- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week3
- Time Per Workout60-90 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
While the world changes in many different ways over the years, there has been a common theme over the course of the last half-century.
Many people want to look like the leading man in Hollywood and commit a lot of time to studying the training practices of these epic stars.
Nowadays, the most popular guy is without a doubt Dwayne “The Rock” Johnson. His clips on Instagram are liked and shared by the millions…and millions…of The Rock’s fans.
Our parents and others of the previous generation looked up to Arnold Schwarzenegger and Sylvester Stallone. The Terminator and Rocky movies showcase how their physiques were well ahead of their time.
While Arnold and Sly played a crucial role in the fitness movement, they weren’t the first.
There was one guy that was around before them who competed as a bodybuilder and then went on to become one of the most popular men in Hollywood and that man was the great Steve Reeves.
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
Who Was Steve Reeves?
Steve Reeves (1926-2000) had an Italian heritage but was born in Montana. After the death of his father, Reeves and his mother moved to California when he was 10 years old. His interest in training and building muscle was sparked in high school, and he started training at Yarick’s gym in Oakland.
His pursuit of bodybuilding would be interrupted by his joining of the Army and serving in the Philippines during World War 2.
He would return to the states and immediately started preparing for the 1947 AAU Mr. America competition. After winning that event, Reeves would start pursuing acting.
His pursuit was off to a great start after being selected for the lead role in “Samson and Delilah” in 1948 but would ultimately decline the role. The reason? Reeves would have to lose 15 pounds for the role and he felt that would affect his placings in bodybuilding shows.
That decision might have appeared foolish at the time but Reeves was set to win the Mr. Universe competition and would ultimately do so in 1950. Since the Olympia didn’t start until 1965, this meant that at the time, Reeves was considered the #1 bodybuilder in the world.
Reeves would go on to reach global acclaim for his work in Italian movies including 1957’s “Hercules” and 1959’s “Hercules Unchained.” His full-time acting career would continue until a shoulder injury while filming a stunt would force him to stop in the late 1960’s.
Steve Reeves’ Body of Work
One of the reasons, if not the main reason, behind Reeves’ success was his physique. As we explore how he trained and ate, keep in mind that a lot of the training and nutrition information we know now wasn’t known or easily accessible in the 1940s and 50s.
So while we may question the strategies now, Reeves was considered ahead of his time and fitness was still a subculture that wasn’t nearly as popular as it is nowadays.
Steve Reeves’ Training Principles
Reeves was never shy to share his experience and knowledge with anyone who was interested.
There were three principles that he always practiced and preached when asked about how to improve one’s body.
1. Steve Reeves’ Attention to Recovery
While training is what most athletes and trainees paid attention to, Reeves would always emphasize that the recovery, both between sets and after workouts, was what allowed you to perform at your best when you did train. His recovery times were as follows.
- 45-60 seconds rest between sets.
- 2 minutes rest between exercises within a workout.
- 1 day rest between workouts. Reeves never advocated training two days in a row.
2. Steve Reeves Worked Legs Closer to the End His Workout
As you will see in the workouts further down in this article, Reeves followed a full-body training split. He would always put leg exercises in the middle or close to end of those routines because the thighs have the largest muscles in the body – the quads, hamstrings, and glutes.
He felt training these areas first would fatigue him to the point he couldn’t maximize his upper body training. Reeves also believed that focusing on lower body work after upper body helped his stamina and conditioning. Normally his workouts would conclude with arm work.
3. Steve Reeves Set a Goal for Each Workout
Reeves believed that to achieve long-term goals, you needed smaller goals to help you improve along the way. So he would set different goals including time limits, weight used, and reps performed to help him maximize his training.
He always kept a low profile in the weight room and would seldom talk to others because he felt distractions would affect his results and training.
The Steve Reeves Inspired Workouts
The training program that follows is Reeves’ most popular and was written by him in 1951. Obviously he didn’t perform the same routine every time he trained but this was considered his favorite program to follow.
He believed that training the entire body in one workout with a day off after maximized recovery. You will also notice that the only equipment he used were barbells, dumbbells, and his body. Machines were rare in those days and very few gyms had what we would now call basic machines available. They would grow in popularity starting in the late 1960’s into 1970.
Steve Reeves’ Monday Workout
|1. Military Press||3||8-12|
|2. Bent Over Barbell Row||3||8-12|
|3. Barbell Bench Press||3||8-12|
|4. Standing Calf Raise||3||8-12|
|5. Ab Crunch||3||8-12|
|7. ATG Squat||3||8-12|
|8. Romanian Deadlift||3||8-12|
|9. Barbell Curl||3||8-12|
|10. French Press||3||8-12|
Steve Reeves’ Wednesday Workout
|2. Dumbbell Military Press||3||12|
|4. Alternate Dumbbell Curl||3||12 Each|
|5. Seated Calf Raise||3||12|
|6. Lying Tricep Extension||3||12|
|7. Pull Ups||3||12|
|8. Front Squats||3||12|
|10. Dumbbell Lunge||3||12|
|11. Hanging Leg Raise||3||12|
Steve Reeves’ Friday Workout
|2. One Arm Dumbbell Row||3||8-12|
|3. Upright Row||2||12|
|4. Incline Bench Press||3||8-12|
|5. Standing Calf Raise||3||12|
|6. Front Squat||2||12|
|7. Nordic Hamstring Curl||3||8-12|
|8. Sit Ups||3||12|
|9. Dumbbell Lunge||2||8-12|
|10. Lying Tricep Extension||2||8|
|11. Concentration Curl||3||8-12|
Steve Reeves’ Thoughts on Cardio
You might be wondering about what kind of cardiovascular or aerobic program Reeves did. He didn’t.
According to his book Building the Classic Physique – the Natural Way, he simply cut rest time between sets and trained harder when he felt the need to get leaner.
Steve Reeves’ Nutrition & Diet
Reeves knew the importance of nutrition and how it would help his performance and physique. He believed in using a 20% protein, 20% fat, 60% carbs diet because he felt that he had more energy to train with the high carbs.
Also, he would follow this plan by eating only three times a day which is quite different than many of the 5-6 meal plans we see today.
Supplements Steve Reeves Took
Remember what I said about machines for training. Well, supplements fall into this same category. There simply wasn’t that much known or available outside of the vitamin and protein powder.
Reeves relied on food and the protein powder in his shake for his performance needs. As for steroids, Reeves always spoke out against them and claimed to never use them when he was competing.
Steve Reeves’ Physique Itself
So what did all of this mean for Reeves in terms of results? How did his physique look? Reeves stood 6’1” and weighed 215 pounds.
He always wanted to make sure that his physique wasn’t just large but pleasing to the eye in terms of shape. So he felt there were specific standards of how the physique should look.
For example, Reeves felt one of your thighs should be half the size of your chest, your waist should be twice the size of your neck, and the neck, upper arm, and calf should all be equal. As it pertains to Reeves’ physique, he was very close to his standards and his waist was actually smaller than what he promotes. At his peak his measurements were as follows:
- Weight: 215 lbs
- Upper Arm, Calves, Neck – 18.5 inches each
- Thighs – 27 inches
- Chest – 54 inches
- Waist – 30 inches
While many of Reeves’ philosophies might seem archaic now, there is no doubt that his physique was well ahead of his time then and could be considered impressive even today.
Reeves’ body of work inspired many of the people who would go on to inspire us years later.
There is no doubt that he left his mark and impacted the fitness world in many ways that are still noticeable today.
I've performed Reeves' workout for over four weeks. I can confidently say, Reeves knew what he was doing. On day one, it looked as though I jumped into a pool from the enormous amount of sweat coming off my body. I consider myself a "fit" individual, but full-body routines are a different animal. Silver Era bodybuilding works, I encourage anyone serious about weight training to give it a try. Also, Bronze Era workouts pack a punch as well. Although, some of the routines may seem unorthodox, they produce results. I suppose the old saying stands true, "you can't beat a classic."
Good workout. Gives you nice gains and progress. Silver Age inspired workouts are probably one of the best options for huge natural gains. Stay natural guys, look to the Silver Age of Bodybuilding.
I think the article is not accurate regarding Reeves thoughts about cardio. I think it is quite know that he advocated power walking for cardio training.
Yes, Steve was an advocate of powerwalking but only in his latter years. He was training according to his age but during his golden years, he did not do cardio. No one did back then but it wasn't necessary.
It’s okay to follow that program without steroids?
Yes, 99% bodybuilders of the Silver Age are natural. You just have to work hard and have good genetics.
its not about genetics atall ive been training in and out of gyms over 30 yrs over.when i first started i did the movement first then just used the dumbbell bars and barbell bar on there own without any weights atall i did this for a year to get use to all exercises for every muscle group that gave me incredible flexibility then started to add light weights gradually then started to notice the immediate difference even now at 49 i go to the gym and had to train very light otherwise i put on muscle realy easy all i can say is never copy anyone elses routines always do what you think is right for you.
How do you warm-up for this program?
Just Stretch for 5 minutes, boxing, rope skip, etc. Find what helps you pump.
The measurements you quote for Steve look made up. If never seen it reported that Steve had his chest measured at 54 inches or his thighs at 27 inches.
His measurements from his win in the 1947 Mr USA contest show a
height of 6’1”
weight of 213 lbs
48 inch chest
25.3 inch thighs
17.6 inch neck
17.5 inch biceps
31 inch waist
It’s clear from the photos he doesn’t have a 54 inch chest. Also, he would weigh considerably more than 215lbs if his dimensions were that large.
Did Steve Reeves use a light-medium-heavy step in his sets, or one specific weight per exercise?
He would go immediately to his heaviest weight, then drop it after the first set by 10%.
In the programm of the 1st and 3rd day, the 8-12 reps means sets of 8-10-12 reps or as max reps as possible between 8-12?
Max reps between 8-12.
Really...11 exercises per workout? You gotta be kidding me. Full body workouts are great but not the way you implemented them. All you need is a push, pull, and legs exercise per workout plus maybe some assistance for arms and calves.
I'd have to agree with Mr. jack's comment above. Reeves was famous for the length of his workouts even among other bodybuilders of the time...usually taking between 2=2.5 hours to finish one workout. ( Of course that would include rest breaks in between sets and exercises.)
Most people will NOT see results like Reeves did however for a few simple reasons. 1. To look like Reeves...you will have to have his genetics. And this applies to any bodybuilder or just about anyone you want to look like. 2. Reeves (according to Sergio Oliva, the 2nd Mr. Olympia) used steroids. The bodybuilding community was small and closely knit back then and steroids were still legal...so everyone who was someone knew everyone else who was someone. And yes they were around even back then...back in 1937 or thereabouts.
3. People just don't have the time nowadays to spend 2-3 hours a day working out.
This routine will not give you his results. Nor will it work well for most people.
Total tripe. I’ve done this workout drug free and made gains. Where’s your proof that they were using back then? You have none. Just some rumour you read on the net. Another lazy bum.
Agreed. Its about 50 minutes to 1 hour. 6'1 215 is easily attainable. Work hard and pay attention. Get of your phones
There's no way this workout would take 2 hours... he rested less than a minute between sets and only 2 minutes between exercises (and those are only when he didn't superset, which he did on many exercises) ...And if at 6 ft 1, you can't build yourself up to 215 lbs without steroids, you aren't trying and are looking for excuses. That's not huge - - just fairly big for his day. Reeves' claim to fame was having great proportions from focussing on weak points and having good genetics.
This workout can be done under 1 hour. Lazy people are the ones who won't try a fullbody workout because they are so brainwashed by the magazines and pro's who promote splits. Joe Weider was the downfall of the fullbody because he demanded to only promote and publish spits and his magazine.
This is actually abit lighter them what Reeves used to do
Yeah, I'd say this one is the best one I've done in 3 years of training. No surprise that an "old school" routine works best.
Awesome routine and article!!
Ain’t no school like the old school