{"id":20060,"date":"2023-10-25T16:23:04","date_gmt":"2023-10-25T20:23:04","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=20060"},"modified":"2023-10-25T16:23:11","modified_gmt":"2023-10-25T20:23:11","slug":"12-week-lou-ferrigno-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-lou-ferrigno-workout-routine-with-pdf","title":{"rendered":"12 Week Lou Ferrigno Workout Routine with PDF"},"content":{"rendered":"\n<p>If you&#8217;re inspired by Lou Ferrigno&#8217;s physique and want to follow his training program, then you&#8217;ve come to the right place. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.instagram.com\/theofficiallouferrigno\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/theofficiallouferrigno\/\" rel=\"noreferrer noopener\"><strong>Lou Ferrigno<\/strong><\/a> is known for his impressive physique and dedication to bodybuilding. He won several titles, including two IFBB Mr. Universe.<\/p>\n\n\n\n<p>Besides his bodybuilding, He is also recognized for his portrayal of the Hulk in the 1970s TV series &#8220;The Incredible Hulk.<\/p>\n\n\n\n<p>I am not going to write his biography here because plenty of information is already available on the web.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share an ultimate 12-week Lou Ferrigno workout routine that can help build a massive, defined, and aesthetic physique.<\/p>\n\n\n\n<p>He used to follow a high-volume training program, which involved performing various sets and reps.<\/p>\n\n\n\n<p>I will not recommend his workout program to beginners, but if you have been working out for a while and want to try a challenging schedule, you can follow the ultimate Lou Ferrigno workout split.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lou Ferrigno Training Program Overview<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Summary<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Suggested Program Duration:&nbsp;<\/strong>12 Weeks<\/li>\n\n\n\n<li><strong>Routine Type:<\/strong>&nbsp;Upper\/Lower and Muscle Group<\/li>\n\n\n\n<li><strong>Sessions\/week:<\/strong>&nbsp;6 days a week<\/li>\n\n\n\n<li><strong>Duration\/session:<\/strong>&nbsp;60-90 minutes<\/li>\n\n\n\n<li><strong>Program Goal<\/strong>: Build Maximum Strength and Mass<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong>&nbsp;Primarily for Men<\/li>\n\n\n\n<li><strong>Workout Difficulty:<\/strong>&nbsp;Intermediate to Advanced<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Schedule<\/strong><\/h4>\n\n\n\n<p>I&#8217;ve handed out two workout routines of Lou Ferrigno in this article. One is a simple split that involves performing one muscle group each day and the other includes training the upper body four times and the lower body twice a week.<\/p>\n\n\n\n<p>You can follow one of them for twelve months or divide them into two parts, six weeks each.<\/p>\n\n\n\n<p>Here&#8217;s how Lou Ferrigno&#8217;s weekly routines look:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Day<\/th><th>Split A<\/th><th>Split B<\/th><\/tr><\/thead><tbody><tr><td>Monday<\/td><td>Chest<\/td><td>Chest and Back<\/td><\/tr><tr><td>Tuesday<\/td><td>Back<\/td><td>Delts, Triceps, and Biceps<\/td><\/tr><tr><td>Wednesday<\/td><td>Legs<\/td><td>Quads and Hamstrings<\/td><\/tr><tr><td>Thursday<\/td><td>Shoulder<\/td><td>Chest and Back<\/td><\/tr><tr><td>Friday<\/td><td>Arms<\/td><td>Delts, Triceps, and Biceps<\/td><\/tr><tr><td>Saturday<\/td><td>Abs<\/td><td>Quads and Hamstrings<\/td><\/tr><tr><td>Sunday<\/td><td>OFF<\/td><td>OFF<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Instructions<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up before lifting:<\/strong> It is always best to start your workout with 10-15 minutes of warm-up. You can jog on the treadmill, do some dynamic cardio, and perform light sets before going heavy. Warm-up helps increase body temperature and oxygen flow and prepare your muscles for intense training.<\/li>\n\n\n\n<li><strong>Rest time between sets:<\/strong> You can keep the rest time around 1 to 3 minutes between sets, depending on the type of exercise and your fitness level. For example, take 1-2 minutes of break between <a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" data-type=\"post\" data-id=\"7767\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>isolation exercises<\/strong><\/a> and 2-3 minutes of break between <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" data-type=\"post\" data-id=\"4243\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>compound lifts<\/strong><\/a>.<\/li>\n\n\n\n<li><strong>How heavy should you lift?<\/strong> You can lift as heavy as you like as long as you perform each rep without compromising the form.<\/li>\n<\/ul>\n\n\n\n<p><strong>Note: <\/strong>This routine can vary from the ones Lou Ferrigno used to follow.