Sergio Oliva was born on July 4, 1941 in Cuba. The nickname of Oliva is “The Myth” and if you want to know why then see him at the 1967 Montreal World’s Fair. A sun worshipper coaxed him into this field of bodybuilding and he is the only bodybuilder to ever defeat Arnold in a Mr. Olympia contest, 1969.
He is the second bodybuilder to win Mr. Olympia contest. Peeping a little into his personal life, he got shot by his then-wife Arleen Garrett and sustained 5 bullet wounds but The Myth survived that because he is a myth. His height is 5 feet 9 inches and has got a 20 inch arm. Although some of you might consider Arnold to be at the top spot but I will back my ranking by the statement of Joe Weider as he said to Oliva that when he was in his best shape, no one could stand parallel to him. The numerous title won by Oliva are 1965 Junior Mr. America – AAU, Most Muscular, 1966 Mr. World – IFBB, Overall Winner, 1966 Mr Universe – IFBB Winnera and 1985 Olympia – IFBB, 8th etc.
Height : 5’10”
Weight : 240 pounds
Sergio Oliva – Mr Olympia 1967, 1968, 1969
Sergio Oliva stated that the following routine was his only true exercise program. His training routine involved some interesting combinations…high volume, 5×5 work, supersets, antagonistic training, a modest – but heavy – squat workout, 20 rep squat sets, and the philosophy of hitting each muscle group twice a week.
In the August/September 1973 issue of MTI, Sergio Oliva had this to say:
Since 1970 these are the only Exercises I have been doing. Any other Exercises printed in any other magazine are false.
On Monday, Sergio Oliva blasted his chest with bench press, dips and flyes, and also worked his back with chinups.
Bench Press supersetted with Chinning Bar.
Set 1. Bench Press 200 x 8, 15 reps on chinning bar
Set 2. Bench Press 220 x 8, 15 reps on chinning bar
Set 3. Bench Press 260 x 8, 10 reps on chinning bar
Set 4. Bench Press 300 x 8, 10 reps on chinning bar
Set 5. Bench Press 320 x 8, 8 reps on chinning bar
Set 6. Bench Press 350 x 8, 8 reps on chinning bar
Set 7. Bench Press 380 x 8, 5 reps on chinning bar
DB Flyes supersetted with Dips.
5 sets of 15 reps with 80 pound dumbbells, supersetted with dipping. The set, rep and weight scheme for dipping was not provided by
Image Gallery Of Sergio Oliva
On Tuesdays, Sergio worked his shoulders, biceps and triceps. Most rep and set schemes followed a 5×5 pattern.
Press. 5 sets, 15 reps with 200 pounds
Extending Heavy Curls. 5 sets, 5 reps, 200 pounds
French Curls. 5 sets, 5 reps, 200 pounds
Scott (Curls) Bench. 5 sets, 10 reps, 150 pounds
Scott (Curls) Bench with Dumbbells. 5 sets, 5 reps, 60 pound dumbbell
Sitting Down Triceps. 5 sets, 5 reps with 60 pound dumbbell, supersetted with Tricep Press Downs
On Wednesday, Sergio worked abs first, then heavy squats and calves. You will notice that there is no direct hamstring work.
Situps. 10 sets, 50 reps
Leg Raises. 5 sets, 20 reps
Side Bends with Bar Behind Neck. 5 sets, 200 reps
Squats. 300 x 5, 400 x 5, 440 x 5, 470 x 5, 500 x 4
Standing Heel Raises. 10 sets, 8 reps, 300 pounds
Sergio’s second chest and back workout of the week. You’ll also notice a fair amount of shoulder work as well.
Bench Press. 200 x 5, 220 x 5, 260 x 5, 300 x 5, 320 x 5, 350 x 5, 380 x 5
Press Behind Neck. 5 sets, 5 reps, 250 pounds, supersetted with Rowing Machine, 200 pounds
Sitting Press with Dumbbells. 80 pound dumbbells. No set and rep scheme provided
Dipping Bar. 5 sets, 8 reps with no weight
Friday’s workout was another heavy arm day, but also features more back work. For the most part, Sergio used fewer sets for biceps on this day.
Press. 3 sets, 5 reps, 200 pounds
Extending Heavy Curls. 3 sets, 5 reps, 200 pounds
French Curls. 3 sets, 5 reps, 200 pounds
Scott Bench for Triceps. 3 sets, 5 reps, 200 pounds
Scott Bench for Triceps with Dumbbell. 3 sets, 5 reps, 50 pound dumbbell, supersetted with Tricep Press Downs.
Chinning Behind Neck. 5 sets, 5 reps
Chinning Bar with Closed Hands. 5 sets, 5 reps, supersetted with Tricep Machine Pull Downs
Another ab and leg day. Sergio used lighter squats, and also incorporated front squats into his routine. Again, no direct hamstring work. Also notice that Sergio performed three 20-rep squat sets.
Situps. 5 sets, 10 reps
Leg Raises. 5 sets, 10 reps
Side Bends with Bar Behind Neck. 5 sets, 50 reps
Squats. 3 sets, 3 reps with 300 pounds. 2 sets, 3 reps with 400 pounds. 3 sets, 20 reps with 250 pounds.
Front Squats. 5 sets, 10 reps, 200 pounds
Sitting Heel Raises. 5 sets, 5 reps, 200 pounds