Serge Nubret Workout Routine Pdf Verified File

Here is what a training day looked like for Serge Nubret, using the high-set and high-rep formula:

To track this routine in a logbook or save it as a digital PDF planner, format your tracking sheet using the following simplified checklist structure: Weekly Layout Sheet 44 total sets / 12-15 reps / 30s rest serge nubret workout routine pdf

Use the following breakdown to structure your routine. Choose a weight that allows you to hit the target reps on the first set, and maintain that same weight for all subsequent sets, even as fatigue sets in. Monday & Thursday: Chest and Quadriceps 8 sets x 12 reps Incline Bench Press: 8 sets x 12 reps Dumbbell Flyes: 6 sets x 12 reps Incline Dumbbell Flyes: 6 sets x 12 reps Pullovers: 6 sets x 12 reps Squats: 8 sets x 12 reps Leg Press: 8 sets x 12 reps Leg Extensions: 6 sets x 12 reps Tuesday & Friday: Back and Hamstrings Pull-ups (Wide Grip): 6 sets x 12 reps Lat Pulldowns (Behind Neck): 8 sets x 12 reps Lat Pulldowns (To Front): 6 sets x 12 reps Barbell Rows: 6 sets x 12 reps Lying Leg Curls: 8 sets x 15 reps Standing Leg Curls: 8 sets x 15 reps Wednesday & Saturday: Shoulders and Arms Behind-the-Neck Barbell Press: 8 sets x 12 reps Alternate Dumbbell Front Raises: 6 sets x 12 reps Barbell Lateral Raises: 6 sets x 12 reps Cable Lateral Raises: 6 sets x 12 reps Barbell Curls: 8 sets x 12 reps Incline Dumbbell Curls: 8 sets x 12 reps Triceps Pushdowns: 8 sets x 12 reps Weighted Dips or French Press: 8 sets x 12 reps Tips for Customizing a Printable PDF Routine Here is what a training day looked like

Serge Nubret typically utilized a high-frequency split. He would train Push muscles (Chest, Shoulders, Triceps) on one day, Pull muscles (Back, Biceps) on the next, and Legs on the third day, repeating the cycle continuously. He would train Push muscles (Chest, Shoulders, Triceps)

8-10 sets of 12-20 reps (Often done for extremely high volume) Leg Extensions: 6-8 sets of 12-20 reps Leg Curls: 6-8 sets of 12-20 reps Stiff-Legged Deadlifts: 6-8 sets of 12-20 reps Calf Raises: 6-8 sets of 20-30 reps 3. Arms & Abs Barbell Curls: 6-8 sets of 12-20 reps Dumbbell Curls: 6-8 sets of 12-20 reps Triceps Pushdowns: 6-8 sets of 12-20 reps Skullcrushers: 6-8 sets of 12-20 reps

Maintaining focus for 40+ sets per workout is a psychological test.

He notoriously performed up to 2,000 sit-ups every single morning before his weight training. Serge Nubret’s 6-Day Workout Split