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12-Week Lou Ferrigno Workout Plan for Ultimate Growth<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Lou Ferrigno Training - World Bodybuilder Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/rQpuH3Y3Gu0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Week 1 to 6: <\/strong>One Muscle Group Per Day<\/li>\n\n\n\n<li><strong>Week 7 to 12:<\/strong> Two Upper and One Lower Day x 2<\/li>\n<\/ul>\n\n\n\n<p>From week one to six, you&#8217;ll train one muscle group per day. It will build your foundation for the next phase, which involves training <a href=\"https:\/\/thefitnessphantom.com\/6-day-gym-workout-schedule-and-pdf\" data-type=\"post\" data-id=\"4425\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>every muscle twice a week<\/strong><\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 1 to 6 &#8211; One Muscle Group Per Day<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Chest<\/li>\n\n\n\n<li>Tuesday &#8211; Back<\/li>\n\n\n\n<li>Wednesday &#8211; Legs<\/li>\n\n\n\n<li>Thursday &#8211; Shoulder<\/li>\n\n\n\n<li>Friday &#8211; Arms<\/li>\n\n\n\n<li>Saturday &#8211; Abs<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>5<\/td><td>8-12<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>5<\/td><td>8-12<\/td><\/tr><tr><td>Decline Bench Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Flat or Incline Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" data-type=\"post\" data-id=\"3489\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/strong><\/td><td>3<\/td><td>15<\/td><\/tr><tr><td>Cable Crossover<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chin-Up\/Pull-up<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>T-Bar Rows<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Deadlift<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-lats\" target=\"_blank\" data-type=\"post\" data-id=\"8750\" rel=\"noreferrer noopener\">Bent-Over Barbell Row<\/a><\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>5<\/td><td>6-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong> <strong>&#8211; Legs<\/strong><\/h4>\n\n\n<div class=\"gb-container gb-container-65b3340f\">\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Curl<\/td><td>5<\/td><td>10-15<\/td><\/tr><tr><td>Leg Extension<\/td><td>5<\/td><td>10-15<\/td><\/tr><tr><td>Leg Press<\/td><td>5<\/td><td>10-15<\/td><\/tr><tr><td>Back Squat<\/td><td>5<\/td><td>10-15<\/td><\/tr><tr><td>Hack Squat<\/td><td>5<\/td><td>10-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits\" target=\"_blank\" data-type=\"post\" data-id=\"1367\" rel=\"noreferrer noopener\"><strong>Calf Raises<\/strong><\/a><\/td><td>10<\/td><td>6-10<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Lou Ferrigno training routine<br><\/figcaption><\/figure>\n\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Behind The Neck Press<\/td><td>5<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" data-type=\"post\" data-id=\"2142\" rel=\"noreferrer noopener\"><strong>Front Overhead Press<\/strong><\/a><\/td><td>5<\/td><td>10-12<\/td><\/tr><tr><td>DB Lateral Raise<\/td><td>5<\/td><td>10-12<\/td><\/tr><tr><td>DB Front Raise<\/td><td>5<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises\" data-type=\"post\" data-id=\"3708\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bent-Over Rear Delt Fly<\/strong><\/a><\/td><td>5<\/td><td>10-12<\/td><\/tr><tr><td>Cable Upright Row<\/td><td>5<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Biceps Curl<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Preacher Curl<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Cable Triceps Pushdown<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>EZ Bar Skull Crusher<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Standing French Press<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/forearm-barbell-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"11680\" rel=\"noreferrer noopener\"><strong>Barbell Wrist Curl<\/strong><\/a><\/td><td>4<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Hanging Leg Raise<\/td><td>3-4<\/td><td>15-20<\/td><\/tr><tr><td>Roman Chair Situp<\/td><td>3-4<\/td><td>50<\/td><\/tr><tr><td>Bench Leg Raise<\/td><td>3-4<\/td><td>30-40<\/td><\/tr><tr><td>Side Bend Crunches<\/td><td>3-4<\/td><td>30-40<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Lou Ferrigno workout schedule<br><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 7 to 12 &#8211; Upper Lower Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 \u2013 Chest and Back<\/li>\n\n\n\n<li>Day 2 \u2013 Delts, Triceps, and Biceps<\/li>\n\n\n\n<li>Day 3 \u2013 Quads and Hamstrings<\/li>\n\n\n\n<li>Day 4 \u2013 Chest and Back<\/li>\n\n\n\n<li>Day 5 \u2013 Delts, Triceps, and Biceps<\/li>\n\n\n\n<li>Day 6 \u2013 Quads and Hamstrings<\/li>\n\n\n\n<li>Day 7 \u2013 OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 \u2013 Chest and Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Dumbbell Bench Press<\/td><td>Chest<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Incline Barbell Bench Press<\/td><td>Chest<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>Chest, Lats<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Cable Chest Flyes<\/td><td>Chest<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>T-Bar Row<\/td><td>Back<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>Chest, Triceps<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Conventional Deadlift<\/td><td>Back and Legs<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Bent Over Barbell Row<\/td><td>Back<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Chin-ups<\/td><td>Biceps and Back<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Pull-ups<\/td><td>Back and Biceps<\/td><td>5<\/td><td>6-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 \u2013 Delts, Triceps, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Overhead Press<\/td><td>Shoulder<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Dumbbell Overhead Press<\/td><td>Shoulder<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Front Dumbbell Raises<\/td><td>Shoulder<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Lateral Dumbbell