Franco Columbu was an Italian-American bodybuilder, actor, and author. He is best known for his bodybuilding career and for being a close friend and training partner of Arnold Schwarzenegger.
In this article we will discuss exactly how much dedication it takes to become one of the greatest bodybuilders of all time. It will include Franco Columbu’s workout routine, his diet plan and what supplementation he used to take him to the top of the sport.
Before I dive into training programs and diet plans I am going to tell you some background information about the man himself.
Introduction to Franco Columbu: The Sardinian Strongman
Franco Columbu was born on August 7, 1941, in Sardinia, Italy, and sadly passed away on August 30, 2019. He won several prestigious bodybuilding titles during his career, including the Mr. Olympia title in 1976 and 1981.
In addition to his bodybuilding achievements, Franco also had a career in acting, appearing in films such as “Pumping Iron” alongside Schwarzenegger and “The Terminator.” He was known for his strength and athleticism, which contributed to his success in both bodybuilding and acting.
Franco was a well-respected figure in the bodybuilding industry and made huge contributions to the sport. His legacy continues to influence bodybuilders and fitness enthusiasts to this day.
So, what does it take to become one of the most successful professional bodybuilders of all time? Let’s take a look at Franco Columbu’s workout routine and find out.
Breaking Down Franco Columbu’s Workout Routine
Franco is arguably the strongest pound for pound professional bodybuilder of all time. Weighing less than 200lbs, he deadlifted 750lbs, squatted 665lbs, and bench-pressed 525lbs.
His chest is possibly the best the sport has ever seen, which he says is largely down using free weights and mainly compound chest exercises, especially the barbell bench press.
Franco split his workout routine into a 14-day cycle, having a rest day every 7th day which was essential for allowing his muscles to rest and recover.
Franco’s Columbo’s workout routine would look like this:
- Day 1 – Chest and shoulders in the AM, arms in the PM
- Day 2 – Back in the AM, legs in the PM
- Day 3 – Chest and shoulders
- Day 4 – Arms
- Day 5 – Legs in the AM, back in the PM
- Day 6 – Chest and shoulders
- Day 7 – REST
- Day 8 – Arms in the AM, legs in the PM
- Day 9 – Back
- Day 10 – Chest and shoulders in the AM, arms in the PM
- Day 11 – Back in the AM, legs in the PM
- Day 12 – Chest and shoulders
- Day 13 – Arms
- Day 14 – Rest
Here is what Franco Columbu’s Workout Routine would look like for each muscle group:
Chest
| Superset | Exercise | Sets | Reps |
|---|---|---|---|
| Superset 1: | Barbell Bench Press | 3 | 15, 10, 4 |
| Cable Crossovers | 3 | 20 reps (after each set) | |
| Superset 2: | Dumbbell Flyes | 3 | 20, 15, 6 |
| Cable Crossovers | 3 | 20 reps (after each set) | |
| Superset 3: | Incline Bench Press | 3 | 15 |
| Barbell Pullovers | 3 | 25 | |
| Dips (to failure) | 3 | To Failure | |
| Cable Crossovers | 3 | 25 reps (after dips) |
During superset 3, complete all the exercises back-to-back and then return to the top of the set.
Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Standing Dumbbell Lateral Raise | 4 | 10 |
| Bent Lateral Raise | 6 | 10 |
| Behind-the-Neck Presses | 4 | 10 |
| Alternating Dumbbell Front Raises | 3 | 8 |
| Cable Lateral Raise | 3 | 10 |
Arms
| Superset | Exercise | Sets | Reps |
|---|---|---|---|
| Superset 1: | Cable Pushdowns | 4 | 8 |
| Standing Dumbbell Curls | 4 | 8 | |
| Superset 2: | Lying Barbell Triceps Extension | 4 | 8 |
| Barbell Preacher Curl | 4 | 8 | |
| Superset 3: | Seated Barbell Extension | 4 | 8 |
| Dumbbell Incline Curl | 4 | 8 |
Back
| Exercise | Sets | Reps |
|---|---|---|
| Pull-ups (Wide Grip) | 6 | 10-15 |
| T-Bar Row | 4 | 10 |
| Seated Cable Row | 4 | 10 |
| Superset: | ||
| One-arm Dumbbell Rows | 3 | 10 |
| Hammer Grip Pull-ups (Columbu) | 3 | 10 |
Legs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 7 | 20, 15, 10, 8, 6, 4, 2 |
| Leg Press | 4 | 50, 25, 15, 8 |
| Leg Extensions | 6-7 | 20 |
| Barbell Lunges | 2-3 | 12-15 |
| Deadlifts | 6 | 5, 5, 5, 3, 1, 1 |
So, how is it possible to fuel such an intense workout schedule? Let’s have a look into Franco Columbu’s diet and find out.
Franco Columbu’s Diet: Fueling the Beast
To build his elite-level physique, Franco never relied on following fad diets and just stuck with always having healthy and nutritious meals. Franco Columbu’s diet consisted of a large amount of fat, adequate protein, low carbs.
His favourite source of protein was eggs. He consumed a large amount of whole eggs and claimed that the fats that are found in egg yolks neutralizes the cholesterol that comes from other food items.
Here are some of the most common food items Franco Columbu’s used to eat:
- Whole eggs
- Egg whites
- Steak
- Cottage cheese
- Bacon
- Toast
- Cheese
- Vegetables
This is what Franco Columbu’s diet would look like:
| Meal | Food Items |
|---|---|
| Breakfast | Mineral water with a vitamin and mineral supplement |
| 4 eggs | |
| 1 piece of fruit | |
| Large glass of orange juice | |
| Yogurt with milk and granola cereal | |
| Lunch | Cooked vegetables |
| Fresh vegetables with oil and vinegar dressing | |
| Protein (fish, chicken, lamb, or liver) | |
| Wine or mineral water | |
| Afternoon | Cheese |
| Fresh fruit | |
| Dinner | Same as Lunch |
| Evening | Yogurt |
Franco Columbu used a lot of intensity in his workout routines. He always made sure to keep his body well hydrated throughout his day and during his workouts.
Franco Columbu’s Supplements
The use of supplements was not as popular during Franco’s competitive years in the 1970s. However, he did incorporate some basic supplements into his routines.
Here are some of the supplements that Franco used:
Whey Protein: All professional body builders use whey protein in their bodybuilding regimen. Franco usually had a protein shake post-workout to give his muscles an instant supply of essential amino acids and aid muscle recovery.
Amino Acids: Our body can produce 10 out of the 20 amino acids required to build muscle. We can get the remaining 10 amino acids from supplements.
Multivitamins: Franco used Multivitamin supplements that contained a combination of various vitamins and minerals to provide his body with essential nutrients that may be lacking in his diet.
Omega 3 Fats: He used fish oil supplements that contained omega 3 fatty acids. Omega 3 fats are essential fats that have important benefits for your health, including heart, brain, bone and joint health.
I don’t know the exact brand of the supplements that Franco used but I have some recommendations for you. I have done a lot of research and testing on some of the supplements that Franco used and written a review on the best product for each supplement.
Here are the best products based on my studies:
Best Whey Protein: Optimum Nutrition Gold Standard Pre Workout Powder
Best Amino Acids: Bulk Pure L-Glutamine Powder
Best Multivitamins: Centrum Advance 50+ Multivitamin & Mineral Tablets
Best Omega 3 Fats: Nutravita Omega 3 2000mg Capsules
Conclusion: Franco’s Impact on Bodybuilding
Franco Columbu is arguably the strongest pound for pound professional bodybuilder of all time. He split his workout routine into a 14-day cycle, resting every 7th day which was essential for allowing his muscles to rest and recover.
Instead of using fad diets Franco just stuck with having healthy and nutritious meals which consisted of a large amount of fat, adequate protein and low carbs.
If you feel like you have hit a plateau in your training, you now have all the tools you need to take your training and physique to the next level, provided to you by one of the greatest bodybuilders of all time, Franco Columbu.
If you have any question, leave a comment in the comments section below and I will reply as soon as possible.