Training for a Winning Physique

With Jeremy Buendia

Three-time Men’s Physique Mr. Olympia winner Jeremy Buendia trains hard, as should be obvious with one look at him, but he doesn’t worry about training super heavy as he once did. “Now it’s much more about using perfect form, really engaging the target muscle and getting the absolute best mind-muscle connection I can,” he explains. “The goal any time I train is to get the best pump possible in that muscle group, and you’re never going to do that just slinging heavy weights around.”

He also keeps his rest periods between sets fairly short, and is a big fan of supersets and “quad sets,” doing four sets back to back. Jeremy also employs “sevens,” a technique in which seven sets of an exercise are done in rapid succession, resting just 30 seconds between. “The pump is critical to muscle growth, even more so than simply lifting heavy resistance.”

Training for a Winning Physique With Jeremy Buendia

Training Split

Day 1:  Chest and abs
Day 2:  Back, rear delts and abs
Day 3:  Legs
Day 4:  Shoulders
Day 5:  Arms
Day 6:  Rest, repeat

Back Workout

Wide Reverse-grip Lat Pulldowns 4 x 8-15
Seated Cable Row, underhand grip 4 x 8-15
Dumbbell Bent Row 4 x 15*

Superset with
Dumbbell Deadlifts 4 x 15
Close Reverse-grip Lat Pulldowns 4 x 8-15
Straight-arm Pullovers With Rope 7 x 15**
Hyperextensions  4 x 25

*Jeremy does not go heavy on these two movements, using no more than a pair of 40- or 50-pound dumbbells. Instead, he performs the reps slowly and with control, focusing on contracting his lower lats and spinal erectors.

**These seven sets are done in Hany Rambod’s FST-7 style, with only 30 seconds rest between. The aim is to finish off the target muscle with an extreme pump.

Training for a Winning Physique With Jeremy Buendia

Chest Workout

Incline Dumbbell Press

Warm up: 2 x 12-15
Sets: 4 x 8-15

Cable Chest Press 4 x 8-15
Quad set:* (done three times)
Standing Cable Press 1 x 10
Cable Crossovers 1 x 10
Standing Cable Press 1 x 10
Cable Crossovers 1 x 10
Incline Dumbbell Flyes 3 x 12

Superset with
Incline Dumbbell Close Press** 3 x 12
Smith Machine Incline Press 7 x 10-12
(FST-7 style)

*Jeremy alternates cable presses with cable crossovers/flyes twice for 10 reps, meaning he does 40 reps total. This “quad set” is repeated three times.

**On this variation of incline dumbbell presses, Jeremy keeps the dumbbells together throughout the entire movement to focus on his upper, inner pecs.

Visit Jeremy Buendia on Facebook, Instagram, Twitter and at jeremybuendiafitness

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