets.
• Deload week every 6–8 weeks (reduce volume by ~40%).
• Nutrition: eat a caloric surplus with ~1.6–2.2 g/kg protein.
• Recovery: 7–9 hours sleep, manage stress, foam-roll.