• Serge Nubret Diet
• Serge Nubret Death
• Serge Nubret Workout Template Printables

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If you have a clear vision of looking ripped and peeled like a golden-age bodybuilder, you'll have to pay close attention to your diet. Losing body fat without losing any hard-earned lean mass is not an easy task, but if you're up to the challenge, you've come to the right place!

Arnold's Level 1 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding. Monday and Thursday. Bench Press: 5 sets of 8 to 12 reps. Below is the workout routine he used. For those of you who don't know who Serge Nubret is here is some information from wikipedia: Serge Nubret (October 6, 1938 – April 19, 2011) was a French professional bodybuilder, bodybuilding federation leader, movie actor and author.

The Blueprint to Cut nutrition plan is easy to follow, Arnold-approved, and, if followed correctly, will bring you amazing results. The nutrition plan below will provide you with enough energy and nutrients so you can hit your workouts hard, but will limit your number of total daily calories and carbohydrates so your body will effectively burn fat.

Stay on the plan for the full 8 weeks and you will see an amazing transformation. Your body will look more dialed than it ever has!

What Are You Hungry For?

For most people, it's the diet, not the training, that is the most difficult part of a cutting program. Arnold Schwarzenegger was no stranger to hunger pangs, but he knew his goals were far more important than any craving. 'I'd ask myself, 'What are you more hungry for? Am I more hungry to be Mr. Olympia, or to eat what I want and look like everyone else?' he says.

It was this mindset that set Schwarzenegger apart from his competition. 'I was hungrier to win Mr. Olympia and become a champion than anything,' he says. 'I knew that if I were to just have a temporary cheat, then someone else was going to walk right by me and win. Any mistake could cost me the title.'

Your goal may not be as grandiose as winning the Mr. Olympia contest, but Arnold says you still need to have a clear vision in your mind and work as hard as you can to complete that vision.

'The worst thing is losing or not reaching your goal because you didn't do everything you could do,' he says. 'If you're about to eat and cheat, think about what your goal is. Is this piece of food going to help you? That original vision needs to remain clear, no matter how difficult things get.'

Rules to Cut By

Just like Arnold had his rules for training to cut fat, which were discussed in the training overview, he had rules to guide his nutritional approach to cutting. He outlined them in his classic text 'The Encyclopedia of Modern Bodybuilding' as:

1. Continue to eat a sufficient amount of protein--at least 1 gram of protein for each pound of bodyweight--on days in which you are training. The demand is somewhat less on your rest days.
2. Eat low fat: about 20 percent of your total daily caloric intake. But research shows supplementing your diet with fish oil each day lowers body fat and increases muscle mass with no change in diet.
3. Reduce carbohydrates as far as possible without going into a state of ketosis.
4. Try to do 45 minutes to an hour of aerobic training, 4 or 5 times a week.

To be clear, Arnold is by no means anti-carb, nor anti-fat. This is a guy who put heavy cream and juice in his shakes, after all! He just recognized that when calories drop, cuts had to be made in other nutrients in order to prioritize protein. Keep protein high and the other nutrients 'reasonably low,' he advised, and you can rest assured that you're dieting 'as hard as you can without suffering from nutritional or caloric deprivation.'

Blueprint to Cut Nutrition

The goal of the Blueprint to Cut program is to help you get as lean as possible while preserving as much muscle mass as possible. To do this, you'll need enough protein to keep your muscles fueled, with limited carbohydrates so your body uses stored fat for fuel.

The meal plan below is designed for those who train first thing in the morning. Feel free to customize the layout to fit your training schedule. You may also need to adjust the overall amount of food depending on your height, weight, and sex.

Since the meal plan presented is a twist on Arnold's original cutting plan, you may want to cut 1-2 meals entirely, or simply reduce your portion sizes if you're not walking around with the amount of mass Arnold had in his golden days. For many people, 6-8 ounces of meat or one scoop of protein per serving are sufficient portions.

As you refine Arnold's meal plan to fit your personal stats, stick to these underlying dietary principles:

• Eat fairly frequent meals
• Include a protein source at nearly every meal
• Limit your carbohydrates to vegetables, leafy greens, and a small amount of complex carbs
• Include beneficial fat sources like almonds and eggs, but otherwise keep overall fat level fairly low
• Strategically use supplements to support your diet

Sample Meal Plan

Serge Nubret Diet

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While everyone has heard of Arnie, and most have heard of Ronnie, Lee Haney is as successful as either (and technically more successful than Arnie). An 8 time Mr Olympia, the only thing stopping Haney from winning more was himself – choosing to retire at the top of his game.

