Franco Columbu's FULL BODY ROUTINE

[@johnpaullu4844]

I did this routine for a month when I got the book, minimum 2hrs and if you're not working out in an empty gym 2.5hrs. Felt great in the initial workouts but the amount of reps gets to you as you progress, the issue is increasing the weight by even a small amount is compounded by the amount of reps. By the third set of dips I always felt like I needed a bucket nearby. I would say that time compression of rests without increasing weight too frequently is the key to progression in this routine, definitely a tough one. Also, if you have ever seen a video of Franco doing reps, he gets through his sets lightning fast, that's his version of Time Under Tension. Agree with Dan, do incline bench dumbbell or barbell.

[@DanielFigueroa]

yeah this was a tough one to finish to be honest

[@comanchedase]

I think he did flash reps to burn fat as well, but I don't dig that.

[@nrxmonk]

how much weights were you doing on squats, bench, rows, curls etc.?

[@Old.Man.Of.The.Mountain]

Franco also recommended eating a half a pound of fruit before workouts in one of his books. The other thing he talks about is going outside the gym half way through the workout for a brief break before continuing.

[@c.johnson1691]

I had the pleasure of working with Franco on this book, WINNING BODYBUILDING, published by Contemporary Books in Chicago in the late 1970s. I like your plan to demonstrate the exercises you talk about. A great idea!

[@anamerican481]

I'm glad I have all my old library of books these guys wrote back in the day 🏋️

[@warrenhoffman653]

Franco said the reason for the high reps was to condition you as well as build size and strength

[@jamjar342]

I’m thinking of switching to full body from now many people recommend it for groth

[@deaconturk7752]

Do it brother, no harm in trying, its benefitted me and many others. Hope you enjoy it bro👍🏼

[@4um360]

I would watch an entire video of someone attempting this routine to see if it’s possible to perform it in under ninety minutes.

[@DanielFigueroa]

thats it?

[@TheSpritz0]

@@DanielFigueroa It would be interesting though!!

[@datjessersify]

Franco said to do it with little rest as possible

[@philipfraietta3422]

The program calls for 68 total sets at approx. 20 reps per set. Doing the math it will take approx. 68 minutes to execute just the lifting (3 seconds per rep)...add in rest in between the 67 successive sets will require 20 seconds of rest between sets to complete this workout this workout in 90 minutes....resting 45 seconds as the video suggests will extend this workout to about 2 hours.....Way too many sets for any beginner or any natural lifter at all levels

[@QueensNativeNYC]

Agreed.. This is way too much volume and will lead to exhaustion and burn out.. Old school bodybuilders Jack Delinger and Harold Poole had some great full body routines that were only a fraction of the volume as Franco's advised full body routine.. I always liked Franco as a bodybuilder but sometimes his training advice was just not practical..

[@danielkornstadt1335]

i never seen this routine from franco, i love the looks of this routine and i am gonna try it starting today....thanks

[@bullymaguire9318]

How was it?

[@danielkornstadt1335]

@@bullymaguire9318 too much volume

[@חנןכוכוהןנןנןהןהו]

Since you compare ideas with those of Vince Gironda. We would all like to see a video on Gironda Abs.

[@lycagos1278]

i like the way you make the videos, talking about details of the silver era keep them but also show by exposing your body where these advises are headed to

[@DanielFigueroa]

thanks! yes yes ,i try to be a en example of what i preach!

[@kevint9394]

All these keyboard Olympias are giving advice. LMAO

[@thebrownbaldy]

You took the words right outta my text lol

[@DopeBoysofatlanta]

Why you being a dick. He didn't even have to put this out here. And he's not charging for this info. If he's giving advice be must be in the gym working as well, so he knows his stuff. You on here watching the video so you obviously interested in free information. So STFU and just listen!

[@jaystephensen2797]

Awesome presentation Dan.

[@DanielFigueroa]

thank you !

[@anonymousanonymous5327]

Does he have recommendations for how much gear to take to complete this in under 90mins?

[@robinyourhood189]

The whole cupboard god dammit

[@rp80102]

What is the reasoning behind "legs will put inches on other body parts"? How does it work?

[@DanielFigueroa]

increased testosterone

[@alphafitchannel5849]

I Love to watch you dan, I know you give the right information!

[@DanielFigueroa]

thanks man! i try my best !

