Sergio Oliva Workout and Diet Plan: Sergio Oliva was a Cuban bodybuilder who tragically passed away in 2012. He was one of the greatest bodybuilders of all time, earning the moniker ‘The Myth.’ His kid is now carrying on his father’s heritage by attempting to emulate him as a renowned bodybuilder.
Sergio Oliva had an incredible training routine, and it was said that no other bodybuilder ate or worked out like him. So I’m sure you’re interested in learning more about Sergio Oliva’s workout and nutrition.
Sergio Oliva’s Diet Plan
Sergio Oliva’s diet has always been something that no bodybuilder would attempt. He used to consume one meal a day before starting weight lifting, and he ate a lot of eggs and steak in his three meals a day after starting weight lifting.
He continued to eat anything he wanted until he began bodybuilding. Sergio Oliva may literally be seen eating an entire package of twinkies and a mountain dew after a workout.
Sergio Oliva’s diet plan was something he ate every day, which is why he was known for his sweet taste. His preferred foods were still steak and eggs, though he did incorporate vegetables and other items throughout his bodybuilding phase. Sergio Oliva’s wife forced him to follow the Frank Zane diet, which consisted of a lot of fish and salad throughout his recovery.
Sergio Oliva used to conduct his workouts while sipping hot coffee. To him, it tasted like a protein shake. It gave him the vigor he needed to complete his workout. Surprisingly, his daily water intake was nearly 2 gallons, and his milk intake was nearly a gallon. This is why I stated that no bodybuilder will attempt to eat or work out like him.
Body Measurements: Height and Weight
| Height | 5 Ft 10 Inch |
| Weight | 109 Kg |
| Age | 71 years ( died in 2012) |
| Chest | 59 Inch |
| Waist | 28 Inch |
| Biceps | 22.5 Inch |
Sergio Oliva’s Workout Routine
Sergio Oliva was a professional weight lifter in Cuba before emigrating to the United States. To make a living, he used to work at construction businesses and other places. He remembers days when he just ate once a day. It wasn’t until he joined the weight lifting squad that he was able to make enough money to buy extra meals and supplements, allowing him to concentrate more on his weight training.
He traveled to America after doing some weight lifting training and changed his profession to bodybuilder from weight lifter. He used to conduct a different program, where he would do upper body workouts with light weights and more reps. He used to do the typical bodybuilding routine for his legs, though.
The workout normally consists of six sets of each exercise, with each set containing at least 25 reps and occasionally even more till failure. Before the championship, he used to do mixed exercises to get his body as pumped as possible. I discovered some of the exercises he used to undertake before training for the championship. Sergio Oliva’s workout includes:
- 25+ reps and 6 sets of standing calf raises
- 6 sets of 25+ repetitions of seated calf raise
- 6 sets of pulldowns with 25+ repetitions
- 6 sets of 20+ repetitions of dips
- 6 sets of reverse pulldowns with 25+ repetitions
So his focus was on
- Increase your reps.
- Perform additional sets.
- Make sure you tighten your muscles and produce tension in them.
- Make supersets.
- As little rest as possible
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