Sergio Oliva built a massive chest through brutal basics and high-volume training. His legendary routine was enough to defeat Arnold Schwarzenegger at the 1969 Mr. Olympia. The three-time champion relied on specific bench press increments and heavy dumbbell flyes.

He was nicknamed "The Myth" because of his physique, which had a small waist and massive muscles, and fans and fitness enthusiasts have often asked a common question: how did he build such a massive chest? What workouts did he follow?

Although Oliva once mentioned that he trained his chest and back together, this article will focus only on his chest workouts. In his 6-day training schedule with 1 day of rest, Oliva mostly dedicated Monday and Thursday to his chest. Let's dive in.

Sergio Oliva’s Monday Workouts For the Chest

The 3-time Mr. Olympia’s primary and favorite chest workout was the bench press. He used to do this with 200 lbs, 220 lbs, 260 lbs, 300 lbs, 320 lbs, 350 lbs, and 380 lbs. For each weight, Oliva used to follow 7 sets of 8 reps.

Another major chest exercise used to be DB chest flyes with 80-lb dumbbells. For this, Mr. Galaxy used to do 5 sets of 15 reps. This isolation workout targeted his pectoralis major, specifically stretching the outer fibers of the chest muscle and activating the minor or inner-pectoral fibers.

Sergio Oliva’s Thursday Workouts For Chest

On Thursday, Oliva used to target his chest and shoulders.

The first chest workout was the barbell bench press. For this, he used to do 5 sets of 6-8 reps. Another chest workout was parallel bar dips, and for this, Oliva used to follow 5 sets of 8 reps.

He always incorporated intensity techniques into his workout routine. The bodybuilding legend was a big follower of Joe Weider’s rest-pause training protocol. It is an advanced intensity approach that helps increase muscle size and strength by extending a specific set beyond failure.

While Oliva had followed an intense routine, his journey and statements offer some tips that will help the generations to come.

Some tips

Oliva’s own routine and words highlight that Mr. Olympia's chest training routine was built on brutal basics. Oliva once stated, “Since 1970, these are the only exercises I have been doing”. And for that massive chest, he always chooses bench presses and dumbbell chest flyes.

The takeaway is simple and clear: do not overcomplicate your chest exercises. Focus mainly on a few proven training movements and perform them consistently, rather than frequently changing them.

Another vital lesson is Oliva’s use of intensity and supersets. The Myth paired bench presses with chin-ups and dips with flyes, pushing his limits without rest. It highlights his dedication to training and his belief in keeping the pressure on his muscles.

He once described an intense regime where one keeps going, “to the point of not being able to move the weight”.

Progression and volume were also necessary. The Myth used many heavy sets and would exercise with increasing weight. It highlights a clear narrative: build chest muscle through progressive overload, meaning gradually lifting heavier weights over time.

These training methods and rules made Oliva so massive that when Arnold Schwarzenegger first stood beside Sergio in 1969, he knew he had no chance. That year, the 7-time Mr. Olympia placed 2nd.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil