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  • He trained in the morning usually 6-9am. Each workout would last 2½ - 3 hours.
  • A typical pre-workout meal would be a cup of coffee maybe a can of tuna and a protein shake that tasted like dirt - yummy.
  • He would change his workouts every 4-6 weeks. Sometimes doing different exercises or sometimes changing the amount of sets and reps or training method.
  • He trained in a progressive manner, either increasing reps or weight every workout.
  • At this point he used mainly straight sets and compound supersets. Antagonistic supersets were added later (1966).
  • The last 6 weeks before competition he trained twice a day 4 days out of the week and once a day 2 days out of the week. One of the workouts on double split days could be just deadlifts.

By December 4th 1964 Dave's chest-back-legs workout looked like this:


Chest (14 sets):

Benchpress: 6x305, 6x315, 6x325, 6x335

Incline benchpress: 6x225, 6x235, 6x245, 6x255, 6x270 

Flat fly: 5 sets of 8x75


Back (15 sets): 

Long pulley row: 6x160, 6x170, 6x180, 6x190, 6x200 

One arm dumbbell rows: 5 sets of 6x90

Wide-grip pulldown: 5 sets of 6x225


Thighs (10 sets): 

Hack squat: 5 sets of 15 reps (no weight specified) 

Thigh curl: 5 sets of 12x60


Calves (10 sets):

Donkeys: 10 sets of 15 reps


One day after, December 5th 1964, Dave's delts-biceps-triceps-forearms workout looked like this:


Delts (18 sets):

Seated military press: 6x135, 6x145, 6x155, 6x165, 6x175 

Press behind neck: 6x135, 6x145, 6x155, 6x165, 6x175



Incline lateral raise to the front (face down): 4 sets of 6x25

Incline lateral raise to the rear (face down): 4 sets 6x25


Triceps (15 sets): 

Seated French press:

8x115, 8x125, 8x135, 8x145, 8x135

One arm dumbbell extension: 8x40, 8x40, 7x40, 7x40, 7x40 

Pulley pushdown: 5 sets of 12x75


Biceps (15 sets): 

Standing dumbbell curl: 6x50, 6x55, 6x60, 6x65, 6x65

Flat bench curl: 5 sets of 6x45

Incline inners: 5 sets of 6x40



Reverse curl: 5 sets of 10x90 

Wrist curl: 5 sets of 15x165


The second group of workouts is from February 1965. At this point the weights Dave used was also affected by the fact that he had seriously started to diet down to the Mr. America 1965 competition. By the night of the Mr. America September 18, 1965 that took place in The Brooklyn Academy of music, he weighed in at 230 lbs (his goal had been 228 lbs).


By February 14th 1965 Dave's chest-back-legs workout looked like this:


Chest (20 sets): 


Incline benchpress: 4 sets of 8x210

Incline fly: 4 sets of 8x55



Benchpress: 4 sets of 8x245 

Flat fly: 4 sets of 8x60


Straight sets:

Decline fly: 4 sets of 8x65


Back (20 sets): 

Wide-grip pulldown: 5 sets of 8x225

Close-grip pulldown: 5 sets of 8x185

Long-pulley rows: 5 sets of 8x160

Barbell rows: 5 sets of 10x135


Thighs (15 sets):

Front squats: 10x205, 8x225, 7x245, 10x225, 12x205



Sissy squat: 5 sets of (no reps or weight specified)

Thigh curl: 5 sets of 12x50


Calves (10 sets):

Donkeys: 10 sets of 15 reps


One day after, February 15th 1965, Dave's delts-biceps-triceps-forearms workout looked like this:


Delts (25 sets):

Sitting military press: 5 sets of 6x175

Press behind neck: 5 sets of 6x165



Seated lateral raise: 5 sets of 8x30 

Front lateral raise: 5 sets of 8x20

Incline lateral raise (face down): 5 sets of 8x20


Biceps (15 sets):

Sitting incline curl: 5 sets of 8x60

Flat bench curl: 5 sets of 8x45

Machine curl: 5 sets of 8x95


Triceps (15 sets):

Close-grip benchpress (reverse grip): 5 sets of 8x240 

Seated French press, barbell: 5 sets of 8x115 

Incline French press, 2 dumbbells: 5 sets of 8x45


Forearms (10 sets):

Zottmann curl: 5 sets of 8x45 

Wrist curl: 5 sets of 12x155


Dave Draper, Reg Park and Arnold Schwarzenegger

Dave Draper, Reg Park, Arnold Schwarzenegger.


For those who don't know who he is here is some information from wikipedia:



David Draper (born April 16, 1942) is a bodybuilder, actor and author, nicknamed "The Blond Bomber."


Draper was born in Secaucus, New Jersey. His weight training began at the age of ten and was a well-formed habit by the time he was about twelve, in the mid-1950s.

In high school he participated in wrestling, gymnastics and swimming, but was most inspired by training with weights.



At 21, he won the Mr. New Jersey title. Six months later he moved to Santa Monica, California, working for the Weider Barbell Company until 1969. During this period he also worked in motion pictures.

In the early days, Draper says, "There wasn't a whole bunch of encouragement or inspiration from a society which considered you either stupid or egotistical and probably a sissy."

In California, Draper initially trained at a gym many called "The Dungeon", which he described as "a large, awful space dug out of the ground on the corner of 4th and Broadway, and later at the original Gold's Gym. Training partners included Frank Zane, Arnold Schwarzenegger, Franco Columbu and Mike Katz.

Draper is 6'0" (1.83 m) tall, and his bodybuilding competition weight was around 235 lb. (102 kg).


Later life

Dave Draper continues to train with weights into his 70s, and to write, including a free weekly newsletter, emailed and published on his website nonstop since 1999.


Competition history

1962 Mr. New Jersey

1965 IFBB Mr. America Tall Class & Overall, 1st

1966 IFBB Mr. Universe Tall Class & Overall, 1st

1967 Mr. Olympia 4th

1970 AAU Mr. World 3rd

1970 IFBB Mr. World Tall & Overall, 1st

1970 NABBA Mr. Universe Tall, 3rd