Serge Nubret's classic high-volume, high-frequency bodybuilding routine (compact single-page format you can save as a PDF)
The "Pyramid" Approach: Unlike modern reverse pyramids, Nubret often started light to get a pump and increased weight gradually as the workout progressed, maintaining strict form. He did not warm up extensively; he treated the first few sets of the exercise as the warm-up. serge nubret workout routine pdf
Before downloading any PDF, you must understand the logic behind the madness. Serge Nubret (1938–2011) was a French bodybuilder who won the Mr. Universe title in 1976 (NABBA) and placed 2nd to Arnold Schwarzenegger in the 1975 Mr. Olympia (the competition documented in Pumping Iron). Serge Nubret Workout — Single-Page PDF Content Serge
Day 5 and 6: Rest
Rest between sets: Exactly 45 seconds.