Victor Martinez Is a Dominican IFBB Bodybuilder Known for His Well Proportioned Body
Born on July 29, 1973, Victor Martinez is a former IFBB bodybuilder, an activist for children who have autism, sponsored athlete, and second Dominican pro bodybuilder after Tony Domenench, who is also popular for his well-proportioned body in the realms of bodybuilding.
Like many IFBB bodybuilders, Victor Martinez also first got his interest in other sports such as football, baseball, and other competitive sports and later transitioned into weightlifting.
Victor Martinez debuted as a competitive bodybuilder in 1993 and, since then, went on to win several bodybuilding competitions. Among them, some notable victories were of the 2007s Arnold Classic and his success at the 2007s Mr. Olympia, where he was a runner up to one of the world’s top bodybuilders, Jay Cutler.
“Victor Martinez Is Among Few of the Professional Bodybuilder Who First Started as a Powerlifter”
Similar to others, if you’re also questioning what’s Victor Martinez workout routine and diet plan looks like, then keep reading.
Victor Martinez Training Split
Below is the training split of Victor Martinez. He usually goes for 4 days a week with one cardio day and two rest days as mentioned below:
- Day 1 – Shoulders, Traps, Biceps & Calves
- Day 2 – Quadriceps & Abs
- Day 3 – Rest Day
- Day 4 – Chest, Triceps & Calves
- Day 5 – Back, Hamstrings & Abs
- Day 6 – Cardio
- Day 7 – Rest Day
Let’s dive into Victor Martinez workout routine
Victor Martinez Workout Routine
Day 1 – Shoulders, Traps, Biceps & Calves
| Exercise | Sets | Reps |
|---|---|---|
| Rotator Cuff Raises | 2 | 20 |
| BB Front Raises | 4 | 10 |
| DB Side Lateral Raises | 3 | 10 |
| Reverse Pec Deck (Butterfly) | 4 | 10 |
| Behind The Back Shrugs W/ Smith Machine | 4 | 10 |
| Seated DB Curls | 4 | 10 |
| Machine Preacher Curls | 4 | 10 |
| Calf Raises (Standing) | 4 | 25 |
| Calf Raises (Seated) | 4 | 25 |
Day 2 – Quadriceps & ABs
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions | 4 | 15 |
| Leg Press | 5 | 10 |
| BB Front Squats | 4 | 10 |
| Lunges (Stationery) | 2 | 10 |
Day 3 – Wednesday: Rest Day
Day 4 – Chest, Triceps & Calves
| Exercise | Sets | Reps |
|---|---|---|
| Incline BB Press | 4 | 10 |
| Incline DB Flys | 4 | 10 |
| Bench Press W/ Smith Machine | 4 | 10 |
| Flat Bench DB Flys | 4 | 10 |
| Triceps Rope Pulldowns | 4 | 10 |
| Smith Machine Bench Press (Close Gripped) | 4 | 10 |
| Dips (Parallel Bar) | 3 | 20 |
| Calf Raises (Standing) | 4 | 25 |
| Calf Raises (Seated) | 3 | 20 |
Day 5 – Back, Hamstrings & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Pull Downs | 4 | 10 |
| Bent Over BB Rowing | 4 | 10 |
| Seated Cable Rowing | 4 | 10 |
| BB Deadlift | 4 | 10 |
| Lying Leg Curls | 3 | 10 |
| Crunches W/ Machine | 3 | 20 |
Day 6 – Cardio
Day 7 – Rest Day
Victor Martinez Workout Routine & Training Splits
Victor Martinez workout routine according to body part:
Chest
| Exercise | Sets | Reps |
|---|---|---|
| Incline BB Bench Press | 5 | 15 – 10 |
| Incline DB Flys | 3 | 10 |
| Vertical Hammer Strength | 3 | 10 |
| Bench Press (Machine) | 3 | 10 |
| DB Pullovers | 3 | 10 |
Back
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 4 | 10 – 12 |
| Lat Pulldowns (Front) | 4 | 10 – 12 |
| T – Bar Rowing | 4 | 10 – 12 |
| 1 – Arm DB Rowing | 4 | 10 – 12 |
| Seated Cable Rowing | 4 | 12 |
Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Biceps Cable Curls | 3 | 10 |
| BB Curls | 3 | 10 |
| DB Concentration Curls | 3 | 10 |
| DB Hammer Curls | 3 | 10 |
Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Close Grip BB Bench Press | 3 | 10 |
