Sergio Oliva is one of those bodybuilders for whom the sport is not just a professional pursuit but the very foundation and core of his life. Many people believe that from the moment he was born, it was destined for him to become a famous bodybuilder in the future.
Biography of Sergio Oliva
Sergio Oliva was born in 1941 on the Island of Freedom (Cuba) and passed away on November 12, 2013, at the age of 71 due to kidney failure.
He was born in Cuba. At the age of 12, he worked with his father on sugar cane plantations in Guanabacoa. When he was 16, Sergio, following his father’s advice, joined the ranks of Fulgencio Batista’s army. He did not have a birth certificate, but the recruiting officer took Oliva Sr.’s word when he claimed that his son was old enough to fight against communism. However, this struggle did not end successfully; after Fidel Castro achieved a decisive victory, Oliva left the army. For some time, he drifted without a clear direction, spending much of his time at a local beach. It was here that he met someone who invited him to a nearby weightlifting club.
Anthropometric Data
- Height: 178 cm
- Competition Weight: 102 kg
- Bicep Circumference: 54 cm
- Chest Circumference: 140 cm
- Waist Circumference: 75 cm
- Thigh Circumference: 73 cm
- Calf Circumference: 47 cm
In the bodybuilding community, he earned the nickname “The Myth” due to his incredible size and proportions.
Sergio Oliva and Bodybuilding
In 1961, at the age of 20, Sergio Oliva became the top bodybuilder on the island of Cuba. His participation in the “Pan American Games” and his victory in the competition provided him with an opportunity to move to the United States, which became a turning point in his career as an athlete. He sought political asylum in the U.S., which was granted. From that moment, he relocated to Chicago, where he first encountered bodybuilding.
Despite being in good athletic shape, Oliva realized that he was not yet ready for professional bodybuilding competitions since he had little experience in the sport. He postponed his conquest of the bodybuilding Olympus until 1965. But it was worth the wait. Within a short period, he won the top titles in the U.S. and the world and claimed victory at “Mr. Olympia.” An unknown refugee from Cuba, he quickly achieved all the highest titles in bodybuilding. A year later, he also managed to win the premier competition for professional bodybuilders. However, this was his last major achievement. At that time, a young Austrian bodybuilder, who would later become a famous actor, Arnold Schwarzenegger, began to make his mark.
Three years later, Oliva returned to the main competition, but he could no longer achieve significant results. This marked a turning point in his sports career. He realized that he would no longer be able to achieve anything significant in professional bodybuilding. After these competitions, Sergio left professional bodybuilding and began his career as a trainer.
Twice more, in 1970 and 1972, he stood on the second step of the “Mr. Olympia” podium. He was also repeatedly recognized as one of the greatest bodybuilders of all time.
Sergio Oliva’s Workout Program
Sergio Oliva mentioned that he has been following a single workout program for some time now. His workouts include interesting combinations of exercises, such as weightlifting, 5×5 routines, supersets, antagonist exercises, and short but intense leg workouts, working different muscle groups twice a week.
According to Sergio, he has been following this workout program since 1970, rejecting other routines as false.
Monday:
On Mondays, Sergio focuses on his chest, performing bench presses, inclines, flyes, and chin-ups.
Superset with Bench Presses and Chin-Ups:
- Set 1: Bench Press 200 lbs x 8, 15 chin-ups
- Set 2: Bench Press 220 lbs x 8, 15 chin-ups
- Set 3: Bench Press 260 lbs x 8, 10 chin-ups
- Set 4: Bench Press 300 lbs x 8, 10 chin-ups
- Set 5: Bench Press 320 lbs x 8, 8 chin-ups
- Set 6: Bench Press 350 lbs x 8, 8 chin-ups
- Set 7: Bench Press 380 lbs x 8, 5 chin-ups
Superset with Flyes and Inclines:
This part of the workout includes 5 sets of 15 reps with 80-pound dumbbells for flyes and inclines. Sergio did not provide detailed descriptions of this superset, including the exercises’ specifics and dumbbell weight.
Tuesday:
On Tuesdays, Sergio works on his shoulders, biceps, and triceps, primarily using a 5×5 rep and set scheme.
- Overhead Press: 5 sets of 15 reps with 200 lbs
- Barbell Curl with Cheat: 5 sets of 5 reps with 200 lbs
- French Press: 5 sets of 5 reps with 200 lbs
- Barbell Curl on Scott Bench: 5 sets of 10 reps with 150 lbs
- Dumbbell Curl on Scott Bench: 5 sets of 5 reps with 60 lbs dumbbells
- Seated French Press and Overhead Dumbbell Triceps Extension: 5 sets of 5 reps with 60 lbs dumbbells, superset with triceps pushdowns.
Wednesday:
On Wednesdays, Sergio starts with ABS workouts, working on his back and abdominal muscles, followed by heavy squats and calf exercises. Note that this workout does not include direct hamstring exercises.
- Floor Crunches with Bent Legs: 10 sets of 50 reps
- Hanging Leg Raises: 5 sets of 20 reps
- Side Bends with Weights: 5 sets of 200 reps
- Squats: 300 x 5, 400 x 5, 440 x 5, 470 x 5, 500 x 4
- Standing Calf Raises: 10 sets of 8 reps with 300 lbs
Thursday:
Thursday’s workout focuses on back, chest, and shoulder muscles.
- Bench Press: 200 x 5, 220 x 5, 260 x 5, 300 x 5, 320 x 5, 350 x 5, 380 x 5
- Overhead Press: 5 sets of 5 reps with 250 lbs, superset in the Smith machine with 200 lbs.
- Seated Dumbbell Press: Using 80 lbs dumbbells. Sergio did not provide specifics on this part of the workout.
- Dips: 5 sets of 8 reps without additional weight.
Friday:
Friday’s workouts focus on arm and back muscles, with fewer biceps exercises.
- Overhead Press: 3 sets of 5 reps with 200 lbs
- Barbell Curl with Cheat: 3 sets of 5 reps with 200 lbs
- French Press: 3 sets of 5 reps with 200 lbs
- Triceps Pressdown on Scott Bench: 3 sets of 5 reps with 200 lbs
- Dumbbell Triceps Extension on Scott Bench: 3 sets of 5 reps with 50 lbs dumbbells, superset with triceps pushdowns.
- Behind-the-Neck Pull-Ups: 5 sets of 5 reps
- Pull-Ups with Close Grip: 5 sets of 5 reps, superset with triceps pushdowns.
Saturday:
Saturdays are dedicated to ABS workouts, focusing on back and abdominal muscles, as well as leg exercises, including both regular and front squats.
- Floor Crunches with Bent Legs: 5 sets of 10 reps
- Leg Raises: 5 sets of 10 reps
- Side Bends with Weights: 5 sets of 50 reps
- Squats: 3 sets of 3 reps with 300 lbs, 2 sets of 3 reps with 400 lbs, 3 sets of 20 reps with 250 lbs.
- Front Squats: 5 sets of 10 reps with 200 lbs
- Seated Calf Raises: 5 sets of 5 reps with 200 lbs