Victor Martinez’s Workout Routine & Diet Plan – Train Like a Pro

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 workout routine

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:

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!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com 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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