At 65, Lee Labrada's approach to training is focused on evolution rather than decline. It is a perfect guide for longevity, consistency, and smart training.

A well-respected figure in the bodybuilding world, former IFBB pro bodybuilder Lee Labrada won the Mr. Universe title in 1985. Not only that, for seven years, he was always ranked among the top four competitors at Mr. Olympia.

But what is more astonishing is his discipline for training, which he maintains even today, long after hanging up his professional bodybuilding boots. But now, his routine is a little different from what it was in his prime.

Lee Labrada's training routine at 60-years-old

The Hall of Famer kept changing his workout routine throughout his career. After retirement, he still follows a strict routine; it's just that the focus has shifted to efficiency and long-term performance.

Lee Labrada's guide for muscle growth for men who are no longer 40:

For men over 40 who want to build muscles, Labrada recommends the following routines:

• Especially for beginners, he suggests going for full-body workouts to target all muscle groups. According to him, the best way to do so is via circuit training.
• For beginners and people recovering from injuries, perform circuit training at least once, but don't overexert yourself. Circuit training will increase endurance, reduce fat, and prevent metabolic diseases.
• Labrada suggests a split routine to promote muscle growth and recovery, but it should be supported by a balanced nutrition plan and rest.

Labrada's push and pull routine includes:

• Monday (Push): Chest, shoulders, and triceps
• Tuesday: Rest day
• Wednesday (Pull): Back and biceps
• Thursday: Rest day
• Friday: Quads, calves, hamstrings, and abs.

8 benefits of strength training:

1. Increases lean body mass
2. Burns calories and boosts metabolism
3. Regulates blood sugar level
4. Improves cardiovascular health
5. Helps reduce belly fat
6. Reduces inflammation
7. Improves balance
8. Improves bone health

Labrada's Split Routine: during his prime years

• Monday: Chest, Shoulders, and Triceps
• Tuesday: Biceps, Back, and Forearms
• Wednesday: Legs and Abs
• Thursday: Rest and Cardio
• Friday: Chest, Shoulders, and Triceps
• Saturday: Biceps and Back
• Sunday: Rest and Cardio
• Monday: Legs and Abs

One of Labrada's full workout routines during his prime years:

Each exercise is completed in 3-4 sets of 8-12 reps.

Chest, Shoulders, and Triceps

• Barbell bench press
• Dumbbell fly
• Incline dumbbell fly
• Incline dumbbell press
• Dumbbell pullover
• Cable fly
• Dumbbell side raise
• Dumbbell shoulder press
• Barbell overhead press
• Barbell upright row
• One-arm dumbbell side raise
• Seated cable side raise
• Triceps pushdown
• One-arm dumbbell triceps extension
• Lying dumbbell skull crusher
• Bench dip

Bicep, Back, and Forearm

• Underhand lat pulldown
• Bent-over barbell row
• Single-arm dumbbell row
• Seated cable row
• Dumbbell shrug
• Barbell deadlift
• Concentration curl
• Barbell curl
• Dumbbell hammer curl
• Dumbbell preacher curl
• Barbell wrist curl

Leg and Abs

• Leg press
• Back squat
• Leg extension
• Single-leg squat
• Leg curl
• Stiff-leg deadlift
• Seated leg curl
• Seated calf raise
• Standing calf raise
• Calf press on the leg press machine
• Cable crunches Hanging leg raises

Would you try out these workouts? Tell us in the comments and follow Bodybuilding Bros for more fitness tips!

Written by

Ruwa Javed

Edited by

Oajaswini Prabhu