"Train each body part twice a week, as hard and relentless as possible each time. Every second week, I'd dead-lift after my leg routine. My dead lift workout was 300 for five reps, 400 for five reps, 500 for five reps, 600 for two or three reps, 650 for one rep and 700 for one rep."
FRANCO COLUMBU'S 14-DAY TRAINING SPLIT
MORNING AFTERNOON
1 Chest, shoulders Arms
2 Back Legs
3 Chest, shoulders
4 Arms
5 Legs Back
6 Chest, shoulders
7 Rest
8 Arms Legs
9 Back
10 Chest, shoulders Arms
11 Back Legs
12 Chest, shoulders
13 Arms
14 Rest
NOTE: Columbu trained abs in the morning on days 3, 5, 6, 9, 11 and 12,
and in the afternoon on day 1.
POWER BODYBUILDING PROGRAM
These are Columbu's workouts leading up to his 1981 Mr. Olympia
victory.
CHEST
EXERCISE
Barbell bench presses: 3 * Sets of 15, 10, 4 Reps
superset with
Cable crossovers: 3 * Sets, Reps 20
Flat-bench dumbbell flyes: 3 * Sets of 20, 15, 6 Reps
super-set with
Cable crossovers: 3 * Sets of 20 Reps
Barbell incline presses: 3 [dagger] Sets of 15 Reps
Barbell pullovers: 3 [dagger] Sets of 15 Reps
Parallel-bar dips: 3 [dagger] Sets To failure
Cable crossovers: 3 [dagger] Sets of 25 Reps
* For the first two super-sets, Columbu pyramided up in weight (and down
in reps) for bench presses and flyes, but he kept the weight the same
for cable crossovers.
[dagger] Columbu performed these as a giant set, which is related to a
superset, but with four exercises instead of two. Columbu used the same
weight for all three sets of each movement.
POWER BODYBUILDING PROGRAM
SHOULDERS
EXERCISE
Standing dumbbell lateral raises: 4 Sets of 10 Reps
Bent lateral raises: 6 Sets of 10 Reps
Behind-the-neck presses: 4 Sets of 10 Reps
Alternating dumbbell front raises: 3 Sets of 8 Reps
Cable lateral raises: 3 Sets of 10 Reps
POWER BODYBUILDING PROGRAM
BACK
EXERCISE
Wide-grip pull-ups: 6 Sets of 10-15 Reps
T-bar rows: 4 Sets of 10 Reps
Seated cable rows: 4 Sets of 10 Reps
One-arm dumbbell rows: 3 Sets of 10 Reps
super-set with
Hammer-grip pull-ups *: 3 Sets of 10 Reps
* Use a parallel-grip cable attachment hanging from a pullup bar.
POWER BODYBUILDING PROGRAM
ARMS
EXERCISE
Cable pushdowns: 4 Sets of 8 Reps
super-set with
Standing dumbbell curls: 4 Sets of 8 Reps
Lying barbell triceps extensions: 4 Sets of 8 Reps
super-set with
Barbell preacher curls: 4 Sets of 8 Reps
Seated barbell extensions: 4 Sets of 8 Reps
super-set with
Dumbbell incline curls: 4 Sets of 8 Reps
POWER BODYBUILDING PROGRAM
THIGHS
EXERCISE
Barbell squats: 7 Sets of 20, 15, 10, 8, 6, 4, 2 Reps
Leg presses: 4 Sets of 50, 25, 15, 8 Reps
Leg extensions: 6-7 Sets of 20 Reps
Barbell lunges *: 2-3 Sets of 12-15 Reps
Dead-lifts [dagger]: 6 Sets of 5, 5, 5, 3, 1, 1 Reps
* Performed every other workout pre-contest
[dagger]Performed every other week