Serge Nubret Workout Routine Pdf May 2026

Serge Nubret ’s "Old School" workout is legendary for its extreme volume minimal rest

Get Ready to Unleash Your Inner Beast:

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Squats (8x12), Bench Press (8x12), Flat/Incline Flyes (6x12) Back & Hamstrings serge nubret workout routine pdf

Mind-Muscle Connection:

He treated the iron as a tool for feeling, not just moving. Serge Nubret ’s "Old School" workout is legendary

Speed of Reps:

Reps were controlled but not slow. He utilized a rhythmic cadence (2 seconds up, 2 seconds down) to maintain constant tension without allowing the muscle to relax. Close-Grip Bench Press – 6 sets of 8-12

  1. Close-Grip Bench Press – 6 sets of 8-12 reps
  2. Lying Triceps Extensions (Skull Crushers) – 4 sets of 10 reps
  3. Triceps Pushdowns – 4 sets of 15 reps

Monday/Thursday:

Chest and Quadriceps (plus 2,000 daily sit-ups) Tuesday/Friday: Back and Hamstrings Wednesday/Saturday: Shoulders, Arms, and Calves Sunday: Rest (often still included abdominal training) The Review: Pros vs. Cons Serge Nubret's Real Workout Routine & Diet Plan

Option 2: Buy the Original Book – Serge Nubret: The Method



serge nubret workout routine pdf