Bill Pearl Is the All-Star Golden Era Bodybuilder & a Pioneer of Body Sculpting
Born on October 31, 1930, Bill Pearl is a former professional American bodybuilder and athlete who was the bodybuilding industry’s driving force. Launching several gyms and fitness clubs throughout his career, Bill was one of his times’ fantastic bodybuilders.
He’s the Golden-era bodybuilder with many titles and awards, including Mr. Universe consecutively for the five times under his belt. He was one of the all-star bodybuilders and a pioneer of his time who contributed significantly to bodybuilding and fitness as a sport and hobby.
Bill Pearl Was a Remarkable Wrestler in the U.S. Navy Before Turning His Attention to Bodybuilding
Later, he got into steroid usage, but he has built his foundation on compound lifts and full-body workout routines similar to other legendary bodybuilders such as Larry Scott and Arnold Schwarzenegger.
Bill Pearl Workout Routine
Alternate Days: Monday, Wednesday & Friday
| Exercise | Sets | Reps |
|---|---|---|
| Behind The Neck Chin – Ups | 4 | 15 |
| Swingball Pullovers | 2 | 10 |
| Close Grip Bench Press | 3 | 10 |
| 1 – Arm D.B. Rowing | 3 | 10 |
| Swingbell Pullovers | 1 | 10 |
| Incline Side Laterals | 3 | 10 |
| Bent Arm D.B. Side Lateral Raises | 2 | 10 |
| D.B. Flys | 2 | 10 |
| Military Press – Seated | 2 | 10 |
| Triceps Kickbacks | 3 | 10 |
| D.B. Curls & Press | 3 | 10 |
| Triceps Extensions | 3 | 10 |
| Sit-Ups | – | 300 |
| Leg Raises | – | 300 |
Alternate Days: Tuesday, Thursday & Saturday
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions | 4 | 30 |
| D.B. Swings – Warm-Up | 1 | 10 |
| Bent Over Rowing – Barbell | 3 | 10 |
| Lat Pull Downs | 3 | 10 |
| Swingbell Pullover | 1 | 10 |
| Behind The Neck Press | 3 | 10 |
| Breathing Barbell Squats | 1 | 15 |
| Pullover – Straight Arms | 1 | 10 |
| Breathing Barbell Squats | 1 | 10 |
| Pullover – Straight Arms | 1 | 10 |
| Hack Squats – 45 Degree | 3 | 10 |
| Leg Curls – Lying | 3 | 20 |
| Leg Extensions | 5 | 12 |
| Calf Raises – Standing | 3 | 30 |
| Calf Raises – Seated | 3 | 30 |
| Sit-Ups | – | 300 |
| Leg Raises | – | 300 |
Day 3: Wednesday – Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 5 | 12 |
| Incline Bench Press | 3 | 12 |
| DB Press – Flat Bench | 3 | 12 |
| DB Flys – Flat Bench | 4 | 10 – 12 |
| Seated Triceps Extensions – Cambered Bar | 3 | 12 |
| Seated DB Triceps Extensions | 4 | 12 |
| Close Grip Bench Press | 4 | 12 |
Bill Pearl Workout Routine – For Beginner to Intermediate
Below is the workout routine of Bill Pearl for the beginner to intermediate levels. It’s divided into three-course, and each course has to be performed 3 days a week for six weeks.
