Train Like Lou Ferrigno: The Classic Mass-Building Routine of The Incredible Hulk

Lou Ferrigno’s Full Workout Plan from His Mr. Olympia Prime

Lou Ferrigno is more than just a bodybuilding icon, he’s a symbol of raw power and perseverance. Towering at 6’5” and weighing over 280 lbs during his prime, Ferrigno became one of the few men to rival Arnold Schwarzenegger during the Golden Era of bodybuilding. His towering presence earned him the role of The Incredible Hulk, but his muscle mass and symmetry were earned through one thing: brutal, old-school training discipline.

This article breaks down Lou Ferrigno’s verified 6-day training routine from his Mr. Olympia competition years in the 1970s and 1990s, revealing how he built his legendary size and shape using simple, effective, high-volume methods.

The Foundation of Lou Ferrigno’s Training: Heavy Volume, Classic Movements

Ferrigno trained in the vein of Golden Era greats, focusing on compound lifts, split routines and massive volume to stimulate size. He trained each body part once per week, often using 5–6 exercises per session, typically in the 10–15 rep range.

Core principles of Lou’s training:

• Split training across 6 days to isolate major muscle groups

• 4–6 exercises per muscle group, hitting all angles

• Strict form and slow tempo to ensure time under tension

• Minimal machines, mostly barbells and dumbbells

• Occasional double sessions when prepping for shows

Ferrigno’s goal wasn’t just aesthetics, it was dominating the stage with unmatched size and presence.

Lou Ferrigno’s Exact Weekly Workout Routine (Prime Olympia Era)

Monday – Chest & Back

• Bench Press: 5 sets x 10–12 reps

• Incline Barbell Press: 4 sets x 10 reps

• Dumbbell Flyes: 4 sets x 12 reps

• Wide-Grip Pull-Ups: 4 sets to failure

• T-Bar Rows: 4 sets x 10 reps

• Seated Cable Rows: 4 sets x 12 reps

Ferrigno often trained chest and back superset-style for maximum pump.

Tuesday – Shoulders & Arms

• Standing Military Press: 5 sets x 10 reps

• Dumbbell Lateral Raises: 4 sets x 12 reps

• Rear Delt Dumbbell Flyes: 4 sets x 12 reps

• Barbell Curls: 4 sets x 10–12 reps

• Incline Dumbbell Curls: 3 sets x 12 reps

• Skull Crushers: 4 sets x 10–12 reps

• Tricep Dips: 3 sets to failure

Wednesday – Legs

• Barbell Squats: 5 sets x 10–12 reps

• Leg Press: 4 sets x 12 reps

• Hack Squats: 4 sets x 10 reps

• Lying Leg Curls: 4 sets x 12 reps

• Standing Calf Raises: 5 sets x 15–20 reps

• Seated Calf Raises: 5 sets x 20 reps

Thursday – Chest & Back (Variation)

• Incline Dumbbell Press: 4 sets x 10 reps

• Cable Crossovers: 4 sets x 15 reps

• Pullovers (Dumbbell or Machine): 3 sets x 15 reps

• Barbell Rows: 4 sets x 10 reps

• Lat Pulldowns (Wide-Grip): 4 sets x 12 reps

• One-Arm Dumbbell Rows: 3 sets x 12 reps

Friday – Shoulders & Arms (Variation)

• Seated Dumbbell Press: 4 sets x 10 reps

• Upright Rows: 4 sets x 12 reps

• Cable Lateral Raises: 4 sets x 15 reps

• EZ Bar Curls: 4 sets x 12 reps

• Hammer Curls: 3 sets x 12 reps

• Overhead Dumbbell Extensions: 4 sets x 10–12 reps

• Close-Grip Bench Press: 4 sets x 10 reps

Saturday – Legs & Calves

• Front Squats: 4 sets x 10 reps

• Walking Lunges: 3 sets x 20 steps

• Leg Extensions: 4 sets x 15 reps

• Romanian Deadlifts: 4 sets x 12 reps

• Donkey Calf Raises: 5 sets x 20 reps

• Tibialis Raises (Optional): 3 sets x 20 reps

Sunday – Rest

Lou used Sunday for complete recovery or light posing practice during prep.

How to Adapt Lou Ferrigno’s Routine for Today

This is a classic high-volume split best suited for intermediate to advanced lifters. Beginners can adapt it by training 4 days per week and cutting each workout down to 4 exercises. Focus on compound lifts, proper form and gradual weight progression. Lou’s method thrives on consistency, so results come when you're eating, sleeping and recovering with discipline.

If you don’t have time for long workouts, split this into AM/PM sessions or use push-pull-legs across 3–4 days with rotating emphasis. Ferrigno built his mass without fancy equipment, just old-school training and relentless effort.

Why Lou Ferrigno’s Workout Works

Lou’s training plan is simple in structure but extreme in volume and intent. It works because it targets every muscle group with multiple angles, promotes hypertrophy through consistent overload and uses compound basics to drive real strength and size. There are no shortcuts here, just time under tension, hard sets and iron discipline. That’s what made him The Hulk.