Bruno Sammartino Training Routine For Power

Submitted by Mr.Berg on Sat, 07/13/2019 - 14:25
Bruno Sammartino Training Workout

Here's Power Training advice from the World's Heavyweight Wrestling Champion and one of the most powerful men of all time!

He has got a routine of 3 basic exercises, Bench Press, Curls and Standing Laterals. He used Bench Press as the cornerstone of his training, did 10-12 sets. He started around 300lb, and worked up doing sets of 3-5 reps, then a single with maximum poundag (565lb).

Routine:

Bench Press

Bruno Sammartino Bench Press

10 sets worked up in 2-rep jumps to his maximum. Then he will do the endurance set for pump.

Floor Press

Bruno Sammartino floor press

This is a Bench Press done off boxes, while he is lying on the floor. Because of the limited motion he handles more weigt, usually about 550lb, for 5-7 sets of 3 reps.

- he did not believe in arching. He used to bounce the bar off his chest, but does not recommend this to others. 

Incline Dumbbell Presses

Bruno Sammartino Incline Presses

- 5 sets of 5 reps with heavy dumbbells. At this time he was training with amazing Karl Norberg. He used 150lb dumbbell

Incline Laterals

Bruno Sammartino incline laterals

- 5x5 with 125lb dumbbells
- great movement to pump the pecs, even when done with heavy weights

Up-right Rows

Bruno Sammartino Upright Rows

-cheating style
-6 sets of 6-7 reps with 205lb dumbbell

High Pulls (for back and shoulder)

Bruno Sammartino High Pulls

400-425lb 6 sets of 3-4 reps

Squats

Bruno Sammartino Squats

-8 sets, usually 3-5 reps
-worked up to his maximum of 650lb every workout
-His best in competition: 685lb

Curl

Bruno Sammartino biceps curl

- 10 sets of 10 reps with 135lb to 175lb
- He also did cheating curls with 225lb

Note:
The above routine used Bruno before he started competing in Wrestling. Since he wrestled he stopped squatting. He used to bodyweight squat to warm up before matches.