Lou Ferrigno is a fitness icon who’s inspired many with his impressive physique and workout routines. His workout regimen also motivates some of my clients to achieve a similar level of strength and muscularity.
Ferrigno has openly shared his training techniques, nutrition principles, and supplement usage, which is a valuable resource for anyone looking to improve their fitness level.
I have tested this workout myself to ensure it is both safe and effective in terms of promoting strength and muscle growth, and I’ll be sharing it with you in this article.
Lou Ferrigno’s Stats
- Age: 72 years
- Height: 6 ft. 5 in
- Weight: 315 lb
- Waist: 34 in
- Chest: 59 in
Ferrigno achieved great success as a bodybuilder, winning an IFBB Mr. America title and two consecutive IFBB Mr. Universe titles.
He was featured in the bodybuilding documentary "Pumping Iron" as someone who could dethrone Arnold Schwarzenegger.
Lou Ferrigno’s Workout Schedule
Lou Ferrigno's workout routine is a combination of weightlifting and aerobic exercises to build muscle lean mass and improve cardiovascular fitness.
Lou Ferrigno Workout Routine
Ferrigno’s workout regimen involves a split routine in which he trains each muscle group twice weekly.
His training program also includes rest days to allow for proper recovery and prevent injuries.
Monday: Chest and Back
- Incline barbell bench press (4 sets of 8–12 reps)
- Flat barbell bench press (4 sets of 8–12 reps)
- Incline dumbbell press (3 sets of 10–12 reps)
- Standing French press (3 sets of 10–12 reps)
- Lat pulldowns (3 sets of 10–12 reps)
- Chin-ups (3 sets of 8–10 reps)
- Dumbbell pullovers (5 sets of 6–8 reps)
Tuesday: Shoulder and Arms
- Seated dumbbell press (4 sets of 8–12 reps)
- Standing military press (4 sets of 8–12 reps)
- Dumbbell overhead press (4 sets of 8–10 reps)
- Scott press (4 sets of 8–10 reps)
- Bent-over lateral raises (3 sets of 12–15 reps)
- Barbell curls (3 sets of 12–15 reps)
- Incline dumbbell curls (3 sets of 10–12 reps)
- Concentration dumbbell curls (3 sets of 10–12 reps)
Wednesday: Legs
- Barbell squats (4 sets of 8–12 reps)
- Romanian deadlifts (3 sets of 12–15 reps)
- Leg extensions (3 sets of 12–15 reps)
- Hack squats (3 sets of 12 reps)
- Leg curls (3 sets of 12 reps)
- Calf raises (3 sets of 12–15 reps)
Thursday: Chest and Back
- Incline barbell bench press (4 sets of 8–12 reps)
- Flat barbell bench press (4 sets of 8–12 reps)
- Incline dumbbell press (3 sets of 10–12 reps)
- Standing French press (3 sets of 10–12 reps)
- Lat pulldowns (3 sets of 10–12 reps)
- Chin-ups (3 sets of 8–10 reps)
- Dumbbell pullovers (5 sets of 6–8 reps)
Friday: Shoulders and Arms
- Seated dumbbell press (4 sets of 8–12 reps)
- Standing military press (4 sets of 8–12 reps)
- Dumbbell overhead press (4 sets of 8–10 reps)
- Scott press (4 sets of 8–10 reps)
- Bent-over lateral raises (3 sets of 12–15 reps)
- Incline dumbbell curls (3 sets of 10–12 reps)
- Concentration curls (3 sets of 10–12 reps)
Saturday: Legs
- Barbell squats (4 sets of 8–12 reps)
- Leg press (3 sets of 12–15 reps)
- Romanian deadlifts (3 sets of 12–15 reps)
- Leg extensions (3 sets of 12–15 reps)
- Hack squats (3 sets of 12–15 reps)
- Leg curls (3 sets of 12–15 reps)
- Calf raises (3 sets of 12–15 reps)
Sunday: Rest
Lou Ferrigno includes rest days for light stretching or yoga into his workout routine to ensure recovery and maximize his gains.
Workout Principles
The following are the workout principles Lou Ferrigno abides by:
- Compound exercises: Matty Ferrigno, Lou's dad, was his tough coach who pushed him to the limit in workouts, focusing on compound movements such as squats, bench presses, and barbell rows.
- Choose a partner wisely: During his prime, the Incredible Hulk trained with the biggest pro bodybuilders and chose a strong partner to push him with heavier weights and more reps.
- Include variety: Ferrigno advises changing training regimens to avoid plateaus. Varying exercises, order, weight, reps, and pace are some ways to do so
Diet and Nutrition Principles
Lou Ferrigno follows a diet that focuses on high protein, moderate to high complex carbohydrates, and healthy fats.
During his peak physical condition, Ferrigno consumed seven meals throughout the day and consumed a total of 3,500 calories to sustain his BMI.
His average meal plan looked like this:
- Meal 1: 6 whole eggs, 4 pieces of toast, and fruit
- Meal 2: 8 ounces of steak and salad
- Meal 3: 1 can of tuna, 1 cup of oatmeal, and unsweetened apple sauce
- Meal 4: 8 ounces of grilled chicken and baked potato
- Meal 5: 1 can of tuna, 1 cup of oatmeal, and unsweetened apple sauce
- Meal 6: 8 ounces of ground beef and a baked potato
- Meal 7: 6 whole eggs and 2 cups of cottage cheese
What Supplements Does Lou Ferrigno Use?
Lou Ferrigno uses workout supplements for burning fat and maintaining a massive physique, along with his workout routine.
They include the following:
- BCAAs
- Protein powders
- Mass gainers
- Multivitamins
“My workouts have adapted to the change in my body and the change in my goals, but the supplements that I take haven’t changed that much over the years.”
- Lou Ferrigno
FAQs
How Does Lou Ferrigno Work Out Today?
Lou Ferrigno works out like a pro bodybuilder, despite being over 70 years old and having retired from professional bodybuilding for over 20 years.
Was Lou Ferrigno the Biggest Bodybuilder Ever?
Lou Ferrigno was the biggest bodybuilder during the 1975 Mr. Olympia held in Pretoria, South Africa. At a height of 6'5" and a weight of 275 pounds, he competed at an unprecedented size.
How Strong Was Lou Ferrigno?
Lou Ferrigno was exceptionally strong. He has constantly said that his peak bench press record was between 560 and 600 pounds. He also claimed a 640-pound squat max and a deadlift max of somewhere around 900 pounds.
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