The Top 10 Hardest-Training Bodybuilders
 

The top 10 hardest-training bodybuilders of all time.
And the routines that helped put them on the list.

ROY CALLENDER’S BACK ROUTINE

Barbell pullovers 10-15 x 10-12
Behind-the-neck pullups 8-10 x 8-10*
Front chins 8-10 x 8-10*
V-handle chins 8-10 x 8-10*
Front pulldowns 8-10 x 8-10
Behind-the-neck pulldowns 8-10 x 8-10
T-bar rows 8-10 x 8-10
Seated cable rows 8-10 x 8-10

* Weighted

BRANCH WARREN’S CHEST WORKOUT

Incline barbell presses 3 x 8-10*
Barbell bench presses 3 x 8-10*
Dumbbell bench presses 3 x 8-10*
Incline dumbbell flyes 3 x 8-10*
Weighted dips 2 x 20-25†

* Sets typically include one to three forced reps. Even precontest, Warren uses over 400 pounds on the first two exercises.

† These are drop sets, performed with heavy chains around his neck, shedding a chain each time he reaches failure.

RICH GASPARI’S LEG ROUTINE

Leg extensions 4-5 x 12-20*
Leg presses 4-5 x 8-12†
Hack squats 3 x 12-15
superset with Sissy squats 3 x 12-15
Smith machine lunges 4 x 12-15
Lying leg curls 8 x 10-15
Seated leg curls 4 x 12-15

* Last two sets are drop sets followed by negative reps.

† Last set is a lengthy drop set, consisting of 90-pound drops and 5-6 reps per drop.

JOHN DEFENDIS’ TRICEPS ROUTINE

Lying triceps extensions 10 x 10-15
superset with Pushdowns 10 x 10-15
Seated triceps extensions 8 x 10-15
superset with Weighted bench dips 8 x 10-15
Close-grip bench presses 8 x 10-12
Behind-the-back pushdowns 8 x 10-15

CHRIS CORMIER’S CHEST ROUTINE

Incline barbell presses 4 x 12-6*
Flat dumbbell presses 4 x 8-12*
Incline flyes 3 x 8-10*
Cable crossovers 3 x 8-12*

NOTE: This was a typical Cormier routine in the ’90s.
* Often includes two or three forced reps.

RONNIE COLEMAN’S BICEPS ROUTINE

Barbell curls* 4 x 10-12
Seated alternating dumbbell curls† 3 x 10-12
EZ-bar preacher curls 3 x 10-12
Cable curls 4 x 10-12

*Up to 225 pounds
†Up to 100-pound dumbbells

CASEY VIATOR’S SHOULDER ROUTINE

One-arm machine side laterals 4-5 x 8-12
Behind-the-neck seated presses 4-5 x 6-8
Dumbbell side laterals 4-5 x 8-10
superset with Upright rows 4-5 x 6-8
Machine rear laterals 4-5 x 8-15
Machine presses 4-5 x 6-8

DORIAN YATES’ BACK WORKOUT

Hammer Strength pulldowns 2 + 1 x 8-10*
or Nautilus pullovers 2 + 1 x 8-10*
Underhand barbell rows 1 + 1 x 8-10*
Hammer Strength one-arm rows 1 x 8-10*
Cable rows 1 x 8-10*
Back extensions 1 x 10-12
Deadlifts 1 + 1 x 8

Dorian would do 1 or 2 warm up sets followed by 1 working set
* Sets were typically extended with forced reps, negatives and/or rest-pause reps.

TOM PLATZ’S LEG ROUTINE

Squats 8-10 x 30-6
Hack squats 5 x 10-15*
Leg extensions 5 x 10-15*
Lying leg curls 6-10 x 10-15*

* Sets typically extended far beyond failure via forced and/or partial reps.

DAVID HENRY’S BICEPS WORKOUT

Hammer curls (warm-ups) 1-2 10-12
(working) 1* 9-15

NOTE: This workout is preceded by back training and followed by extreme stretching.

* The working set is performed rest-pause style with two rests, thus reaching failure three times. At the conclusion of the set, he holds a static contraction.

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