Raises<\/td><td>Shoulder<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Barbell Biceps Curls<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/0KjlTz6MbKQ\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/0KjlTz6MbKQ\" rel=\"noreferrer noopener\"><strong>Scott Press<\/strong><\/a><\/td><td>Shoulder<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Alternating Dumbbell Curl<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Concentration Curl<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Cable Pushdowns<\/td><td>Triceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Incline Dumbbell Curls<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#3_Standing_Overhead_Triceps_Extension\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#3_Standing_Overhead_Triceps_Extension\"><strong>Standing French Press<\/strong><\/a><\/td><td>Triceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Lying French Press<\/td><td>Triceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Barbell Wrist Curls<\/td><td>Forearms<\/td><td>5<\/td><td>15-25<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Lou Ferrigno workout plan<br><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 \u2013 Quads and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quadriceps<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Leg Press<\/td><td>Quadriceps<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Back Squat<\/td><td>Quadriceps<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Hack Squat<\/td><td>Ham &amp; Quad<\/td><td>5<\/td><td>10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 \u2013 Chest and Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Cable Chest Fly<\/td><td>Chest<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>T-Bar Row<\/td><td>Chest<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Parallel Bar Dip<\/td><td>Chest, Lats<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Conventional Deadlift<\/td><td>Back and Legs<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Chin-ups<\/td><td>Biceps and Back<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Pull-ups<\/td><td>Back and Biceps<\/td><td>5<\/td><td>6-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 \u2013 Delts, Triceps, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Biceps Curl<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Scott Press<\/td><td>Shoulder<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Alternating DB Curl<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Cable Pressdown<\/td><td>Triceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Standing French Press<\/td><td>Triceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Concentration Curl<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Barbell Wrist Extension<\/td><td>Forearms<\/td><td>5<\/td><td>15-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 \u2013 Quads and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Back Squat<\/td><td>Quadriceps<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quadriceps<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Hack Squat<\/td><td>Quad &amp; Ham<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Leg Press<\/td><td>Quadriceps<\/td><td>5<\/td><td>10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow Lou Ferrigno Workout Split?<\/strong><\/h2>\n\n\n\n<p>Lou Ferrigno used to follow a high-volume training program during his competitive days. His training involves performing plenty of sets and reps that take more than an hour to complete.<\/p>\n\n\n\n<p>Lou&#8217;s workout routine is suitable for those who have been working out for a while, have knowledge about exercise and nutrition, and want to beef up strength and size.<\/p>\n\n\n\n<p>However, it is best to avoid this routine if you are new to lifting, not familiar with the technicality of the exercises mentioned in this program, want to lose fat, or have any health issues.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lou Ferrigno Workout Tips for Achieving Optimal Results<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Constant Changes:<\/strong> Lou Ferrigno used to frequently change his exercises, their order, weight, intensity, and the number of reps and sets to add variety to his workouts.<\/li>\n\n\n\n<li><strong>Forced Reps:<\/strong> Ferrigno often uses <a href=\"https:\/\/www.youtube.com\/watch?v=1gpIUexKgNE\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=1gpIUexKgNE\" target=\"_blank\" rel=\"noopener\"><strong>forced reps<\/strong><\/a> at the end of each exercise to achieve optimal muscle fiber recruitment.<\/li>\n\n\n\n<li><strong>Avoid failure sets at the start:<\/strong> You may have heard that doing sets till failure can promote muscle growth. It may be true, but Lou suggests that you shouldn&#8217;t follow this technique during the first few sets of each exercise.<\/li>\n\n\n\n<li><strong>Muscle Recovery: <\/strong>Lou Ferrigno encourage you to get at least eight hours of quality sleep each night and try to find ways to relax both your body and your mind outside of the gym.<\/li>\n\n\n\n<li><strong>Fuel your workout with a clean diet:<\/strong> Muscles grow when you feed them the required nutrients. You can work out as hard as you can but if you don&#8217;t consume an ample about of protein and other nutrients, you won&#8217;t see progress in the long run.