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Roger Callard detailed his workout routine in his interview for the article "Insider on the Outside" and below is what he said:


 "I train three times a week and do my entire body at each workout. I train Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday. Each session lasts about one hour. On nonworkout days I do aerobics.


Legs: Leg extensions, squats, leg curls, 15 to 25 reps on each. One big tri-set. No rest between exercises.

Chest: One set of flyes, 15 to 25 reps. Then a set of either incline presses or flat bench dumbbell presses, always to failure.

Back: Pulldowns, 15 to 25 reps. Immediately go to bent-over rows, 15 to 25 reps. 

Shoulders: A tri-set of alternate front raises (as one’s going up, one’s coming down), bent-over laterals (for rear delts and dumbbell    presses, 15 to 25 reps, each set to failure.

Arms: Seated incline dumbbell curls supersetted with triceps extensions, using same dumbbells; 15 to 25 reps.

Abs: 75 reps, usually on an ab machine

On off days, I go for an hour walk or 20-minute run. I don’t have any joint problems because I never did anything stupid in the gym.


People talk about training heavy, but heavy is a relative term. For me endurance is more important than power. Look at the world’s strongest men—they can’t run around the block without a ventilator.


Word to the wise: If size were essential, a bull could catch a rabbit."

Denny Gable and Roger Callard

Denny Gable and Roger Callard


Roger Callard in TV scene

Roger Callard in TV scene






Legends of Bodybuilding, Insider on the Outside, Roger Callard by Rod Labbe


I think he followed splits

I think he followed splits when he was training for contests, the above routine is his current maintenance, I like it though, real simple.