Maybe Lee Haney was a little unlucky, as if he accomplished everything he did ten years later, he would probably be a household name. He certainly deserves to be! In this article we will be taking a look at Lee’s successful workout plan. Could following it help you to become the next Mr Olympia? Unlikely. But we can guarantee that it’ll help you build muscle and burn fat, no matter what your genetics. Lee Haney used a 3 day on, 1 day off training routine. The split was as follows:

• Day 1 – Chest and Arms
• Day 2 – Legs
• Day 3 – Back and Shoulders
• Day 4 – Rest

Calves and Abs

Calves and abs are trained daily. For calves, Lee Haney used the following setup:

Use heavy resistance

• Standing Calf Raise – 6 sets x 15-20 reps *
• Seated Calf Raise – 3-4 sets x 15-20 reps

*May use Donkey Calf Raises

For abdominals Lee would perform 3 exercises:

• Vertical Leg Raise – 4 sets x 15-20 reps
• Incline Sit Ups – 4 sets x 15-20 reps
• Seated Leg Raise – 4 sets x 15-20 reps

Lee Haney Workout Plan

Day 1 – Chest and Arms

• Bench Press – 4 sets of 6-8 reps
• Dumbbell Bench Press – 3 sets of 8-10 reps
• Incline Bench Press – 4 sets of 6-8 reps
• Incline Dumbbell Bench Press – 3 sets of 8-10 reps

• Barbell Curl – 4 sets of 8-10 rep
• Preacher Curl – 4 sets of 8-10 reps

• Cable Tricep Extensions – 4 sets of 10-12 reps
• Skullcrushers – 4 sets of 6-8 reps

Day 2 – Legs

• Leg Extension – 4 sets of 12-15 reps
• Leg Press – 4 sets of 10-12 reps, but only use this exercise one out of 3 workouts
• Squats – 4-5 sets of 8-10 reps
• Leg Curl – 4 sets of 8-10 reps
• Stiff Leg Deadlift – 3-4 sets of 8-10 reps, but only use this exercise one out of 3 workouts

Day 3 – Back and Shoulders

• Front Lat Pull Down – 4 sets of 8-10 reps
• Barbell or T-Bar Row – 4 sets of 6-8 reps
• Cable Rows – 4 sets of 8-10 reps

• Military Press – 4-5 sets of 6-8 reps
• Side Lateral – 4 sets of 8-10 reps
• Upright Row – 4 sets of 6-8 reps

Lee Haney Workout Plan – Variation

Day 1 – Chest and Arms

• Bench Press – 4-5 sets of 6-8 reps
• Incline Bench Press – 4 sets of 8-10 reps
• Dumbbell Flye – 4 sets x 10 reps
• Chest Dip – 3-4 sets x 12-15 reps
• Cable Crossovers – 3-4 sets of 12-15 reps, performed every other workout

• Barbell Curl or Dumbbell Curl – 4-5 sets of 6-8 rep
• Seated Incline Dumbbell Curl – 4 sets of 8-10 reps
• Concentration Curl – 4 sets of 8-10 reps

• Cable Tricep Extensions – 4 sets of 12-15 reps
• Seated One Arm Dumbbell Extension – 4 sets of 8-10 reps
• Reverse Grip One Arm Cable Tricep Extension – 3-4 sets x 10-12 reps

Day 2 – Legs

• Leg Extension – 4-5 sets of 12-15 reps
• Leg Press – 4 sets of 10-12 reps
• Squats – 4-5 sets of 8-10 reps
• Leg Curl – 4 sets of 8-10 reps
• Stiff Leg Deadlift – 3-4 sets of 6-8 reps, every other workout

Day 3 – Back

• Narrow Grip Lat Pull Down – 4 sets of 10-12 reps
• Barbell Row – 4 sets of 8-10 reps
• Cable Rows – 4 sets of 8-10 reps
• One Arm Dumbbell Row – 4 sets x 8-10 reps

Serge Nubret Death

• Military Press – 4-5 sets of 6-8 reps
• Side Lateral – 4 sets of 8-10 reps
• Upright Row – 4 sets of 6-8 reps

Serge Nubret Workout Template Printables

What do you make to Lee Haney’s workout split? If you’ve tried it, let us know of your results in the comments below.

Steve Shaw

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