Bruno Sammartino Training Routine For Power

Here’s Power Training advice from the World’s Heavyweight Wrestling Champion and one of the most powerful men of all time!

He has got a routine of 3 basic exercises, Bench Press, Curls and Standing Laterals. He used Bench Press as the cornerstone of his training, did 10-12 sets. He started around 300lb, and worked up doing sets of 3-5 reps, then a single with maximum poundag (565lb).


Bench Press

Bruno Sammartino Bench Press

10 sets worked up in 2-rep jumps to his maximum. Then he will do the endurance set for pump.

Floor Press

Bruno Sammartino floor press

This is a Bench Press done off boxes, while he is lying on the floor. Because of the limited motion he handles more weigt, usually about 550lb, for 5-7 sets of 3 reps.

– he did not believe in arching. He used to bounce the bar off his chest, but does not recommend this to others.

Incline Dumbbell Presses

Bruno Sammartino Incline Presses

– 5 sets of 5 reps with heavy dumbbells. At this time he was training with amazing Karl Norberg. He used 150lb dumbbell

Incline Laterals

Bruno Sammartino incline laterals

– 5×5 with 125lb dumbbells
– great movement to pump the pecs, even when done with heavy weights

Up-right Rows

Bruno Sammartino Upright Rows

-cheating style
-6 sets of 6-7 reps with 205lb dumbbell

High Pulls (for back and shoulder)

Bruno Sammartino High Pulls

400-425lb 6 sets of 3-4 reps


Bruno Sammartino Squats

-8 sets, usually 3-5 reps
-worked up to his maximum of 650lb every workout
-His best in competition: 685lb


Bruno Sammartino biceps curl

– 10 sets of 10 reps with 135lb to 175lb
– He also did cheating curls with 225lb

The above routine used Bruno before he started competing in Wrestling. Since he wrestled he stopped squatting. He used to bodyweight squat to warm up before matches.

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