[@tylermillaractor]

Great video, love me some Franco! Thanks Daniel 😀

[@nrxmonk]

Ooohhh... when you said the only thing I'd change is... I was like '"this guy.."' but then you cited Steve Reeves and I was like "Ah, yes you right.." Franco's physique is amazing.

[@raviolibandit8396]

I am 5'6 and have great genetics. I know everyone says this but it's true. I come from a family who are actually taller and bigger not just fat but muscle. I feel like I have great potential and Ive barely worked out in days but for not working out much I am stronger than all my friends. Only armrestling though ;) some other physical feats I can keep up with but man I want to grow. Of course this isn't achievable without a little saucy sauce.

[@simlinestudios7062]

Those shoes Franco’s got at the end are dope. 👟👟

[@differentvoices6241]

Can a natty do this routine?

[@charlesacaranci9039]

Very strong man

[@goul82]

Franco was on the juice with Arny and his job was working out. No way a normal person with regular job cas handle that kind of volume

[@spodergibbs5088]

Exactly. 1 to 2 warm up sets and 1 working set might be more practical.

[@mattm1192]

if you eat a lot of protein, and nutritious foods, do desk work, and sleep 9hrs a night. you could do the routine 1 day on...2 or 3 days off. For like a month, MAYBE.

[@johnwilson7444]

All that volume mite as well do bro split smh really a be out working your diet especially if mass is the goal

[@michaellevita7156]

You can they did over 3 hours just have to lowere time in gym

[@noteimporta2880]

That's not high volume, its easy high reps workout

[@jverasteguijr]

What if instead of 1 day resting in between, you do 6 days a week with 1 rest day, hitting each muscle group twice a week. Pros and cons please. Thank you.

[@FrankieBlueEyes]

That's 45 sets of leg work, an insane and un-necessary amount of volume to be doing for 1 week. A person would be better off doing the leg work on Tu-Th and making it an Upper/Lower split. I know Franco is a legend, but it's always difficult to look at the routine of a guy who was on steroids and try to copy it exactly.

[@FrankieBlueEyes]

mad1966dog I was trying to be nice because it was Franco but yeah, pretty much.

[@DanielFigueroa]

how old are you? Lol

[@DanielFigueroa]

how old are you too? just curious

[@FrankieBlueEyes]

Daniel Figueroa how old are us TWO? LOL, I am in my mid 40's and have been working out for 25 yrs. This program may give you gains initially because it would be a shock to the system, but a lot of programs do that, especially if its way different than what you were doing previously. However, the volume in this, especially the leg work is off the charts and the rep ranges are way high for someone not on juice. I know you know that Franco and Arnold were legendary for the amount of volume they did. Most people can't realistically train like them for a sustained amount of time without wearing themselves down. If you do this program I would be interested to see your results and how long your able to sustain it. I think there are just better options out there.

[@FrankieBlueEyes]

Daniel Figueroa I did want to add that I like your channel and that you are keeping a lot of the old school bodybuilding methods alive. When it comes to old school methods, I don't think you can go wrong with Vince Gioranda's stuff. I Just finished doing a modified 4 weeks of his 10-8-6-15 program.

[@naturallyfueledfitness2126]

This actually seems like a reasonable routine for natties

[@חנןכוכוהןנןנןהןהו]

What are natties ?

[@geetikadas8012]

@@חנןכוכוהןנןנןהןהו natural lifters

[@חנןכוכוהןנןנןהןהו]

@@geetikadas8012 still I do not understand what you mean ?

[@geetikadas8012]

@@חנןכוכוהןנןנןהןהו people who are into bodybuilding without the usage of steroids

[@sunnysideup5826]

New subscriber here. Your content is lit. Your channel should blow up!

[@josephperkins4080]

Dude this looks like the Intermediate routine because Franco's beginning routine used the Military press for the delts and had you starting off with one set of 15 repz on your exercises and you work up to 4 sets of 15 reps

[@DushyantkU]

Can you upload the picture of beginner schedule

[@larrynolletti4594]

This kind of method is not stale at all.....the information with great inspiring shots of these classic era bodybuilders doing them....there are only a couple or so guys doing this method....there are about several billion guys demonstrating in modern gyms ..leave it the way it is....also......can we please stop saying "change this because Vince Gironda says".....no.1..Side bends didnt affect Franco.....he probably had the absolute best V taper....no. 2......everyone....and I mean everyone....did situps....from Arnold to Steeve Reeves to Frank Zane....they all spent an eternity doing roman chair situps....Gironda is probably the only one who never did situps....and I dont care what anyone says....leaning forward or not.....dips will absolutely destroy your triceps... ...