Course 1
| Exercise | Sets | Reps |
|---|---|---|
| D.B. Swings | 1 | 10 |
| Leg Raises – On Bench or Floor | 1 | 30 |
| Bent Over Rowing – D.B. or Barbell | 1 | 10 |
| Breathing Barbell Squats | 2 | 15 |
| Bent Arm D.B. Side Lateral Raises Superset W/ Barbell Squats |
2 | 12 |
| Calf Raises | 3 | 20 |
| Shoulder Shrugs – Barbell | 2 | 18 |
| Barbell Bench Press | 2 | 8 |
| Seated Cable Rowing | 2 | 8 |
| Behind The Neck Press | 2 | 8 |
| Barbell Curls | 2 | 8 |
| Deadlift – Bent Legs | 3 | 5 |
Course 2
| Exercise | Sets | Reps |
|---|---|---|
| D.B. Swings | 1 | 10 – 15 |
| Sit-Ups | 1 | 15 – 50 |
| Side Bends – Dumbbell | 1 | 15 – 50 |
| Leg Raises – Alternate | 1 | 10 – 30 |
| Knee Bend – Deep | 3 – 5 | 6 – 8 |
| D.B. Pullover – Bent Arms | 3 – 5 | 8 – 10 |
| Calf Raises | 3 | 15 – 20 |
| Upright Rowing | 2 | 8 |
| Military Press | 2 | 5 – 6 |
| 1 – Arm D.B. Rowing | 3 | 8 |
| Deadlift – Bent Legs | 2 | 8 |
| D.B. Press – Incline | 2 | 6 – 8 |
| Bent Arm Side Laterals – D.B. | 2 | 6 – 8 |
| 1 – Arm Triceps Extensions – D.B. | 3 | 6 – 8 |
| D.B. Curls – Standing | 3 | 6 – 8 |
Course 3
| Exercise | Sets | Reps |
|---|---|---|
| Sit-Ups | 1 | 25 |
| Leg Raises | 1 | 25 |
| Barbell Bench Press – Flat | 5 | 5 |
| Behind The Neck Press | 5 | 5 |
| Barbell Rowing | 5 | 6 |
| D.B. Pullovers – Bent Arms | 3 | 8 |
| Barbell Curlsq | 4 | 6 |
| French Press – Barbell | 4 | 6 |
| Box Squats – Barbell | 4 | 5 |
Bonus: Bill Pearl’s Workout Routine of Mr. Universe (1967)
Below is Bill Pearl’s workout routine, which he did for the preparation of 1967 Mr. Universe:
Alternate Days – Monday, Wednesday & Friday
| Exercise | Sets | Reps |
|---|---|---|
| Twisting Sit-Ups – Alternate | 1 | 100 |
| Leg Tucks – Incline | 1 | 100 |
| DB Sit Ups – Incline | 1 | 100 |
| DB Bends Towards Opposite Foot | 1 | 100 |
| Side Lateral Raises – Incline | 4 | 8 |
| Chin-Ups – Close Grip | 4 | 8 |
| Side Laterals – Bent Arms | 4 | 8 |
| Chin-Ups – Medium Grip | 4 | 8 |
| Side Laterals – Decline | 4 | 8 |
| Chin-Ups – Wide Grips | 4 | 8 |
| Military Press | 4 | 8 |
| Dips – Weighted | 4 | 8 |
| Behind The Neck Press | 4 | 8 |
| Spider Curls | 4 | 8 |
| D.B. Side Lateral Raises – Standing | 4 | 8 |
| Decline Biceps Curls – D.B. | 4 | 8 |
Alternate Days – Tuesday, Thursday & Saturday
| Exercise | Sets | Reps |
|---|---|---|
| Sit-Ups – Regular | 1 | 100 |
| Leg Raise – Alternate Legs | 1 | 100 |
| Side Bends With Dumbbells | 1 | 100 |
| Lying Leg Crossovers | 1 | 100 |
| DB Curls – Standing | 4 | 8 |
| Rear Deltoid Raises – Incline | 4 | 8 |
| D.B. Curls – Incline | 4 | 8 |
| Deltoid Raises – Lying | 4 | 8 |
| Cable Deltoid Raises – Bent Over | 4 | 8 |
| Leg Extensions | 4 | 10 |
| Calf Raises – Standing | 5 | 15 |
| Hack Squats – 45 Degree | 4 | 8 |
| Calf Raises – Seated | 5 | 15 |
| Leg Curls – Lying | 4 | 8 |
| Calf Raises – Leg Press Machine | 5 | 8 |
Diet & Nutrition of Bill Pearl
Bill is a firm believer in eating fresh, wholesome meals at a similar time every day. Some of the critical points recommended for diet and nutrition by him are like:
- Have a breakfast that comprises 50 – 75 G.M. protein along with fats, carbohydrates, and fats.
