Danny Padilla is known as the “Giant Killer”. He stand 5′ 2″ tall and absolutely crushed the competition, including larger men who towered over him.
Padilla’s physique was extremely well balanced and defined. His aesthetic physique gave him the edge over his competition.
Danny Padilla proves that the total LOOK matters more than sheer size. Bodybuilding, after all, is about creating an illusion. Don’t get me wrong, the muscles are there – but it’s the shape and proportion of the athletes musculature that matters most.
This article covers Danny Padilla’s rise on the bodybuilding scene, his accomplishments and his workout routine and diet.
Danny Padilla’s Early Years
Young Danny was bitten by the bodybuilding bug when he saw a muscle magazine with Larry Scott on the cover. He decided right then and there he would become Mr. Universe.
Danny Padilla began training with an old York barbell weight set at the age of seven years old. He was hooked immediately and began training 7 days a week.
Fast forward a decade into the future and Padilla won Mr. Rochester at age 18. It was his first bodybuilding competition. He then went on to dominate local bodybuilding shows and built a solid reputation as an up-and-comer.
Danny Padilla’s Bodybuilding Career
Danny Padilla was the new kid on the block with a chip on his shoulder.
As he competed in larger shows he was shafted by the judges. Often times they would not place him due to his size. One judge even told he was too short to complete in the Mr. America.
Padilla didn’t let it phase him. He joined the IFBB and began training harder than ever. He won a bunch of titles at the highest levels and was eventually offered an opportunity to compete at the Mr. Universe in South Africa to represent the United States.
The 1975 Mr. Universe Scandal
Upon arriving in South Africa he had the rug pulled from under him. As he was boarding the bus to the bodybuilding show he was informed that another bodybuilder, Mike Katz, was given Danny’s position.
The reason being was that America wanted to be represented by two heavyweights (Mike Katz being one, and Ken Wallerthe other).
Even after winning IFBB Mr America contests and Mr USA titles and proving himself in the bodybuilding arena, Padilla got the shaft.
By the time Danny Padilla arrived in South Africa he had already trained his ass off for months preparing for this competition and traveled half way around the world to compete.
In typical Padilla fashion he rolled with the punches and talked his way into representing Portugal. Padilla competed under their flag. He was “kicking ass” through the round and made it to the final stage before being disqualified.
They cut Padilla out of Pumping Iron due to the embarrassment the sport of bodybuilding might take if word got out about the scandal.
Hilarious, and well played Danny boy.
Danny Padilla bounced back and went on to strike fear in competitors for the next couple decades. Getting better and better performing at the highest levels taking on some of the greatest bodybuilders of the Golden Era. Arnold Schwarzenegger, Ken Waller, Frank Zane, Robby Robinson, Tom Platz, and Lou Ferrigno to name a few.
Danny Padilla’s Workout Routine
This is the routine Padilla used to prepare for his Mr. Olympia competition. He called it the old school dinosaur training regiment.
It’s the workout routine that all the Golden Era bodybuilders did in the 70’s.
The Danny Padilla Workout
Padilla trained 6 days a week and hit each muscle twice per week. This is a golden age style training system to build a complete physique. It helped him build one of the most balanced physiques the world had ever seen.
Workout 1 is Chest and Back, workout 2 is Arms and Shoulder and Workout 3 is Legs. Rinse and repeat.
Monday & Thursday: Chest/Back Workout
Chest and Back Exercises Sets Reps
- Incline Bench Press 5 sets x 12 reps
- Chest Flys 5 sets x 12 reps
- Dumbbell Pullovers 5 sets x 12 reps
- Chin Ups 50 rep
- Bent Barbell Rows 5 sets x 12 reps
- Cable Pull-Down 5 sets x 12 reps
- Deadlift (once a week) 5 sets x 12 reps
Tuesday & Friday: Arms and Shoulders Workout
Shoulders and Arms ExercisesSetsReps
- Shoulder Press – 5 sets x 8 reps
- Cable laterals – 5 sets x 8 reps
- Dumbbell Rear Delt Raise – 5 sets x 8 reps
- Front Raises or Upright Rows – 5 sets x 8 reps
- Dumbbell Curls – 5 sets x 8 reps
- Barbell Curls – 5 sets x 8 reps
- Concentration Curls or Preacher Curls – 5 sets x 8 reps
- Lying Triceps Extensions – 5 sets x 12 reps
- French Press – 5 sets x 12 reps
- Pushdowns or Single Arm Dumbbell Overhead Extensions – 5 sets x 12 reps
Wednesday & Friday: Legs and Abs Workout
Legs and Abs ExercisesSetsReps
- Leg Extensions – 5 sets x 12 reps
- Squats – 5 sets x 12 reps
- Leg Presses – 5 sets x 12 reps
- Lying Leg Curls – 5 sets x 12 reps
- Standing Leg Curls – 5 sets x 12 reps
- Standing Calf Raises – 5 sets x 20+ reps
- Donkey Calf Raises – 5 sets x 25+ reps
- Seated Calf Raises – 5 sets x 25+ reps
- Crunches or Leg Raises – 5 sets x 25+ reps
Sometimes, Padilla’s workout was altered to be a double split workout, where he trained twice a day. In this case, each muscle was trained a minimum of three times per week during a double split routine.
Double split routines were done in the final weeks leading up to a show to get a crisp physique.
“I would train chest and back in the morning, legs at night. Then I would train shoulders and arms the next morning plus calves and abs then next night. I would start the routine all over again Wednesday. And I grew on it.” – Danny Padilla about the double split routine.
Push pull system which was popular during the golden age of bodybuilding.
Cardio
Danny Padilla was a fan of aerobics. He’d jog 5 miles three times a week if he felt compelled to do so. He would ride bikes for hours at a time. Not necessarily as part of his training routine, but the point being don’t shy away from cardio if you think it will eat your muscles, it won’t. Just eat more to cancel the muscle loss effect.
Nutrition
Padilla ate a lot of eggs and oatmeal. It’s been a staple of his diet since he was young. Chicken, tuna fish and the occasional stake were also on the menu. He kept his carbs relatively low all year. Probably hovering somewhere around 150-300 carbs a day on average, but hey who’s counting? Not Danny.
The old school guys trained instinctually. They were a close knit group and shared knowledge. They also had to use their brain to THINK about what to do and how to do it based on practical experience. This is why many of the Golden Era bodybuilders had unique physiques. Today, everybody does the same thing, and they all look the same. But back then everyone had their own special look as a result of individualize training using their own wisdom. Each bodybuilder had a signature silhouette and you could tell who they were just by seeing their outline. That is not the case today.
The only time he counted calories was the final two weeks leading up to a show.
He’d cut calories to 2,000 two weeks out. Then he’d cut down to 1000 calories for the final week before a show. Then re-add calories to pump back up prior to competition.
Danny Padilla’s story is a great example of perseverance and grit. He got constantly knocked around but always came back swinging. He refused to lose! He’s still training to this day.
To Jordan. I am 72 now and in good shape. I’ve trained since 1978 and the spark is still there. I’ve been lucky that I had not had any training injuries except in 1983 when I pressed overhead 135 lbs. I should have warmed up first. It got me a hernia. I train old school, in that I train at home. I have no machines, so I train with dumbbells and barbell, easy curl bar and two rubber tube cables. I improvise a bit, and learned what works for me. My only problem now is when I train my calves, i can feel the bones under my feet aching after, not much, but maybe because of age and the years of going up and down training calves. But, the love of training is always there. Bruce