Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kiel DiGiovanni, Co-founder
FACT CHECKED
During Sergio Oliva's bodybuilding career, he earned the nickname "The Myth" due to his unbelievable genetics and jaw-dropping physique. He was a 3-time Mr. Olympia winner and the only bodybuilder to beat Arnold Schwarzenegger in a Mr. Olympia competition.
Sergio Oliva was known for his amazing, aesthetically pleasing physique, formed by his broad shoulders and the smallest waist of any Mr. Olympia winner. We will break down Sergio Oliva's workout routine so you can train just like The Myth and see if you can match his physique!
Who Is Sergio Oliva?
Sergio Oliva was originally born in Guantanamo, Cuba, where his weight training began. However, Sergio didn't start in bodybuilding but rather in Olympic weightlifting.
Reports claim that he could clean and jerk 400 lbs early in his training as a teenager. This performance caught the eye of the government, who recruited him to compete in the 1962 Central American and Caribbean Games held in Jamaica. This is where his life was dramatically changed. However, it wasn't through weight lifting but his desire to escape the new communist government that had formed.
With sheer determination and a strong will, Sergio and 65 other Cuban nationals, including his entire weightlifting team and security guards, made a daring escape from their sleeping quarters in the dead of night. Their destination? The American Embassy. This bold move led to Sergio being granted political asylum and subsequently flown over to Miami, Florida, marking a new chapter in his life.
He began working as a repairman and doing odd jobs to make ends meet. However, he continued training but originally shifted to more of a powerlifting style. Again, yet another Mr. Olympia who started in strength sports. Something to consider if you're just starting to train!
Sergio began training with another old-school bodybuilder, Bob Gajda. Bob Gajda introduced Sergio to bodybuilding exercises and various techniques. The rest is history.
Sergio Oliva's Bodybuilding Career
Sergio entered his first bodybuilding competition in 1963 at Mr. Chicago, taking first place. He continued winning contests at the amateur level until he made his pro debut in 1966 at Mr. World.
From there, he continued winning title after title. He entered his first Mr. Olympia in 1966, placing 4th, which gave him the experience and knowledge he needed to perfect his physique. In 1967, he returned to the Mr. Olympia stage and grabbed the number one spot, winning the title.
He was known for his small waist, which measured just 27 inches, matched by arms measuring 22.5" and a chest measuring 60". If you're not aware of Sergio Oliva, check out this reel. His proportions are madness.
In 1968, Sergio returned to his stage only to compete in one of the more bizarre Mr. Olympia competitions. Due to a plethora of reasons, Sergio Oliva ended up being the only competitor that night, meaning he obviously won again! A win's a win, and you could make the argument that he was able to show while others let other factors come between their training. Regardless, it is what it is.
However, he would make things very clear the following year, as 1969 may be Sergio's clearest demonstration of dominance in bodybuilding. This was the year he would go up against the "Austrian Oak," Arnold Schwarzenegger, and win.
Here is what Arnold said when he recalled first seeing Sergio backstage.
Others had beaten Arnold before but never at Mr. Olympia. Now, this was Arnold's first Mr. Olympia, but many will say this defeat really changed Arnold Schwarzeneager's demeanor in the gym. He had been beaten and realized winning wasn't a guarantee.
Regardless, that would be Sergio's last Mr. Olympia win. He placed 2nd in the 1970 and 1972 competitions but lost both to Arnold Schwarzenegger. These competitions led to a ton of controversies, leading Sergio Oliva to begin focusing on competing in other bodybuilding leagues, such as NABBA and WBBG. He would not compete again in the IFBB for a total of 12 years!
During this time, he dominated these other competitions, placing first in every one. He returned to Mr. Olympia in 1984 but had his worst performance, gaining an 8th-place finish. He would repeat this in 1985, marking the end of his career. A new era of bodybuilding had arrived, and Oliva Sergio didn't quite fit the bill, ending Sergio's career.
Even though Sergio passed away in 2012, his son carries on his amazing genetics and competes in the Open Division. While he hasn't seen the same levels of success as his father (which are legendary), you can tell where his genetics came from, and he is a force to be reckoned with.
Sergio Oliva Workout Routine
Sergio's bodybuilding career spanned two decades, meaning he used many more than a single workout routine. So, we will focus on one of the more infamous routines.
Arthur Jones, the founder of Nautilus machines, inspired Sergio Oilivia's brutal training routine. Arthur Jones used a style of training that would become known as HIT, or high-intensity training.
The most famous proponent of HIT training would be that of Mike Mentzer. Mike Mentzer would go on to win the heavyweight division of the 1979 Mr. Olympia competition, only to be beaten by Frank Zane for the overall title.
The training program below would not be considered HIT training in its truest sense. However, it does have similarities, such as a small variety of exercises done with ultra-high volume until complete muscle failure. On the contrary, one difference is that Sergio used machines and free weights while training under Arther Jones but went back to just free weights after leaving.
On a side note, Sergio Oliva and Arthur Jones developed a close relationship, with Arthur seemingly being the one constant supporter. Arthur Jones notoriously sided with Sergio during the split between Sergio Oliva and the Weider Brothers.
One important aspect is that Sergio Oliva uses supersets to train some antagonistic muscles in this six-day workout routine. Mind you, some of the movements have his weights to give you an idea of how they might look to you.
Monday – Chest & Chin-Ups
| EXERCISE | SETS | REPS |
| Bench Press (superset 1) | 7(add 20lb each set) | 8 |
| Chin-ups (superset 1) | 7 | 15/15/10/10/8/8/5 |
| DB Chest Flys (superset 2) | 5 | 15 |
| Dips (superset 2) | 5 | 15 |
Tuesday – Shoulders & Arms
| EXERCISE | SETS | REPS |
| DB Shoulder Press | 5 | 15 |
| Extending Heavy Curls | 5 | 5 |
| Scott Curls w/ EZ Curl Bar | 5 | 10 |
| Scott Curls w/ DB | 5 | 10 |
| Seated Triceps Pushdown (superset) | 5 | 5 |
| Standin Triceps Pushdown (superset) | 5 | 5 |
Wednesday – Abs & Legs
| EXERCISE | SETS | REPS |
| Sit-ups | 10 | 50 |
| Leg Raises | 5 | 20 |
| Side Bends w/ Bar Behind Neck | 5 | 200 |
| Barbell Squats | 5 (increase weight each set) | 5 |
| Standing Heel Raises | 10 | 8 |
Thursday – Chest & Back Workout
| EXERCISE | SETS | REPS |
| Bench Press | 7 (increase weight each set) | 5 |
| Press Behind Neck (superset) | 5 | 5 |
| Seated Row (superset) | 5 | |
| Seated Press w/ DB | 5 | 8 |
| Dips | 5 | 8 |
Friday – Back & Arms
| EXERCISE | SETS | REPS |
| Military Press | 3 | 5 |
| Extending Heavy Curls | 3 | 5 |
| French Curls | 3 | 5 |
| Scott Bench For Triceps (barbell) | 3 | 5 |
| Scott Bench For Triceps (DB) | 3 | 5 |
| Triceps Pushdown (cable) | 3 | 5 |
| Chin-up Behind the Neck | 5 | 5 |
| Torso Machine | 5 | 10 |
| Lat Pulldown | 5 | 10 |
Saturday – Abs & Legs
| EXERCISE | SETS | REPS |
| Sit-ups | 5 | 10 |
| Leg Raises | 5 | 10 |
| Side Bends w/ Bar Behind Neck | 5 | 50 |
| Barbell Squats | 8 (increasing weight) | 3/3/3/3/3/20/20/20 |
| Front Squats | 5 | 10 |
| Sitting Heel Raises | 5 | 5 |
Sergio Oliva's Diet
Sergio Oliva's diet is one of the more unusual ones compared to that of other old-school bodybuilders. This is likely due to the conditions he was raised in while living in Cuba, as he did not have access to a lot of money, nutrition education, or supplements. Some reports say he only ate one meal daily (AKA OMAD) while in Cuba.
Well, when he moved to the USA, things changed. He worked 12-hour days, which earned him money as well as various sponsored protein and supplements. That said, he seems to have just eaten what he wanted when he trained. Mind you, he was working a ton while training, so his total caloric burn must have been crazy high.
