Here is what a training day looked like for Serge Nubret, using the high-set and high-rep formula:
He rarely locked out his reps. By keeping the muscle constantly under tension, he increased blood flow and maximized metabolic stress.
Includes Behind-the-Neck Press, Lateral Raises, Supersetting Barbell/Dumbbell Curls with Tricep work, and heavy Calf Raises. Steel Supplements 🍽️ Nutrition Strategy serge nubret pump training - Carnaval de Rua
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The Serge Nubret workout routine is not for the faint of heart. It requires a time commitment and a tolerance for volume that most modern lifters are unaccustomed to. However, it is one of the most effective systems for building a streamlined, aesthetic physique with a small waist and muscular density.
: He believed heavy weights primarily served the ego and instead favored moderate poundage that allowed for perfect form and strict muscle contraction.
Serge Nubret was a French bodybuilder known for a classic aesthetic physique and a high-volume, high-frequency training approach. His programs emphasize symmetry, long time-under-tension sets, moderate-to-light loads, and frequent workouts that target each muscle several times per week. Here is what a training day looked like
2,000 sit-ups every morning (non-negotiable for his 27-inch waist). 🧬 Key Principles for Success
The routine follows a 3-day split performed twice per week, with Sunday as a rest day (though he often still did abs). Serge Nubret's Real Workout Routine & Diet Plan
If you are interested in exploring other old-school techniques, I can also provide details on high-intensity interval training (HIIT) from that era or nutrition strategies that complemented this training. However, it is one of the most effective
Nubret's workout philosophy was centered around building a strong, balanced physique through a combination of heavy weightlifting, high-volume training, and careful nutrition. He believed in pushing himself to the limit with every workout, often training with weights that were significantly heavier than what most bodybuilders would use.
Friday — Back, Biceps, Abs (volume repeat)
This sample is arranged as a 6-day split (common for Nubret), with two upper/lower variations and a focus day for a lagging bodypart. Each workout keeps overall daily volume high but manageable.
For those who want to print the routine and take it to the gym, authentic PDF versions of Serge Nubret’s original "Old School Workout Routine" are available on various fitness document databases. The most original copies originate from the archived content of "Bold & Determined," which was translated into multiple languages, including English, French, and Spanish. These guides typically include the 6-day split, the 32 chest sets, and the specific rep ranges for legs.