[@jaystephensen2797]

Let me also make something clear. I never judge or have anything negative to say about ANYONE who uses steroids,HGH,etc. If I mention that a person may be juicing, I am simply making an observation. People who use work very hard towards their goals and are usually full of good advice and knowledge.

[@Mandy-Lane]

he was big back then

[@DanielFigueroa]

he was lol. him and arnold were like unbeatable

[@curtismason4733]

@@DanielFigueroa him.and Arnold were on roids

[@jeffreybabino8161]

Hi Dan I have this book intermiade workout

[@Ray-cf5ft]

Waait.. This is all 1 workout? Like full body workout, but 3x a week? And what about Arnolds bro splits?

[@sullimanisa8573]

Bro you should honestly do more videos on nutrition from the old school days

[@DanielFigueroa]

for sure man! ill work on incorporating more of that !

[@חנןכוכוהןנןנןהןהו]

It seem to be irrelevant As Arnold is 90% vegan today after few open heart surgeries And Indian and African bodybuilders shaw amazing results WITHOUT all those steak and eggs diets.

[@nickmartin3064]

Loves the gironda

[@jeraisnaturalfitness9313]

10:13 is that Franco doing Front Lever? Damn that guy is strong all around

[@DanielFigueroa]

hell yeah he was

[@tomscerbo1588]

Franco was strong at any muscle movement in the gym!😗💪☝️🇮🇹🇮🇹

[@mattshepherd1736]

When do I get to throw a medicine ball at the ground??

[@DanielFigueroa]

do it at the beginning

[@mattshepherd1736]

Daniel Figueroa then I won’t be able to do deficit deadlifts standing on a zoomba ball while I neck curl a kettlebell

[@DanielFigueroa]

remember man there always has to be a logic to your training like steve reeves says

[@onetobum]

Hey Daniel, thanks for the great content man. Can you make a video on different body types & recommended diets for them.

[@DanielFigueroa]

i alreadyy have a video for that you can watch it here kzbin.info/www/bejne/i2TSiaOqh7qHrtE

[@rajveersinghnegi1018]

Is this workout good for building mass?

[@ayanhabib2955]

Legs bicep workout video

[@DanielFigueroa]

legs and biceps? ill add it to the list

[@michaeljovan3836]

In 90min Hmm? I'd have to split this up in two days like Mon/Tue and Thurs/Fri and with high reps like that would have to be super lightweight? And dips/Chin-ups 3x20/3x10? Most can't belt out 10 without assisted so? I guess do what you can? but all this in 90 mins? Not sure about this? But possible if split up. Besides I'm not shooting for pro or Olympia so?

[@abdush-shakurjones805]

Is this workout done 3 days a week?

[@DanielFigueroa]

yes!

[@jaystephensen2797]

And Dan,Franco was juicing,as you probably know,but, I still think he is full of valuable information and even if his program could not be followed,it is cool to learn about what a successful man has done!

[@DanielFigueroa]

i agree!

[@frapp31]

Some I agree on and some I don't. How many calories should we be consuming for this workout? Also are we talking about low carb hi fats or what? The diet is going to be more important to know...

[@DanielFigueroa]

i honestly don't know and couldn't tell you. you have to figure that out, it all depends on your height, weight, age, goals etc.. i don't know what you need man, or how your body works at all! so i can't answer your question, sorry!

[@frapp31]

Daniel Figueroa your absolutely right. Everybody is different. Atm I'm on high protein med fats & low carbs. U have 2 experiment.

[@DanielFigueroa]

yeah! definitely !

[@dleonardo3238]

It's funny how much my upper chest have grown by increasing my volume in dips. EMG studies might not be accurate at all

[@radvlad1431]

when did Franko Columbo become Franco Columbu?

