Victor Martinez Full Workout Routine

Victor Martinez, otherwise known as the uncrowned Mr. Olympia, has one of the best physiques and is one of the best structurally put together bodybuilders today. Here you will find one of his popular workout routines, giving information such as how many reps, sets, and which body parts he works out.

Quick Facts:

Victor believes sets usually around the 10 rep range are best for muscle growth, which is obviously what’s most important for a bodybuilder. Rep ranges closer to 4-6 are more for powerlifting. Working out 4 days a week, as said by Victor, allow his muscles time to recover and grow. Strict form is critical for maximum muscle growth.

Victor’s Training Split:
Mon- Shoulders, traps, biceps, and calves
Tues- Quads and abs
Wed- Off
Thurs- Chest, triceps, and calves
Fri- Back, Hamstrings, and abs
Sat- Off
Sun- Off

Cardio- 20 to 30 minutes cardio for cardiovascular benefits 2-3 times a week. Treadmill, level 3 or 4 at incline of 3. For precontest fat burning, he likes interval cardio on stationary bike alternating between level 6-7 and level 12.

Workout 1 (shoulders, traps, biceps, and calves)

Shoulders
-Rotator Cuff Raise 2 sets, 20 reps
-Barbell Front press or machine press, 4 sets 10 reps
-Dumbell Lateral Raise, 3 sets 10 reps
-One-Arm DB Side Lateral on incline bench, 3 sets 10 reps
-Seated Dumbell Press, 3 sets of 8-10 reps
-Reverse Pec Dec Fly, 4 sets of 10 reps
Traps
-Behind the back Smith Machine Shrug, 3 sets of 15 reps
Biceps
-Seated DB curl, 4 sets 10 reps
-Standing BB curl, 4 sets 10 reps
-EZ bar or Preacher Curl, 4 sets 10 reps
Calves
-Standing Calf Raise, 4 sets 25 reps
-Seated Calf Raise, 3 sets 20 reps

Workout 2 (Quads and Abs)

Quads
-Leg Extension, 4 sets 15 reps
-Leg Press, 5 sets 10 reps
-Front Squat or Hack Squat 4 sets 10 reps
-DB walking lunge or stationary lunge, or db step up, 2 sets 10 reps
Abs
-Hanging Leg Raise 4 sets 25 reps
-Crunch or Machine Crunch, 3 sets 20 reps

Workout 3 (Chest, Triceps, and Calves)

Chest
-Push-ups, warm-up
-Incline Barbell Press, 4 sets 10 reps
-Incline DB Flies, 4 sets 10 reps
-Smith-Machine Flat Bench Press, 4 sets 10 reps
-Flat Bench DB Fly, 4 sets 10 reps
Triceps
-Rope Push-Down,4 sets 10 reps
- Smith Machine Close grip bench, 4 sets 10 reps
-Dips, 3 sets of 20 reps
Calves
-Standing Calf Raise, 4 sets 25 reps
-Seated Calf Raise, 3 sets 20 reps

Workout 4 (Back, Hamstrings, and Abs)

Back
-Front Pulldown, 4 sets 10 reps
-Bent Over BB row, 4 sets 10 reps
-Seated Cable row, Seated Cable Row, or Machine Row, 4 sets 10 reps
-Deadlift, 4 sets 10 reps
Hamstrings
-Seated Hamstring Curl
-Standing Singe-Leg Curl
Abs
-Hanging Leg Raise 4 sets 25 reps
-Crunch or Machine Crunch, 3 sets 20 reps