Sergi Constance once admitted to Simply Shredded, “I remember there was a time during my younger years where I wanted to become bigger and stronger, so I signed up at the local gym. After a few weeks of intense training, I fell in love with bodybuilding, and eventually I decided to focus all my attention on building the best body possible”.

Now the question is: what is his workout routine, or which training drills does he follow, to achieve a physique that inspires 5.1 million Instagram followers?

Generation Iron recently shared Constance's weekly workout routine and wrote, “When it comes to Sergi’s training routine, each day is packed with many exercises to really work those muscles in different ways for optimal growth.”

As per Generation Iron, Constance’s weekly routine includes:

Monday: Triceps and chest

• Bench Press: 3 sets of 10 reps
• Incline Bench Press: 3 sets of 10 reps
• Dumbbell Chest Fly: 3 sets of 12 reps
• Push-Ups: 3 sets of 10 reps
• Dips: 3 sets of 12 reps
• Dumbbell Press: 3 sets of 10 reps
• Cable Crossover: 3 sets of 10 reps
• Triceps Pushdowns: 3 sets of 10 reps
• Skull Crusher: 3 sets of 8 reps
• Triceps Extension: 3 sets of 8 reps
• Reverse Pulley Pushdown: 3 sets of 8 reps
• Kickbacks: 3 sets of 10 reps
• Triceps Bench Press: 3 sets of 8 reps.

Tuesday: Back

• One-Arm Dumbbell Rows: 3 sets of 10 reps
• Bent Over Rows: 3 sets of 10 reps
• V-bar Rows: 3 sets of 10 reps
• Cable Rows: 3 sets of 8 reps
• Pullovers: 3 sets of 8 reps
• Deadlift: 3 sets of 6 reps
• Lat Pulldown: 3 sets of 10 reps.

Wednesday: Biceps

• Isolation Curls: 3 sets of 8 reps
• Barbell Curls: 3 sets of 10 reps
• Preacher Curls : 3 sets of 8 reps
• Hammer Curls : 3 sets of 10 reps
• Reverse Grip EZ Bar Curls: 3 sets of 10 reps.

Thursday: Shoulder

• Arnold Press: 3 sets of 8 reps
• Military Press: 3 sets of 10 reps
• Side Raises: 3 sets of 10 reps
• Front Raises: 3 sets of 10 reps
• Seated Dumbbell Press: 3 sets of 10 reps
• Shrugs: 3 sets of 15 reps.

Friday: Legs

• Front Squats: 3 sets of 8 reps.
• Leg Press: 3 sets of 10 reps
• Back Squat: 3 sets of 8 reps
• Leg Extension: 3 sets of 10 reps
• Leg Curls: 3 sets of 10 reps
• Stiff-leg Deadlift: 3 sets of 10 reps
• Hip Extension: 3 sets of 10 reps.

For abs:

• Crunches: 3 sets of 15 reps
• Decline Bench Crunches with Weight: 3 sets of 10 reps
• Russian Twist: 3 sets of 15 reps
• Side Leg Raise: 3 sets of 12 reps
• Cross Crunches: 3 sets of 10 reps
• Hanging Leg Raises: 3 sets of 10 reps
• Plank.

So, what competitions has Constance earned recognition in?

Sergi Constance’s winning competitions

Spanish-born Constance has now won 6+ Men's Physique titles since 2011.

His workout ethic and discipline have earned Constance recognition across multiple stages. Here are his major wins, as per Greatest Physiques:

• 1st position at Copa de España/Spain – Wabba in 2011
• 1st position at Men’s Physique NPC Tampa Wings of Strength Championship in 2013
• 1st position at Men’s Physique I.F.B.B. La Nucia Experience Championship, Spain in 2013
• 1st position in the Men’s Physique I.F.B.B. Norway trophy championship in 2013
• 1st position in Men’s Physique I.F.B.B. Bigastro trophy championship, Spain in 2013
• 1st place in the Men’s Physique I.F.B.B. Callosa de Segura championship, Spain, in 2013.

Apart from bodybuilding, he also has a successful modeling career that helped him feature in:

• Iron Man magazine cover in 2014
• Solid Homme magazine cover in 2014
• Wire magazine cover in 2013 and 2014
• Muscle and Fitness magazine cover in 2015
• Body Fitness Muscle Show magazine cover in 2012.

What are your thoughts on Constance's physique?

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Written by

Supradeep Dutta

Edited by

Zaid Quraishi