Franco Columbu’s Training Routine

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Train each bodypart twice a week, as hard and relentless as possible each time.

“Train each bodypart twice a week, as hard and relentless as possible each time. Every second week, I’d deadlift after my leg routine. My deadlift 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 SETS REPS

Barbell bench presses 3 * 15, 10, 4
superset with
Cable crossovers 3 * 20

Flat-bench dumbbell flyes 3 * 20, 15, 6
superset with
Cable crossovers 3 * 20

Barbell incline presses 3 [dagger] 15

Barbell pullovers 3 [dagger] 15

Parallel-bar dips 3 [dagger] To failure

Cable crossovers 3 [dagger] 25

* For the first two supersets, Columbu pyramided up in weight (and down
in reps) for bench presses and flyes, but he kept the weight the same
for cable crossovers.

My deadlift 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.

SHOULDERS

EXERCISE SETS REPS

Standing dumbbell lateral raises 4 10

Bent lateral raises 6 10

Behind-the-neck presses 4 10

Alternating dumbbell front raises 3 8

Cable lateral raises 3 10

POWER BODYBUILDING PROGRAM

BACK

EXERCISE SETS REPS

Wide-grip pullups 6 10-15

T-bar rows 4 10

Seated cable rows 4 10

One-arm dumbbell rows 3 10
superset with
Hammer-grip pullups * 3 10

* Use a parallel-grip cable attachment hanging from a pullup bar.

POWER BODYBUILDING PROGRAM

ARMS

EXERCISE SETS REPS

Cable pushdowns 4 8
superset with
Standing dumbbell curls 4 8

Lying barbell triceps extensions 4 8
superset with
Barbell preacher curls 4 8

Seated barbell extensions 4 8
superset with
Dumbbell incline curls 4 8

POWER BODYBUILDING PROGRAM

THIGHS

EXERCISE SETS REPS

Barbell squats 7 20, 15, 10, 8, 6, 4, 2

Leg presses 4 50, 25, 15, 8

Leg extensions 6-7 20

Barbell lunges * 2-3 12-15

Deadlifts [dagger] 6 5, 5, 5, 3, 1, 1

* Performed every other workout precontest

Franco Columbu doing bench press on Venice Beach

The following comes from “3 More Reps-Book 1″ (1978): sets x reps

Spread out over 5 times a week on a split schedule

Chest: (3 times/week)
Bench Press 6-9 x 15-2 (pyramid)
Incline Press 5-6 x 8
Flyes/Dips 4 x 8 (supersets)

Back: (3 times/week)
Chins (front and back) 10 sets
T-Bar Rows 4 x 10
Pulley Rows 5 x 10

Delts: (3 times/week)
Press Behind Neck 4 x 8
Standing Laterals 5 x 10
Bent Over Laterals/Front Raise 5 x 10 (supersets)

Calves: (4-5 times/week)
Standing Toe Raise 5-10 x 15
Donkey Toe Raise 5-10 x 15
Toe Raise on Machine 5-10 x 15

Abs: (everyday)
Bent Knee Sit-ups/Crunches 4 supersets

Thighs: (3 times/week)
Squats or Leg Press 5 x 12-15 (pyramid)
Leg Extensions 8 x 15
Leg Curls 5 x 15

Forearms: (3 times/week)
Reverse BB Curls 5 x 10-12
Seated DB Wrist Curls 5 x 10-12

Tris/Bis: (3 times/week)
Pressdowns/Incline Curls (5 supersets)
French Press/Preacher Curls 4 x 10 (supersets)
Narrow Grip Bench Press/Concentration Curl or Seated DB Curl 3 x 10 (supersets)