Gunter Schlierkamp's Training Program for the 2005 Mr. Olympia*

 
Notes from Gunter: This workout is the one I used in 2005 for the Mr. Olympia. It gave me great results for getting in shape and keeping the size. Cardio is added after every workout for 30-45min (treadmill or bike). I keep my heart rate around 120bm, to avoid losing muscle. On days off I do 45-60 minutes of cardio. The workouts are not longer than one hour. You want to stay anabolic not catabolic. The weight is not important to me. I just go as heavy as I can that day. I feel with the way how I have the reps I train all muscle fibers.
 
Click on the links below to see the exercises for each day.
 

Day One: Back

Day Two: Chest & Calves

Day Three: Legs

Day Four: Rest Day
Day Five: Shoulders & Calves

Day Six: Triceps & Biceps

Day Seven: Rest Day

     
Click here for a printable version of the complete workout program.
     
*Disclaimer: This workout program is intended for those who have prior workout experience and have received training from a certified fitness professional on how to do each exercise properly. Always consult a physician prior to starting this or any other fitness program.

 










 

 

Gunter