franco-columbu-workout-routine

Golden Era Bodybuilder Franco Columbo Was Also Called As the Sardinian Strongman

Francesco Maria Columbu, popularly known as Franco Columbu (August 7, 1941 – August 30, 2019), best friend of Arnold Schwarzenegger, was an Italian boxer, bodybuilder, powerlifter, licensed chiropractor, producer, and author. He was one of the popular personalities known for pound-for-pound strongest man and called ‘The Sardinian Strongman’ due to his impressive strength backed with an impressive physique that made him won Mr. Olympia twice in 1976 & 1981.

Some of the record-breaking lifts of Franco Columbu includes:

  • Bench Press – 525 Pounds
  • Squats – 655 Pounds
  • Deadlift – 750 Pounds

Franco Columbu Workout Routine – The Power Bodybuilding Routine You Should Try

Here’s the workout routine of Franco Columbu that he tried for leading his 1981 Mr. Olympia Title. It’s divided into a 14-day split where three times a week, he used to do AM/PM workout (two times a day – once in the morning & another at night) for making his physique stage-ready.

AM/PM Workout – Training Split of Franco Columbu

  • Chest, Shoulders, Biceps & Triceps
  • Back & Legs
  • Chest & Shoulders
  • Biceps & Triceps
  • Legs & Back
  • Chest & Shoulders
  • Rest Day
  • Biceps, Triceps & Legs
  • Back
  • Chest, Shoulders, Biceps & Triceps
  • Back & Legs
  • Chest & Shoulders
  • Biceps & Triceps
  • Rest Day

For the first week, he trained his abs on days 1, 3, 5 & 6. In the second week, he trained for three days, on 9, 11 & 12.

Workout Routine of Franco Columbu for 1981 Mr. Olympia Title

Chest Workout

  1. Barbell Bench Press – 3 x 15, 10 & 4
                   Superset W/ Cable Crossovers – 3 x 20
  2. DB Flyes – 3 x 20, 15 & 6
                   Superset W/ Cable Crossovers – 3 x 20
  3. Barbell Incline Bench Press – 3 x 15
  4. Barbell Pullovers – 3 x 25
  5. Chest Dips – 3 x till failure
  6. Cable Crossovers – 3 x 25

Shoulders Workout

  1. Dumbbell Side Lateral Raises – 4 x 10
  2. Dumbbell Bent-over Reverse Lateral Raises – 6 x 10
  3. Behind The Neck Press – 4 x 10
  4. Alternate Dumbbell Front Raises – 3 x 8
  5. Cable Side Lateral Raises – 3 x 10

Back Workout

  1. Wide Grip Pull-ups – 6 x 10 to 15
  2. T-Bar Rowing – 4 x 10
  3. Seated Cable Rowing – 4 x 10
  4. Arm Dumbbell Rowing – 3 x 10
                  Superset W/ Hammer Grip Pull-ups – 3 x 10

Biceps & Triceps Workout

  1. Triceps Pushdowns – 4 x 8
                   Superset W/ Standing Dumbbell Curls – 4 x 8
  2. Barbell Lying Triceps Extensions – 4 x 8
                   Superset W/ Barbell Preacher Curls – 4 x 8
  3. Seated French Press – 4 x 8
                   Superset W/ Incline Dumbbell Curls – 4 x 8

Legs Workout

  1. Barbell Squats – 7 x 20, 15, 10, 8, 6, 4 & 2
  2. Leg Press – 4 x 50, 25, 15 & 8
  3. Leg Extensions – 6 to 7 Sets x 20 Reps
  4. Barbell Lunges – 2 to 3 Sets x 12 to 15 Reps
  5. Barbell Deadlift – 6 x 5, 5, 5, 3, 1 & 1

Note:

As his mantra, he listened to his body and cycled his lower body workout for optimal recovery to lift weights with the highest intensity.

Muscle Building Diet of Franco Columbu

Below is the muscle building diet of Franco Columbu:

For Breakfast:

  • Eggs – 3
  • Fruit – 1 Piece
  • Orange Juice – 1 Large glass
  • Yogurt with Granola cereal & Milk
  • Mineral & Vitamin supplements with mineral water

For Lunch

  • Fresh vegetable with vinegar & oil dressing
  • Vegetables cooked
  • Broiled protein like chicken, fish, beef (prime cuts), liver, or lamb
  • Mineral water or wine

For Mid – Afternoon Lunch

  • Fish (Tuna)
  • Fresh fruits & cheese with seasoning or nuts

For Dinner

  • Same as lunch

For Late Evening

  • Yogurt

Wrapping Up

If you’ve any other Franco Columbu’s workout plan, please feel free to let us know. So, we can share over here.  If you’re a beginner, then this workout is not for you. But if you’re are an intermediate to advance in training and haven’t tried doing AM/PM workout or want to try something different, we can recommend trying this workout. So, you get a feel how Franco Columbu did his workout during his Mr. Olympia 1981 preparation.