This is the routine that Serge used in his prime (circa 1973–1975). Most "Serge Nubret Workout Routine PDF" files online replicate this exact schedule.
The Split (Train 6 days a week, Rest on Sunday):
Note: Serge always trained abs every single training day at the end of the session.
Chest
Shoulders
Triceps
Here is the killer. Serge rested only 30 to 45 seconds between sets. This turns a standard weight workout into a cardiovascular event. It builds muscle density and vascularity while burning fat. serge nubret workout routine pdf
“I don’t count the weight. I count the feeling. When the muscle burns, I am happy.” — Serge Nubret
Because Serge’s era predates the internet, there is no official digital PDF from his estate. However, you have three options:
Serge rarely went to absolute 1RM failure. Instead, he focused on moderate weight with high reps (8–15) and many sets (16–20 sets per large muscle group). He aimed for the "pump" — the rush of blood into the muscle — as his primary growth trigger. This is the routine that Serge used in
The "Pyramid" Approach: Unlike modern reverse pyramids, Nubret often started light to get a pump and increased weight gradually as the workout progressed, maintaining strict form. He did not warm up extensively; he treated the first few sets of the exercise as the warm-up.
The "Pump" Metric: If Nubret did not feel the pump in the target muscle, he would add sets. It was not uncommon for him to do 10 sets of Bench Press if he felt the pump was insufficient after 8 sets.
Speed of Reps: Reps were controlled but not slow. He utilized a rhythmic cadence (2 seconds up, 2 seconds down) to maintain constant tension without allowing the muscle to relax. Note: Serge always trained abs every single training