There is pretty good evidence that he had a big sweet tooth and loved pastries and sugary drinks. Other than that, it does seem like he would "eat clean" for a month or so before his competitions. Overall, it seems that his diet is one of those "just because it works for him, doesn't mean it'll work for you" types.
One interesting note is a story in which he followed Frank Zane's diet advice for his 1984 Mr. Olympia prep. Frank Zane was a meticulous eater whose diet consisted of many fish and vegetables. Sergio reported never feeling satisfied and fatigued and confessed it was a mistake, which likely played a large role in his less-than-stellar 8th-place finish.
Now, this doesn't make the Frank Zane diet bad, either. It's just a great illustration that different diets work well for different people. Further, don't follow a diet just because your favorite bodybuilder follows it. When we say that, it's not just lip service. It didn't work out for Sergio, one of the greatest bodybuilders of all time.
Sergio Olvia And Controversy, The IFBB And The Weider's Brothers
We're not going to go deep into this as it would require a ton of backstory and history; however, it was a major part of Sergio Oliva's bodybuilding history. Sergio had numerous issues with the IFBB and the Weider brothers (Joe and Ben).
For example, he claimed the AAU (American Athletic Union) was racist during his performance in Mr. America. While he earned the "Most Muscular" award, he wasn't given first, which was believed to be because he "wasn't American enough."
He also had a major falling out with IFBB and the Weider brothers, largely because he believed they were biased towards other lifters, namely Arnold. Again, we won't go any deeper as you would need to unpack a lot of information to get a full picture of the situation in order to make an informed opinion. However, it actually plays a major role in his life and career and deserves its own article.
What are Sergio Oliva's Bodybuilding Titles?
- 1963 Mr. Chicago – 1st
- 1964 Mr. Illinois – 1st
- 1964 Mr America / AAU – 7th
- 1965 Junior Mr America / AAU – 2nd + "Most Muscular" trophy
- 1965 Mr America / AAU – 4th + “Most Muscular” trophy
- 1966 Junior Mr America / AAU – 1st + "Most Muscular" trophy
- 1966 Mr America / AAU – 2nd + “Most Muscular” trophy
- 1966 Mr World / IFBB – 1st in the “Tall” category + Overall Winner
- 1966 Mr Universe / IFBB – 1st
- 1966 Mr. Olympia / IFBB – 4th
- 1967 Mr. Olympia / IFBB – 1st
- 1967 Universe / IFBB – 1st overall
- 1968 Mr. Olympia / IFBB – 1st (uncontested)
- 1969 Mr. Olympia / IFBB – 1st
- 1970 Mr World / AAU (Pro) – 2nd in the "Tall" category
- 1970 Mr. Olympia / IFBB – 2nd
- 1971 Universe / NABBA (Pro) – 2nd in the "Tall" category
- 1972 Mr. Olympia / IFBB – 2nd
- 1972 Mr. Galaxy / WBBG – 1st
- 1973 Mr. Galaxy / WBBG – 1st
- 1974 Mr International / WBBG (Pro) – 1st
- 1975 Mr Olympus / WBBG – 1st
- 1976 Mr Olympus / WBBG – 1st
- 1977 Pro World Championships / WABBA – 1st
- 1978 Mr Olympus / WBBG – 1st
- 1980 Pro World Championships / WABBA – 1st
- 1980 Professional World Cup / WABBA – 1st
- 1981 Professional World Cup / WABBA – 1st
- 1984 Mr. Olympia / IFBB – 8th
- 1984 Professional Mid-States Championships / WABBA – 1st
- 1985 Mr. Olympia / IFBB – 8th
Related: Complete List Of Every Mr. Olympia Winner
Training Like Sergio Oliva "The Myth"
One thing that stands out after looking at Sergio Oliva's workout routine is he was simply born to be a bodybuilder. His techniques were relatively simple, and his diet seemed to be what he was in the mood for. However, he was the hardest worker in the gym and in life, with extreme levels of determination that grew from his early tribulations escaping the communist regime. This bled over into the weight room and allowed him to become one of the best bodybuilders in the world; many say even better than Arnold.
If you think you can handle it, give his workout routine a go and see if you could have kept up with Sergio Oliva "The Myth."
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Garett Reid
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