The Classic 1970’s Bodybuilding Blueprint: Building the Perfect Physique

National Discount Nutrition April 26, 2025

The Golden Era of Physique Perfection

The 1970s stand out as the golden age of bodybuilding — a time when the male physique reached legendary levels of aesthetic perfection. The icons of this era made mythological figures like Zeus and Hercules look ordinary by comparison. In this article, we’ll explore how bodybuilders of the '70s sculpted their timeless, powerful physiques through intense training and smart routines.

Unlike the bloated, chemically enhanced look of many modern bodybuilders, the athletes of the '70s boasted lean, powerful bodies. They had low body fat, but not so low that they appeared unhealthy. Their small waists, powerful chests, wide lats, cannonball shoulders, and thick arms gave them the perfect "V-taper" — wide at the top, tapering down to a tight, narrow waistline.

We'll break down the tried-and-true training approach followed by legends like Arnold Schwarzenegger, Frank Zane, Franco Columbu, Lou Ferrigno, Boyer Coe, Mike Mentzer, and Serge Nubret — and show you how you can apply these classic methods today.

The Training Blueprint

In contrast to today’s trend of training a single muscle group once a week, '70s bodybuilders hit the gym six days a week with a heavy workload and minimal rest. Their approach emphasized high volume training — meaning lots of sets, lots of reps, and lots of hard work.

While the exact details varied based on individual needs and instincts, the general training split looked something like this:

Monday: Chest & Back
Tuesday: Shoulders & Arms
Wednesday: Legs
Thursday: Chest & Back
Friday: Shoulders & Arms
Saturday: Legs
Sunday: Rest

Abs, calves, traps, and neck exercises were often added 4–6 times a week, depending on what each bodybuilder needed to balance their physique.

Exercise Selection

The '70s champions built their muscle using basic, compound movements — exercises that hit multiple muscle groups at once. They would typically start their sessions with heavy, demanding lifts, moving toward lighter, more isolating movements as the workout progressed.

Here’s a breakdown of their go-to exercises:

Monday & Thursday: Chest and Back

Chest:

Flat Barbell Bench Press
Incline Barbell Bench Press
Dips
Dumbbell Flyes
Dumbbell Pullovers

Back:

Pullups
Chinups
Bent-over Barbell Rows
T-Bar Rows
Deadlifts

Tuesday & Friday: Shoulders and Arms

Shoulders:

Standing Military Press
Behind-the-Neck Press
Dumbbell Overhead Press (Arnold Press)
Front Dumbbell Raises
Lateral Dumbbell Raises

Biceps:

Barbell Curls
Dumbbell Curls
Incline Dumbbell Curls
Concentration Curls

Triceps:

Standing French Press
Skull Crushers
Close-Grip Bench Press
Rope Pushdowns

Wednesday & Saturday: Legs

Legs:

Barbell Squats
Hack Squats
Leg Press
Leg Extensions
Lying Leg Curls

Building the Routine: Sample Workouts

Chest & Back (Monday/Thursday):

Flat Barbell Bench Press: 5 sets of 5–12 reps
Incline Barbell Bench Press: 5 sets of 5–12 reps
Dumbbell Flyes: 5 sets of 8–12 reps
Chinups: 50 total reps (as many sets as needed)
Bent-over Barbell Rows: 5 sets of 8–12 reps
T-Bar Rows: 5 sets of 8–12 reps

Pro Tip: Superset chest and back exercises (for example, Bench Press + Chinups) for an intense pump and serious fat burning.

Shoulders & Arms (Tuesday/Friday):

Behind-the-Neck Press: 5 sets of 5–12 reps
Arnold Press: 5 sets of 8–12 reps
Lateral Raises: 5 sets of 8–12 reps
Barbell Curls superset with Close-Grip Bench Press: 5 sets of 8–12 reps each
Incline Dumbbell Curls superset with Standing French Press: 5 sets of 8–12 reps each
Concentration Curls superset with Rope Pushdowns: 5 sets of 8–12 reps each

Legs (Wednesday/Saturday):

Barbell Squats: 5 sets of 5–20 reps
Hack Squats: 5 sets of 8–20 reps
Leg Press: 5 sets of 8–20 reps
Leg Curls: 5 sets of 8–20 reps
Leg Extensions: 5 sets of 8–20 reps

Daily or As Needed:

Abs: Situps, Cable Rope Crunches — high reps (20+)
Calves: Standing and Seated Calf Raises — high reps (20+)
Forearms: Wrist Curls, Hammer Curls — 8–12 reps
Neck: Neck Harness Curls, Bridges — 8–20 reps

Keys to Success

Progressive Overload: Increase the weight gradually each set until reaching near-maximal effort.
Minimal Rest: Keep rest between sets to about 60 seconds for maximum intensity.
Strength Focus: Regularly push for a one-rep max in key lifts like the Bench Press, Squat, and Deadlift.
Instinctive Training: Adjust exercises, reps, and sets based on how your body feels and responds.

Nutrition of the Golden Era

These legends didn’t shy away from food. They fueled their training with high-protein, high-fat diets, including:

Whole eggs
Steak, beef, chicken, and fish
Protein shakes made with milk powder and raw eggs

Carbs were cycled — eaten heavily during bulking phases and tapered off during cutting seasons.

A Word About Supplements and Steroids

Yes, anabolic steroids were a part of the 70’s bodybuilding scene, used under doctor supervision and legally. While modern natural trainers can make great gains using this routine, achieving the exact size and shredded look of the Golden Era champions would be extremely difficult without assistance.

For those staying natural, a heavy focus on training, diet, and recovery is key.

Must-Read Books

Arnold: The Education of a Bodybuilder — Arnold's journey and secrets of success.
The New Encyclopedia of Modern Bodybuilding — The ultimate resource on training and nutrition.

Must-Watch Movie

Pumping Iron — A raw, fascinating look at the 70’s bodybuilding world, showcasing intense rivalries, peak training moments, and the unmatched charisma of Arnold Schwarzenegger.

If you train like a champion, fuel like a warrior, and recover like a professional, you can build a physique that honors the best traditions of the Golden Era.