Samir Bannout Mr. Olympia Training Routine and Diet

Submitted by Mr.Berg on Fri, 09/13/2019 - 07:28
Samir Bannout Mr. Olympia 1983

Samir Bannout known as "The Lion of Lebanon" won the Mr. Olympia title in 1983. He was born in November 7, 1955 in Beirut, Lebanon.

Samir Bannout Skinny

When he was a kid he was really skinny and then one day he saw a well built guy who had a 14 inch arm. According to Samir that may not sound like much but back in Lebanon it was the equivalent to a 17 inch American arm! Thus he started bodybuilding and pretty soon his physqiue started to fill out.

1983 Mr. Olympia impression

Samir Bannout 1983 Mr Olympia workout

Bodybuilding photographer 'Garry Bartlett' witnessed Samir's posing routine during the 1983 Mr. Olympia.
He wrote:"Samir went through one pose after another. I was speechless. The man looked incredible. Not only was he huge but the splits and separation between each muscle group was so deep it was uncanny. I swear that each muscle group was absent of any extra tissue but pure muscle. It looked as though only muscle and bone made up Samir's physique."

Now Samir's workout routine
He trained 4 days a week on an eight day cycle

Monday Morning Back and Biceps
Monday Evening Thighs
Tuesday Rest
Wednesday Morning Chest and Triceps
Wednesday Evening Shoulders and Calves
Thursday Rest
Friday Repeated Monday workout
Sunday Repeated Wednesday workout

Note: It took him eight days to work each body part twice. He cited  that you don't have to train twice a day. You can train only once a day if you want. He just liked going to the gym.  Furthermore he went entirely by feeling. He may did 10 sets per bodypart or he did six. It depended on how the mood striked him. However he trained with very heavy weight and he tried to train as intense as he could. Most time he never counted reps in his taining.

He used very heavy weights for his size. He was able to bench press 405lb 4-5 reps. He squatted 460lb with repetitions and he used 165lb for his upright rowing.

Monday Morning: Back and Biceps  
Lat Pulldowns Scott bench curls
Weighted Chins Alternate dumbbell curl
T Bar Rowing Dumbell concentration curls
Low Cable Rowing


Monday Evening: Thighs
For thighs he started out with Leg Extensions and then very heavy Squats. He also did some hack squats and leg curls.
Samir Bannout dips workout
Wednesday Morning:Chest Rep Set
Flat Bench Press 6-12 3-5
Incline Barbell Press 6-12 3-5
Parallel Dips 6-12 3-5
Flat Bench Dumbbell Flyes 6-12 3-5
Samir Bannout push downs triceps
Wednesday Morning:Triceps
Lying Tricep Extensions
Dumbbell Kick backs
Samir Bannout shoulder training
Wednesday Evening: Shoulders and Calves
Side Dumbbell Laterals
Bent Over Dumbbell Laterals
Upright Rowing
Dumbbell Presses
Standing calf raise
Seated calf raise

Mental Attitude 
Samir did not performed a bunch of pumping exercises. He did only a few exercises for each part and really tore hell out of his massive body. His intensity was brutal and often the pain was so great that he would give a loud scream to allow one more growth producing rep! He used to itensify his training by using more and more weight on exercises and resting less and less in between sets. This was Mr. Olympia training!

Samir was also respected around bodybuilders. Every time he came into Golds gym for a workout Samir gained the respect from almost all the top guys training there!

During the off season he was on about 3500 calories a day and then as the contest approached he would cut down to maybe 3000 and then down to 2400. He did a lot of aerobic work during this period.

He used to ride his bicycle for about an hour a day. But he didn't do any fast sprinting or stuff like that because:

Samir Bannout: "When you're breathing heavy you burn too much sugar which is stored in the muscle. This will make you lose the roundness and fullness to your muscles. To burn fat without losing muscle the aerobic activity must be slow ad steady for a period of at least twelve minutes!"

Breakfast (Protein and Eggs)
Samir: "Well first of all I don't want to eat EGGS, because eggs are high in fat! Have a little bit of fruit, some granola and a little bit of protein which could be either chicken or fish. So I have about 400 or 500 calories for breakfast and most of it comes from complex carbohydrates."

A couple of hours later he went over to Golds gym for working out.

For lunch he had chicken or fish with a salad and some yoghurt. He had about 40 grams of protein and about 50 grams of carbohydrate at this meal.

He didn't get protein from meat, steaks and hamburgers because there's too much fat in them. He used to get his protein from fish and white meats such as chicken and turkey etc.

For his evening meal he had a little more protein and perhaps a baked potatoe. His total intake of protein for the day was about 90 to 100 grams!

Samir's instagram account: