Serge Nubret’s Workout Routine And Diet Plan

It Wasn’t Easy & Hardly Few Were Able to Match Serge Nubret When It Comes to Muscular Development & Longevity

Serge Nubret (October 6th, 1938 – April 11th, 2011) was an Old School bodybuilder also being nicknamed “The Black Panther” & “The Nubret Lion.” He was one of the rare and incomparable bodybuilders when it comes to muscular development and longevity.

Bodybuilding historians often refer to the 1960s – 1970s for Golden Age bodybuilders. So you can say this era was an homage to the iconic physique of numerous bodybuilders. Back in the day, each bodybuilder was known for their specific look. Likewise, even their calling card was also based on the name by which they were known: Franco Columbu’s compact mass, Robbie Robinson’s legendary symmetry, and Frank Zane’s lean aesthetics. And, to achieve their particular type of body, they use to train & eat differently and even pose differently. But none was close enough impressive than great Serge Nubret.

Nonetheless, those who aren’t aware of Serge Nubret, and if you’ve watched Pumping Iron, you may remember the black bodybuilder with an incredible pec in the movie that comes within a fraction to take away the Mr. Olympia title from Arnold Schwarzenegger, we’re talking about him.

About Serge Nubret

Born on October 6th, 1938, Serge was raised on a small French island of Caribbean Guadeloupe for the few years of his life. Later in 1950, when he became 12 years old, Serge and his entire family moved to France, and that’s where his education and development in bodybuilding started.

Serge started getting involved in athletics in his younger days and even dominated different sports in his school, which helped him become an athlete one day. Similarly, at the age of 20 in 1958, Serge completed his studies and came back to Guadeloupe with the dream of becoming a world-class bodybuilder.  Shockingly in the same year, after moving back, he won his first bodybuilding competition, which also helped him discover his dream of becoming a professional bodybuilder.

He was the founder of WABBA, Actor, Author, and Head of IFBB France & Europe, who was popular enough in his heydays that no one could dare to go toe-to-toe with him. However, he was the biggest and most cut-defined bodybuilder of his time.

Nonetheless, if you want to learn about Serge Nubret’s workout routine or diet plan, keep reading as we’re covering the same.

serge nubret workout routine

Serge Nubret’s Workout Routine

Monday & Thursday: Quadriceps & Chest

Exercise Sets Reps
BB Back Squats 8 12
Leg Press 6 12
Leg Extensions 6 12
BB Bench Press 8 12
DB Flys – Flat Bench 6 12
Incline BB Bench Press 6 12
Incline DB Flys 6 12
DB Pullovers 6 12

Tuesday & Friday: Back & Hamstrings

Exercise Sets Reps
Chin Ups 6 12
Lat Pulldowns (Behind The Neck) 8 12
Lat Pulldowns (Front) 6 12
BB Bent Over Rowing 6 12
Leg Curls – Lying 8 15
Leg Curls – Standing 8 15

Wednesday & Saturday: Shoulders, Arms & Calves

Exercise Sets Reps
BB Press (Behind The Neck) 6 12
Alternate DB Front Lateral Raises 6 12
BB Upright Rowing 6 12
Cable Side Lateral Raises 6 12
BB Curls Superset W/ Triceps Pushdowns 8 12
DB Curls Superset W/ Triceps Dips 8 12
Calf Raises – Standing 8 12
Calf Raises – Seated 8 12

Sunday: Rest Day

Serge Nubret’s Diet Plan & Nutrition

In his competition days, Serge used to eat like an animal. Once, he claimed that he used to eat a lot of rice, beans, and red meat. And, when training for competition, he can eat up to 6 lbs of red meat per day.

Nonetheless, below is one of Serge Nubret’s diet plans:

Meal 1:

  • Eggs – 8
  • Toast – 4 Pieces
  • Milk

Meal 2:

  • Meat – 3 to 4 Pounds
  • Rice
  • Milk

Meal 3:

  • Meat – 3 to 4 Pounds
  • Spaghetti
  • Milk
Similarly, Serge has never heard of any dietary supplement, not about anabolic performance enhancement drugs. Instead, until his first international bodybuilding competition in Montreal, he only relied upon food and training.

Serge Nubret’s Favorite Bodybuilder

Bodybuilder and actor Steve Reeves always inspired Serge and, he was the reason Serge got into bodybuilding.

Physical Statistics of Serge Nubret

  • Height – 5 Feet & 11 Inch (180 Cm)
  • Weight – 215 – 255 Lbs (93.0 – 102.1 KG)
  • Arms – 21.5 Inch (55 Cm)
  • Chest – 57 Inches (145 Cm)
  • Waist – 27.5 Inches (70 Cm)
  • Thighs – 27 Inches (68 Cm)
  • Calves – 19 Inch (48 Cm)

Wrapping Up

For many, especially beginners, Serge Nubret’s workout routine may not be the proper workout routine unless you’re intermediate to advanced you can go for. Likewise, you can also consider going through this article to get a glimpse of how he used to train.

Though Serge is not between us anymore, and sadly he left everyone on April 19th, 2011. But his knowledge and wisdom will be with his fans forever and specifically those who were lucky to meet him in person and learn his training ideology.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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