[@DanielFigueroa]

I dont know lol

[@tomscerbo1588]

It was always Colombu!💪😗🤨🇮🇹🇮🇹

[@radvlad1431]

@@tomscerbo1588 nope. ask your mother or father which one it was... guarantee you 100% they will say Colombo

[@tomscerbo1588]

Your might be right rad viad! But the way I always saw at was Franco Columbu!💪👍🇮🇹🇺🇲

[@radvlad1431]

@@tomscerbo1588 I believe you. it falls under the category of a mental effect. a large group of people remember something being one way but another group of people remember it being another way. you can research Mandela effect

[@bzd1983]

no way anyone is finishing this work out in under 3 hours

[@Lastsamurai96]

I did it in 2 hours

[@Regularguy1798]

Franco Columbu Not Frank Zane on Triceps, they hated each other.

[@algrundau9441]

68 sets in 90 minutes for a beginner?.......or even an intermediate? I love Franco and all the legend that goes with him but seriously? ......204 sets per week? In 3 DAYS!!!!

[@samuelcallender7828]

I done this all in one day 😩 oops

[@scire79]

💯

[@cottonlung]

rip Franco

[@DanielFigueroa]

rip

[@Barbarianbrotha]

Way too much volume for a natural lifter. A natural will get much better results using Mentzers HIT training with a little more volume. Unless your're doing forced reps, and negatives. Although, if you're jacked this workout may work well for you. I still think even then it's too much unless you're cutting.

[@yaf3e1]

Interesting!!

[@Ragnar6000]

that is way to much for a full body!....and doing it 3 x per week crazy!

[@Samuel-dc2mq]

agreed after three months youre fried.....

[@DopeBoysofatlanta]

Please.. This is nothing. ✋ chill

[@jg-yy5lr]

i have started doing this workout...will see what happens in 3 months...i dont believe some of the comments..6 sets per bodypart seems right for a workout.

[@danielhernandez8228]

@@jg-yy5lr how did it go?

[@tonyvee5799]

I know this is 4 years ago i do every 3rd day or 4th depends how i feel. I feel good doing fullbody because i dont leave nothing on the table dont have to worry about legs a day or 2 later.

[@russellsykes8689]

Don.t forget the same amount of steroids

[@Kevroid_themighty]

🤓

[@DopeBoysofatlanta]

Reg park wasn’t the best bodybuilder of all besides Arnold. So fuk what he talking bout. So I’ll stick to dips like he said

[@michaelreed9557]

Holy hell

[@DanielFigueroa]

I know right

[@samuelcallender7828]

90 minutes ahhahahaa are u superman

[@justinbalint5314]

This workout routine is definitely not for a beginner that many sets for legs and all the exercises included way too much. You can’t even work out past an hour because then catabolism starts on muscle mass. You burn your carbohydrates within an hour of working out so then you have nothing but protein is fuel, remember these guys are on steroids therefore they can get away with longer workouts and more taxing. I’m going to type up a true beginner workout for guys. Who do wanna do some basic movements while keeping it simple and still building muscle mass here’s a work out you can do either three times a week or every other day. Full body Bent over rows 3x12 Incline barbell press 3x12 Chin ups 20 reps aka 4 sets of 5 reps Chest dips with Tricep and lower chest focus 20 aka 4 sets of 5 reps Hyper extensions 4 sets of 12 Side lateral raises 3-4x12 Hip thrusts 4x12 Barbell lunges 3x12 Standing calve raises 4 sets of 15 This is plenty when first staring out Your muscles are weak and can’t handle alot of exercises per muscle group so it’s better to use a few basic exercises to condition your self and build up some basic muscle then move on to more exercises to develop the muscle further . Hip thrusts and hyper extensions should be plenty for the hamstrings and lower back you can add hamstring curls in much later or instead of hyper extension you could do deadlifts. When doing dips if done correctly you can most certainly hit lower chest and triceps and front delts in one movement . Rows and side lateral raises will hit traps so you don’t need to focus on shrugs yet Chin ups hit biceps and lats so no need to do curls yet you will gain good side arms from dips and chins give it 2 months you will see if four sets are too much then drop it to 3 on the exercises listed then do this routine every other day if 4 sets on the listed exercises is fine then keep it to 3 times a week with a day of rest in between .

[@nawalboutaina9578]

Franco hhhhh75

[@cp_pdn]

Too much volume .... !!!

[@Mr1sammyd21]

I never would follow a workout by a steroid user. Will not work for natty.

[@sinisaass1993]

high repetition and easy weight... steroid training :)

[@UnderCoverStrongGirl]

Rip

[@DanielFigueroa]

rip