Johnny Fuller Bodybuilding Workout

Johnny never stopped an exercise until he had done at least 10 sets, and he never concluded a set until he had reached his magical of 32!

That’s right. Ten sets per exercise done for 32 reps each set! Considering the fact that Johnny may use anywhere up to seven exercises per bodypart, this system is even more amazing when you compare it to the more conventional methods being used today.

Having tried just about every training method in the book, from ‘Heavy Duty’ downwards, depending on which way you look at it, Johnny says he is aiming the best gains of his life, using this system, and from the way he has improved during the years, who can argue with him.

Mr. Fuller did not favor using heavy weights.
He said: “I don’t feel as though I can get anything out of those systems. When I use a lot of poundage on the bar, I find myself concentrating more on the weight itself and not on the actual muscle. When you use heavy weights, you are constantly thinking about it all the time, and this takes away much of the effect. After I’ve trained a bodypart, I want to feel it so much that it actually hurts when I just so much as move the muscle. For me ten sets each exercise is just about right, and unless I do at least 32 reps each set I don’t feel a thing!”

This system of training sounds very much like the ‘Serge Nubret method’ because Serge liked to do a of of sets each exercise but he would not go to 32 reps. Although Johnny Fuller will do 70 sets of 32 reps for his chest, he only works it once a week! Yes, Johnny has found by much trial and error.

Johnny looked up to Bill Pearl for much of his admiration, respect and helpful guidance during the years.

Bill Pearl told, “There are no rules to bodybuilding!” Johnny Fuller is certainly proving that statement correct!

The following training schedule is enough to kill a gorilla!

Monday – Chest Sets Reps
1) Bench Press 10 32
2) Dumbbell Bench Press 10 32
3) Incline Bench Press 10 32
4) Incline Dumbbell Bench Press 10 32
5) Flat-Bench Dumbbell Flyes 10 32
Incline Dumbbell Flyes 10 32

The above workout takes a full two hours of nonstop pumping for the chest muscles.

Tuesday Sets Reps
T-bar Rowing 10 32
High angle cable Pull ins 10 32
Low angle Cable Pull ins 10 32
One-arm Rowing With Dumbbell 10 32
Bent-over Rowing 10 32
Chins 10 32
Wednesday – Shoulders Sets Reps
1) Press Behind Neck 10 32
2) Dumbbell Press 10 32
3) Upright Rowing 10 32
4) Floor Cable Laterals 10 32 reps each arm
Thursday – Thighs – Triceps Sets Reps
1) Leg Presses 10 32
2) Leg Extension 10 32
3) Leg Curl 10 32
4) Squats 10 32
5) Hack Squats 10 32
1) Pressdowns 10 32
2) Lying Barbell Extensions 10 32
3) Lying Dumbbell Extensions 10 32
Friday – Biceps Sets Reps
1) Barbell Curls 10 32
2) Scott Curls 10 32
3) Incline Curls 10 32
4) Concentration Curls 10 32

Saturday: Runs Three Miles, Plus Calf Work
Sunday: Runs Three Miles
Monday: Starts Cycle Over Again With Chest Work


Monday: Rises at 7 a.m. and consumes half a box of milk powder mixed with water. He takes the following supplements also: B-Complex, B15, ginseng, and potassium.

He then goes back to sleep and has the other half a box of milk powder mixed with water when he wakes up again at 11 a.m.

Lunch consists of another half a box of milk powder mixed with water, plus the same supplements he had at 7 a.m.

At night Johnny says he swallows a dozen soya-based protein tablets with water!

It is really quite amazing that Johnny stays on this feeding regimen for a full three days.

“These three days are my high protein days, and I take in nothing but protein!” he says

On Thursdays, Fridays and Saturdays, Johnny eats the following:

One pound of liver. Six poached eggs. He then goes back to sleep for another two or three hours.

20 oz. of mixed vegetables including carrots, cabbage, turnips, peas, beans, etc.

Evening Meal
One whole chicken plus vegetables, or two and a half pounds of steak, plus vegetables.

On Sundays, Johnny has no food whatsover, allowing his system to totally rest after all the heavy food it has digested throughout the week.

“You know, it took me a hell of a long time to find this training and eating system. I wish I had discovered this twenty-five years ago when I first started bodybuilding.”

2 thoughts on “Johnny Fuller Bodybuilding Workout”

    • I knew Johnny Fuller, I lived with him for 3 years in Tucson, Az the early 1980s. He & Albert Beckles took me under their wings. Johnny taught me everything I needed to be successful in the game. And btw, he did train me that way. Miss you Johnny.


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