lou-ferrigno-workout-routine

A Retired Professional Bodybuilder & American Actor Known for Its Mass & Symmetry

Lou Ferrigno (Louis Jude Ferrigno Sr.) is an American actor popular for his role in The Incredible Hulk and retired professional bodybuilder. He’s known for his winning for an IFBB Mr. America and IFBB Mr. Universe titles twice consecutively among many bodybuilding wins. He has also appeared in the bodybuilding documentary movie Pumping Iron, and he’s popularly known as one of the ultimate behemoths of bodybuilding.

Lou Ferrigno is an actual hulk with a huge massive muscular body for which he trained very hard. Like other tall bodybuilders, he has a perfect height of 6’5. Unlike others, Lou Ferrigno also carried mass proportionately pleasing symmetrical body that other bodybuilders of his height struggled for.

He has followed various workout routines that were very intense and heavy. Like Arnold, Lou Ferrigno is also popular among youngsters who were aspired to become professional bodybuilders.

From many of Lou Ferrigno’s workout routines, one which we are aware of is here below. If you’re interested to know how Lou Ferrigno’s training looked like or want to train like him. Then, here’s one workout routine that you can look into.

Workout Split of Lou Ferrigno

Lou Ferrigno has competed in many bodybuilding shows, including Mr. Olympia. So, it’s not right to say that he followed any specific workout routine throughout his career. Like other bodybuilders, he has also changed his workout from time to time. And, one such popular workout split he used to follow is:

  • Day 1 – Chest & Back
  • Day 2 – Shoulders & Arms
  • Day 3 – Legs
  • Day 4 – Chest & Back
  • Day 5 – Shoulders & Arms
  • Day 6 – Legs
  • Day 7 – Rest Day

Let’s get into details and find out the actual workout he used to do for each body part.

Lou Ferrigno Workout Routine for Mass Gain

Below is the mentioned Lou Ferrigno’s workout routine that you can follow to get the feel of how the ultimate behemoth of bodybuilding used to train in his hay days.

Day 1 – Monday: Chest & Back

ExerciseSetsReps
Barbell Bench Press (Flat)56 – 8
Barbell Bench Press (Incline)56 – 8
DB Pullovers56 – 8
DB Chest Flys56 – 8
T-Bar Rowing56 – 8
Dips56 – 8
Barbell Dead Lifts56 – 8
Barbell Bent Over Rowing56 – 8
Chin – Ups56 – 8
Pull-Ups56 – 8

Day 2 – Tuesday: Shoulders & Arms

 

ExerciseSetsReps
Military Press4 – 58 – 10
DB Press4 – 58 – 10
Barbell Bench Press4 – 58 – 10
Barbell Behind The Neck Press4 – 58 – 10
Front DB Raises4 – 58 – 10
Side DB Raises4 – 58 – 10
Barbell Curls4 – 58 – 10
Scott Press4 – 58 – 10
DB Curls4 – 58 – 10
DB Concentration Curls4 – 58 – 10
Pull Downs W/ Cable4 – 58 – 10
Push Downs W/ Cable4 – 58 – 10
DB Curls (Incline)4 – 58 – 10
French Press – Standing4 – 58 – 10
Skull Crushers4 – 58 – 10

Day 3 – Wednesday: Legs

 

ExerciseSetsReps
Leg Curls4 – 58 – 10
Leg Extensions4 – 58 – 10
Leg Press4 – 58 – 10
Squats4 – 58 – 10
Hack Squats4 – 58 – 10

Day 4 – Thursday: Chest & Back

ExerciseSetsReps
DB Chest Flys56 – 8
T – Bar Rowing56 – 8
Dips56 – 8
Barbell Deadlift56 – 8
Chin – Ups56 – 8
Pull-Ups56 – 8

Day 5 – Friday: Shoulders & Arms

ExerciseSetsReps
Barbell Curls4 – 58 – 10
Scott Press4 – 58 – 10
DB Curls4 – 58 – 10
Cable Pushdowns4 – 58 – 10
Cable Pulldowns4 – 58 – 10
French Press – Standing4 – 58 – 10
DB Curls – Incline4 – 58 – 10
Concentration Curls4 – 58 – 10

 

Day 6 – Saturday: Legs

ExerciseSetsReps
Leg Curls510
Squats510
Leg Extensions510
Hack Squats510
Leg Press510

Day 7 – Sunday: Rest Day

Some Recommendations by Lou Ferrigno

  • To build muscle mass, burning fat, or improve athleticism, multi-joint exercises are much beneficial.
  • Resting is equally essential to practice effective weight lifting.

Sample Diet Plan of Lou Ferrigno

When Lou was preparing for Mr. Universe, he kept his diet according to his AM/PM workout routine during his competition days. For instance, he opts for low calorie and high-carb diet plan. Later, during his comeback into professional bodybuilding (192 – 1993), Lou ate around 5 – 6 meals each day. He mostly goes for meat, eggs, fish, vegetables, and fruits while not eating more than 3500 calories each day.

Here’s the typical sample diet of Lou Ferrigno:

Meal 1:

  • Milk – 1 to 2 Glasses
  • Egg Whites – 4 to 5
  • Toast (Whole Grain)
  • Fruits

Meal 2:

  • Raw Nuts – 3 Ounce
  • Milk – 1 to 2 Glasses
  • Meat – 2 Slices W/ Whole Grain Toast

Meal 3:

  • Milk – 1 to 2 Glasses
  • Yogurt W/ Fresh Fruits
  • Tuna Fish Salad

Meal 4:

  • Fruit
  • Protein Shake (Whey Protein)

Meal 5:

  • Milk – 1 to 2 Glasses
  • Baked Potato
  • Vegetables
  • Steak

Meal 6:

  • Sunflower Seeds W/ Milk – 1 to 2 Glasses
  • Low carb Protein Shake or Cheese – 3 oz

Lou Ferrigno Physical Statistics

  • Height – 6 Feet & 4 Inch
  • Competition Weight – 275 Lbs (125 KG)
  • Off-Season Weight – 310 Lbs (140 KG)
  • Arms – 23 Inch (58 CM)
  • Chest – 58 Inch (147 CM)
  • Waist – 34 Inch (86 CM)
  • Thighs – 29 Inch (74 CM)
  • Calves – 20 Inch (51 CM)

    Titles Won by Lou Ferrigno

    • 1971 – Mr. America (WBBG Pro Teen)
    • 1973 – Mr. America (IFBB)
    • 1973 – Mr. Universe (IFBB)
    • 1974 – Mr. International (IFBB)
    • 1974 – Mr. Universe (IFBB)

      Olympia Results – Mr.  & Masters

      • 1974 –Placed 2nd in Heavyweight Category (Mr. Olympia – IFBB)
      • 1994 – Placed 3rd in Heavyweight Category (Mr. Olympia – IFBB)
      • 1992 – Placed 12th in Mr. Olympia (IFBB)
      • 1993 – Placed 2nd in Masters Category (Mr. Olympia – IFBB)

        Wrapping Up

        Professional bodybuilding isn’t an easy career. Like other famous bodybuilders, Lou Ferrigno has also started early and has changed his workout routine and diet plan according to the results he wanted to achieve.

        Here, we’ve one of the workout routines that he has used somewhere in his career. If you’re interested in following his workout routine or want to know his training philosophy, you can train with this workout routine to gain a better understanding.