Lou Ferrigno Workout Routine - Iron and Grit Fitness

Subj: Train like the Incredible Hulk with Lou Ferrigno’s workout

Lou Ferrigno was the up-and-comer taking on Arnold Schwarzenegger in ‘Pumping Iron’. Lou shook up the bodybuilding world with his massive physique.

Ferrigno stood a towering 6’5” tall, and had a full frame packed to the gills with muscle.

No one saw a guy Lou’s size before. He had a natural advantage in this regard. That’s not to say his life was a cakewalk. Lou Ferrigno had his share of challenges, as we all do.

Ferrigno lost most of his hearing after a bad ear infection as a baby. He developed a speech impediment as a result and became the target of bullies as a kid because he talked different.

Lou worked hard to overcome his speech impediment and learned to read lips. Lou also started training with weights at a young age because it made him feel strong and powerful.

“I was just obsessed with power. The feeling of being powerful.” – Lou Ferrigno

I can attest to this. Training makes you feel powerful. Especially if you get picked on. After training a while won’t get picked on anymore. Like Charlie Atlas said “Nobody messes with a strong man.” and he’s right.

Bad people prey on weaklings. Take responsibility for your safety and wellbeing, and get a strong as you can. Hit the weights, learn how to fight, take karate or jujitsu, stay healthy, supple and spry.

I’m an optimist and have a general love for people, but don’t be naive. Some people are wacko and will steal your lunch and eat it right in front of you while laughing the whole time.

Anyway, back to Loiue – He built his body to gain confidence, get attention and leveraged that to make life better for him and his family in the processes. Now he’s etched in history forever. A testament to his dedication, work ethic and insatiable appetite for success.

And, even though he trained like an absolute savage, he is a very pleasant guy. He’s so passionate that you can help but like him.

When it came to training he was all business.

Lou Ferrigno’s Workout Routine

His workout routine evolved overtime. As he got older he training using more machine for the stability it provides.

This was his Golden Era Workout. Which is something he would do in preparation for competition.

In the 1970’s Lou Ferrigno had a more natural look, before juicing up in the 80’s and 90’s (as was tradition).

Lou’s Workout split was 6 days a week. Monday and Thursday were Chest and Back, Tuesday and Friday were Shoulders and Arms, and Wednesday and Saturday Legs.

You’ll notice the usual suspects as far as exercises are concerned. And there’s a reason for that – they work! You’ll see the overlap in exercise selection compared to Franco Columbu and Frank Zane. However Lou’s approach was more straight forward.

Lot’s of volume, heavy weights, and perfect form. Control, control, control the weight throughout the entire range of motion.

Try to get stronger in the rep range described. Rest as much as you need to get psyched for the next set. But do your best to train with urgency.

Chest and Back Workout

5 sets of each exercise for 6-12 reps.

Flat Barbell Bench Press
Incline Bench Press
Dumbbell Pullovers
Chest Flyes
T-Bar Rows
Dips (Weighted dips)
Deadlifts
Bent Over Barbell Rows
Chin ups (for massive biceps)
Pull ups

Shoulders and Arms Workout

5 sets of 8-12 reps

Military Press
Dumbbell Overhead Press
Bench Press
Behind the Neck Press
Front Dumbbell Raises
Side Dumbbell Raises
Barbell Curls
Scott Press
Dumbbell Curls
Concentration Curls
Cable Pull Downs
Incline Dumbbell Curls
Standing French Press
Skull Crusher

Leg Workout

5 sets of 10-20 reps.

Leg Curls
Leg Extensions
Leg Press
Squats
Hack Squats

Lou Ferrigno Diet

Obviously bodybuilder diet changes based on their goal at the time. This diet is what Lou Ferrigno would have eaten while preparing for competition. He counted calories and made sure he got all the protein he needed to feed his massive muscles.

Meal 1 : 6 whole eggs, 4 pieces of toast and fruit
Meal 2 : 8 ounces of steak and a salad
Meal 3 : 1 can tuna, 1 cup oatmeal and unsweetened apple sauce
Meal 4 : 8 ounces grilled chicken and 1 baked potato or sweet potato
Meal 5 : 1 can tuna, 1 cup organic oatmeal and fresh fruit, apple, berries or banana
Meal 6 : 8 ounces ground beef and 1 baked potato
Meal 7 : 6 whole eggs and 2 cups cottahe cheese