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Serge Nubret’s training routine was based on high volume of training. He was known to train for hours and when asked about this he said he loved bodybuilding. The foundation of his training philosophy was to use light to moderate weight for higher reps. Below is the workout routine he used.


For those of you who don't know who Serge Nubret is here is some information from wikipedia: Serge Nubret (October 6, 1938 – April 19, 2011) was a French professional bodybuilder, bodybuilding federation leader, movie actor and author. Serge was awarded many bodybuilding titles, including IFBB Mr. Europe (1970) Tall, NABBA Mr. Universe (1976) and WBBG Pro. Mr. World (1977). Serge Nubret's nickname is "The Black Panther".


Serge Nubret posing


Serge’s Routine (Sets x Reps)


Monday/Thursday: Quads, Chest, Abs


Squat: 8 x 12

Leg Press: 6 x 12

Leg Extension: 6 x 12

Bench Press: 8 x 12

Flat-Bench Dumbbell Flye: 6 x 12

Incline Bench Press: 6 x 12

Incline Dumbbell Flye: 6 x 12

Dumbbell Pullover: 6 x 12


Tuesday/Friday: Back, Hamstrings, Abs


Pull-Up: 6 x 12

Behind-the-Neck Pulldown: 8 x 12

Wide-Grip Front Pulldown: 6 x 12

Bent-Over Barbell Row: 6 x 12

Lying Leg Curl: 8 x 15

Standing Leg Curl: 8 x 15


Wednesday/Saturday: Shoulders, Arms, Calves


Behind-the-Neck Military Press: 6 x 12

Alternating Dumbbell Front Raise: 6 x 12

Barbell Upright Row: 6 x 12

Cable Lateral Raise: 6 x 12

Barbell Curl Superset with Triceps Pressdown: 16 x 12

Dumbbell Curl Superset with Triceps Dip: 16 x 12

Standing Calf Raise: 8 x 12

Seated Calf Raise: 8 x 12


Ab Training


Serge trained his abs at the end of every workout and on Sundays for an hour straight. His favorite ab exercises were the hanging knee raise and seated knee-ups performed on a flat bench.


Serge Franco and Arnold posing



List of bodybuilding awards:


1958: Mr. Guadeloupe

1960: IFBB World Most Muscular Man

1963: NABBA Pro Mr. Universe (2nd)

1964: NABBA Pro Mr. Universe (2nd)

1969: NABBA Pro Mr. Universe (3rd)

1969: IFBB Mr. World (Tall) (2nd)

1970: IFBB Mr. Europe (Tall)

1972: IFBB Mr. Olympia (3rd)

1973: IFBB Mr. Olympia (3rd)

1975: IFBB Mr. Olympia (Heavy Weight, 2nd)

1976: NABBA Pro Mr. Universe

1976: WBBG Mr. Olympus (2nd)

1977: NABBA Pro Mr. Universe (2nd)

1977: WBBG Mr. Olympus

1977: WBBG Pro Mr. World

1978: NABBA Pro. Mr. Universe (2nd)

1981: Pro WABBA World Championships

1983: Pro WABBA World Championships







So first even w/ the

So first even w/ the Weider/Arnold trickery he should have won 1975 Mr. O. For those that don't know that's the one that Pumping Iron was based on. Second, this article doesn't really explain his trianing style. He used time. So he might do as many sets as he could of BB curls for 1/2 hour. He would always try to get more reps in the next set, and more sets in the next work period.

I think serge had the best

I think serge had the best looking body for his time and for the present aswell,The training style is second to none the diet is now known as the keto diet worked then and works now.I've been training this way for a year and the gains keep coming i suggest this method to any newbie or advanced trainer but experiment with sets and rep ranges between 12@25 for best results RIP BLACK PANTHER YOUR LEGACY LIVES ON

One of the greatest physiques

One of the greatest physiques of all time. After reading about his one meal a day diet, I've followed this advice with amazing results and don't see myself following another eating strategy. The goal of his workouts is to keep the rest periods very short, 15-30 seconds MAX, just like Vince Gironda. This is why you don't have to perform cardio, make your workouts cardio based and you never have to go jogging on a treadmill ever again.

Holly crap that's intense. I

Holly crap that's intense. I heard he would eat one huge meal once a day.

yeah he ate 1kg of red meat

yeah he ate 1kg of red meat and 2 kg of potatoes damn!!!!!!!!!!!!