| Bench Dips | 3 | 10 |
| Rope Pushdowns | 3 | 10 |
| DB Triceps Kickbacks | 3 | 10 |
Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Rotator Cuff Raises W/ DB | 5 | 15 – 20 |
| BB Clean & Press | 3 | 8 |
| DB Side Lateral Raises | 3 | 12 |
| DB Press | 3 | 10 – 12 |
| Rear Deltoid Machine Press | 4 | 12 – 15 |
| BB Upright Rowing (Shoulder Width Grip) | 3 | 12 |
Quadriceps
| Exercise | Sets | Reps |
|---|---|---|
|
Superset: Leg Extensions Lying Leg Curls |
3 3 |
15 – 20 15 – 20 |
| Step-Ups
|
3 |
15 – 20 / Leg |
| Leg Press |
4 |
12 – 15 |
| Walking or Stationery Lunges |
4 |
15 / Leg |
| Calf Raises (Standing) |
4 |
12 – 20 |
| Calf Raises (Seated) |
4 |
15 – 20 |
Hamstrings
| Exercise | Sets | Reps |
|---|---|---|
| Leg Curls (Seated) | 4 | 20 |
| Standing Leg Curls | 4 | 12 – 15 |
|
Superset: Lying Leg Curls Stiffed Leg BB Deadlifts |
4 4 |
12 – 15 12 – 15 |
Below mentioned are the two training split in which he splits his workout:
Training Split – 1
The first one is the six days workout routine:
- Day 1 – Chest & Biceps
- Day 2 – Quads & Calves
- Day 3 – Shoulders & Triceps
- Day 4 – Rest Day
- Day 5 – Back & Hamstrings
- Day 6 – Chest & Biceps
- Day 7 – Quads & Hamstrings
Training Split – 2
Here’s the second training split of Victor Martinez that involves AM/PM workout routine:
- Day 1: Shoulders (AM) & Triceps (PM)
- Day 2: Quads (AM) & Hamstrings (PM)
- Day 3: Back (Midday)
- Day 4: Chest (AM) & Biceps (PM)
- Day 5: Rest Day
- Day 6: Repeat from Day 1
Victor Martinez Diet Plan – Off-Season
Below is the offseason diet plan of Victor Martinez that involves six meal plans:
Meal 1:
- Protein Shake – 1 Scoop
Meal 2:
- Egg Whites – 10
- Oatmeal – 2 Cups
Meal 3:
- Lean Steak – 10 Oz
- Brown Rice – 1 Cup
Meal 4:
- Chicken – 10 Oz
- Baked Potato – 10 Oz
Meal 5:
- Salmon Fish – 10 Oz
- Steamed Broccoli – 1 Cup
Meal 6:
- Lean Steak – 8 Oz
- Steamed Broccoli – 1 Cup
Victor Martinez Diet Plan – During Contest Prep
Here’s another typical diet plan that he used to follow to prepare for his bodybuilding competition:
Meal 1:
- Egg Whites – 12
- Oatmeal – 2 Cups
Meal 2:
- Chicken Breast – 12 Oz
- Baked White Potato – 1
Meal 3:
- Chicken Breast – 12 Oz
- Baked White Potato – 1
Meal 4:
- Whey Protein Shake – 2 Scoop
Meal 5:
- Steak – 12 Oz
- Rice or Potato
Meal 6:
- Chicken Breast – 12 Oz
- Large Green Salad
Meal 7:
- Fish – 12 Oz OR Whey Protein
Physical Statistics of Victor Martinez
- Height – 5 Feet & 7 Inch
- Contest Weight – 115 Kg
- Off-Season Weight – 125 Kg
- Arms – 20.4 Inch
- Chest – 59 Inch
- Thighs – 29.9 Inch
- Waist – 33.9 Inch
- Calves – 18.9 Inch
- Forearms – 15.7 Inch
Olympia Results
- 2016 – Placed 11th (Mr. Olympia – IFBB)
- 2015 – Placed 9th (Mr. Olympia – IFBB)
- 2014 – Placed 8tht (Mr. Olympia – IFBB)
- 2013 – Placed 11th (Mr. Olympia – IFBB)
- 2011 – Placed 4th (Mr. Olympia – IFBB)
- 2010 – Placed 8th (Mr. Olympia – IFBB)
- 2009 – Placed 6tht (Mr. Olympia – IFBB)
- 2007 – Placed 2nd (Mr. Olympia – IFBB)
- 2006 – Placed 3rd (Mr. Olympia – IFBB)
- 2005 – Placed 5th (Mr. Olympia – IFBB)
- 2004 – Placed 9th (Mr. Olympia – IFBB)
Wrapping Up
Victor Martinez is another famous bodybuilder known for his social services, such as standing as an activist for children who have autism. Likewise, he’s one of the few bodybuilders who has shown the importance of staying humble and helping others, making him a role model for people. Furthermore, if you’re his fan and have questions like what’s Victor Martinez’s workout routine or how he builds his physique, we hope this article may have proven helpful. Good luck!