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Recommended Macros for Muscle Gaining<\/strong><\/h2>\n\n\n\n<p>Besides workouts, Lou Ferrigno fueled his body with a clean and strict diet. Consuming a high protein, clean diet helps recover muscle damage and <a href=\"https:\/\/thefitnessphantom.com\/6-week-hypertrophy-program-with-pdf\" data-type=\"post\" data-id=\"13869\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>promote muscular hypertrophy<\/strong><\/a>.<\/p>\n\n\n\n<p>Sir Lou Ferrigno used to follow different diet programs depending on his goal. So, instead of exactly following his program, you should create a personalized diet regime for yourself based on your budget and fitness goal.<\/p>\n\n\n\n<p><strong>Here&#8217;s a brief information about recommended macros that can help you design your meal plan:<\/strong><\/p>\n\n\n\n<p>Make sure your diet has a significant amount of lean protein followed by carbs, fats, and fiber.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein<\/strong>\u00a0\u2013 Consume sufficient protein 1.6\u20132.2 g\/kg\/day with optimal amounts of 0.40\u20130.55 g\/kg per meal and distributed evenly throughout the meals, including pre- and post-training.<\/li>\n\n\n\n<li><strong>Fats<\/strong>&nbsp;\u2013 You can take fats in moderate amounts, like 0.5\u20131.5 g\/kg\/day.<\/li>\n\n\n\n<li><strong>Carbohydrates:\u00a0<\/strong>\u00a0Eat moderate carbs, such as 3\u20135 g\/kg\/day, to support energy demands from resistance exercise.<\/li>\n\n\n\n<li><strong>Micronutrients: <\/strong>Include some colorful fruits and veggies in your meals to fulfill your vitamins and other micronutrient needs.<\/li>\n<\/ul>\n\n\n\n<p>Other than the above nutrients, Creatine monohydrate (3\u20135 g\/day), caffeine (5\u20136 mg\/kg), beta-alanine (3\u20135 g\/day), and citrulline malate (8 g\/day) might yield ergogenic effects that can be beneficial for bodybuilders.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Lou Ferrigno Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-5148ecca-5f0d-492f-9a88-037b63dd165f\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Lou-Ferrigno-Workout-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Lou-Ferrigno-Workout-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Lou-Ferrigno-Workout-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-5148ecca-5f0d-492f-9a88-037b63dd165f\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Related Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg\" alt=\"Dorian Yates Workout Routine\" title=\"Dorian Yates Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg 1500w, 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routine\" title=\"Arnold Schwarzenegger workout routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/arnold-schwarzenegger-workout-routine-with-pdf\" data-type=\"post\" data-id=\"19438\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Arnold Schwarzenegger Workout Program <\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img decoding=\"async\" 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data-type=\"post\" data-id=\"19376\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Phil Heath Training Program<\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-df807506\"><div class=\"gb-container gb-container-df807506\">\n\n<figure class=\"gb-block-image gb-block-image-10cccd3a\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-10cccd3a\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/John-Meadows-200-rep-Workout.jpg\" alt=\"The John Meadows' 200 rep workout\" title=\"John Meadows 200 rep Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/John-Meadows-200-rep-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/John-Meadows-200-rep-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/John-Meadows-200-rep-Workout-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-cbd1046f gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/200-rep-workout-with-pdf-by-john-meadows\" data-type=\"post\" data-id=\"15633\" target=\"_blank\" rel=\"noreferrer noopener\">The Ultimate 200 Rep Workout (Ft. John Meadows)<\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re inspired by Lou Ferrigno&#8217;s physique and want to follow his training program, then you&#8217;ve come to the right place. Lou Ferrigno is known for his impressive physique and dedication to bodybuilding. He won several titles, including two IFBB Mr. Universe. Besides his bodybuilding, He is also recognized for his portrayal of the Hulk &#8230; <a title=\"12 Week Lou Ferrigno Workout Routine with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-lou-ferrigno-workout-routine-with-pdf\" aria-label=\"Read more about 12 Week Lou Ferrigno Workout Routine with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":20146,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[488,256],"tags":[374,381],"class_list":["post-20060","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilders-routine","category-free-workout-plans","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20060","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=20060"}],"version-history":[{"count":66,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20060\/revisions"}],"predecessor-version":[{"id":20162,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20060\/revisions\/20162"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/20146"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=20060"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=20060"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=20060"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}