Franco Columbu was born in Ollolai, Sardinia (Italy) on August 7, 1941 and although he trained as a boxer when he was still in school he soon started Olympic weight-lifting for which he managed to set a number of records. Standing at only 5'5" tall he could bench-press with 525lbs, squat with 655lbs and deadlift with 750lbs.

Franco competed in a number of strongman competitions but never won as he did when competing as a bodybuilder. Competing as a bodybuilder he won his division in the Mr. Olympia four times and overall he won twice plus Mr. Universe six times, Mr. Europe twice and Mr. World.

Franco qualified as a chiropractor as well as getting his Phd in nutrition. When preparing to compete in a bodybuilding competition he would train twice a day which is a habit that he picked up when he was Arnolds training partner. They shared an apartment and would train together every day when he first arrived at Venice Beach California.

Franco Columbu Workout Routine


Franco said that the only way to get results is to train the same body-part twice a week. No more and no less than that will ensure that whatever strength gains got will be maintained so he that he would continue to grow. The following training routine is not separated into days but rather workouts that one can use to fit into any training schedule.

Franco's Chest Workout:
Bench press 3 X 15, 10 and 4 reps superset with cable crossovers 3 X 20 reps
D/B flyes 3 X 20, 15 and 6 reps superset with cable crossovers 3 X 20 reps
Incline bench-press 3 X 15 reps
Barbell pull-overs 3 X 25 reps
Dips 3 X reps to failure
Cable crossovers 3 X 25 reps

Franco's Shoulder Workout:
Lateral raises 4 X 10 reps
Bent-over reverse laterals 6 X 10 reps
BTN press 4 X 10 reps
Alternating D/B front raises 3 X 8 reps
Cable lateral raises 3 X 10 reps

Franco's Back Workout:
Wide grip pull-ups 6 X 10-15 reps
T-bar rowing 4 X 10 reps
Seated cable rows 4 X 10 reps
One arm dumbbell rows 3 X 10 reps superset with a hammer grip pull-up 3 X 10 reps

Franco's Arm Workout:
Triceps pushdowns 4 X 8 reps superset with standing D/B curls 4 X 8 reps
Barbell skull-crushers 4 X 8 reps superset with preacher curls 4 X 8 reps
Seated French press 4 X 8 reps superset with seated incline D/B curl 4 X 8 reps

Franco's Leg Workout:
Squats 7 X 20, 15, 10, 8, 6, 4, 2 reps
Leg press 4 X 50, 25, 15, 8 reps
Leg extensions 6-7 X 20 reps
Barbell lunges 2-3 X 12-15 reps
Deadlifts 6 X 5, 5, 5, 3, 1, 1 reps

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