- He believes in an average daily calorie intake of any healthy male who workouts should be around 2400 – 2800 kcal and increase it over time until it reaches 5000kcal for driving growth.
- If you can’t reach your calorie intake goals through three meals, increase it up to four to five meals daily.
- It’s possible to make gains by drinking a quart of milk at the time of working out.
- Everybody reacts differently, so gauge your sweet spot by keeping your progress and adjusting it accordingly.
- Most importantly, ensure you’re eating the right types of food, as having poor eating habits will only lead to fat gain.
Physical Statistics of Bill Pearl
- Height – 5 Feet & 10 Inch
- Weight – 210 Lbs (95.25 KG)
- Shoulders – 56 ½ Inch
- Waist – 32 Inch
- Biceps – 18 ¾ Inch
- Neck – 18 Inch
- Thighs – 26 Inch
- Hips – 38 ½ Inch
- Chest – 51 Inch
- Calves – 17 Inch
- Wrist – 7 ¾ Inch
Accomplishments of Bill Pearl
- 1992 – Didn’t Place (Mr. Olympia – I.F.B.B.)
- 1952 – Placed 3rd (Mr. San Diego)
- 1952 – Mr. Oceanside
- 1953 – Mr. Southern California
- 1953 – Mr. California
- 1953 – Mr. America (A.A.U.)
- 1953 – Mr. Universe (Amateur – N.A.B.B.A.)
- 1956 – Mr. U.S.A. Professional
- 1956 – Mr. U.S.A. Professional – Tall Man’s Class (N.A.B.B.A.)
- 1961 – Mr. Professional (N.A.B.B.A.)
- 1967 – Mr. Universe (N.A.B.B.A.)
- 1971 – Mr. Universe Professional (N.A.B.B.A.)
- 1974 – World’s Best – Built Man of the Century (W.B.B.A.)
- 1978 – W.B.B.A. – Hall Of Fame
- 1978 – Elected As National Chairman of the Professional Physique Judges Committee (I.F.B.B.)
- 1988 –Pioneers of Fitness (Hall of Fame)
- 1988 –Gold’s Gym – Hall of Fame
- 1994 – Guest of Honor for the Association of Oldetime Barbell & Strongmen Annual Reunion (12th)
- 1994 – The Joe Weider (Hall of Fame)
- 1995 – Lifetime Achievement Award (A.A.U.)
- 1995 – Oscar Heidenstam Foundation (Honoured As Hall Of Fame)
- 1996 – American Powerlifters Federations – Hall of Fame
- 1997 – Elected as Man of the Year (International Chiropractors Association Sports & Fitness)
- 1999 – I.F.B.B. – Hall Of Fame Inductee
- 2000 – Spirit of Muscle Beach (Award)
- 2001 – Lifetime Achievement Award (World Gym)
- 2001 – Lifetime Achievement Award (Society of Weight-Training Injury Specialists)
- 2002 – Canadian Fitness Award (60+ Years of Inspiration to the Industry Award)
- 2002 – Lifetime Achievement Award (National Fitness Trade Journal)
- 2003 – Lifetime Achievement Award (Iron Man magazine Peary & Mabel Radar)
- 2004 – Lifetime Achievement Award (Arnold Schwarzenegger)
- 2006 – Lifetime Achievement Award (P.D.I. Night of Champions)
Wrapping Up
It’s an old-school, no-frills serious muscle-building workout routine. If you’re thinking of trying this workout routine or you’ve heard about Bill Pearl and have given a try to this workout routine, then let’s know what your thoughts are.
