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Bill Kazmaier Training Routine. Bill Kazmaier is one of the strongest men to have ever walked the planet. He lifted in a primitive era – I say that facetiously – before triple ply this and uber ply that. Some speculate that if Kaz would have trained using modern gear, he may have hit a three lift total of 3,100+. This may or may not be true, but it sure is fun to speculate.

Now, let’s get down to the point of this article. Bill Kazmaier’s training philosophy and routine.

Powerbuilding. Bill Kazmaier may have been the first true powerbuilder. He trained heavy, working the three main lifts with all assistance work twice a week. Yes, you read that correctly. The Kaz used an animalistic high intensity, high volume workout routine. He hit the deadlift, squat and bench twice a week.

Heavy/Light. Bill Kazmaier used a heavy/light approach to training. His first bench press workout of the week was heavy, and his second was light. Bill alternated heavy/light workouts on squat and deadlift days. But the volume remained on all training days, and the workouts were always long and grueling.

Eating. To say that Bill Kazmaier ate big is an understatement. And as the years pass, I’m sure the stories of his eating will grow like tall tales. It is currently said that Bill could swig down an entire gallon of milk in one sitting, and easily destroy a buffet.

Pre-meet Training. As the Kaz approached a meet, he would cycle down on reps. First Bill would use an 8 rep scheme, then cycle down to five reps, and finally heavy triples.

Bill Kazmaier Routine.

Monday

Bench (heavy) warm up, then 4 sets x 10 reps

Wide Grip Bench 3 sets x 10 reps

Narrow Grip Bench 3 sets x 10 reps

Front Delt Raise 4 sets x 8 reps

Dumbell Seated Press 4 sets x 10 reps

Side Delt Raise 4 sets x 10 reps

Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps

Tricep Push Down 4 sets x 10 reps

Tuesday

Squat (heavy) warm up, then 4 sets x 10 reps

Deadlift (light) warm up, then 3 sets x 10 reps

Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps

Seated Hammer Curls 4 sets x 12 reps

Standing Curl 4 sets x 10 reps

Close Grip Chin Ups 3 sets x max on each set

Seated Row 4 sets x 10 reps

Leg Extensions 3 sets x 10 reps

Leg Curl 3 sets x 10 reps

Calf Raise 3 sets x 15-25 reps

Thursday

Bench (light) warm up, then 3 sets x 10 reps

Wide Grip Bench 3 sets x 10 reps

Narrow Grip Bench 3 sets x 10 reps

Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps

Front Delt Raise 4 sets x 10 reps

Tennis Backhand Cable Extensions 4 sets x 10 reps

Prone Tricep Extension 4 sets x 10 reps

Saturday

Deadlift (heavy) warm up, then 4 sets x 8 reps

Squat (light) warm up, then 4 sets x10 reps

Shrugs (heavy) 4 sets x 10-15 reps

Seated Hammer Curl 4 sets x 8 reps

Concentration Curl 4 sets x 12 reps

One Arm Row – 3 positions 3 sets x 10 reps

Wide Grip Pull (down to chest) 4 sets x 10 reps

Leg Extensions 3 sets x 10 reps

Leg Curl 3 sets x 10 reps

Calf Raise 3 sets x 15-25 reps

(Ab Work When Possible)

Bill Kazmaier 10 Week Bench Press Routine. Bill used this routine to set a world bench press record.

Week 1:

Light Day: Regular bench presses, 225/10, 315/10, 410/3/15. Narrow and wide bench presses, 350/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 300/4/15. Decline triceps presses, 335/3/15.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 435/3/15 (wow). Narrow and wide bench presses, 375/3/10. Assistance work same as my light day.

Week 2:

Light Day: Regular bench presses, 225/10, 315/10, 420/3/15. Narrow and wide bench presses, 360/3/10. Deltoid work same as week one. Modified triceps presses, 310/4/15. Decline triceps presses, 345/3/15.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 455/3/10. Narrow and wide bench presses, 385/3/10. Assistance work same as my light day.

Week 3:

Light Day: Regular bench presses, 225/10, 315/10, 430/3/12. Narrow and wide bench presses, 400/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 320/4/15. Decline presses, 355/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide bench presses, 400/3/10. Assistance work same as my light day.

Week 4:

Light Day: Regular bench presses, 225/10, 315/10, 440/3/12. Narrow and wide bench presses, 380/3/10. Dumbbell presses, Front and Lateral raises, same as week 3. Modified triceps presses, 330/4/15. Decline triceps presses, 365/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/8. Narrow and wide bench presses, 410/3/10. Assistance work same as my light day.

Week 5:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 450/3/10. Narrow and wide bench presses, 390/3/10. Dumbbell presses, 110/3/10. Front and Lateral raises, 85/3/10. Modified triceps presses, 340/3/15. Decline triceps presses, 375/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/10, 525/5/5. Narrow and wide bench presses, 420/3/10. Assistance work same as my light day.

Week 6:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 460/3/10. Narrow and wide bench presses, 400/3/10. Dumbbell presses, Front and Lateral raises, same as week 5. Modified triceps presses, 350/4/15, Decline triceps presses, 350/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 545/4/5. Narrow and wide bench presses, 430/3/10. Assistance work same as my light day.

Week 7:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 470/3/8. Narrow and wide bench presses, 410/3/10. Dumbbell presses, 120/3/10. Front & Lateral Raises, 85/3/10. Modified triceps presses, 370/5/10. Decline triceps presses, 395/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 540/5, 570/3/5. Narrow and wide bench presses, 440/3/10. Assistance work same as my light day.

Week 8:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide bench presses, 420/3/10. Dumbbell presses, Front and Lateral raises, same as week 7. Modified triceps presses, 380/5/10. Decline triceps presses, 405/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 590/3/3. Narrow and wide bench presses, 450/3/10. Assistance work same as my light day.

Week 9:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 490/3/6. Narrow and wide bench presses, 430/3/8. Dumbbell presses, 130/3/10, Front and Lateral raises, 95/3/10. Modified triceps presses, 390/5/10, Decline triceps presses, 415/4/8.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 610/2/3. Narrow and wide bench presses, 465/3/10. Assistance work same as my light day.

Week 10:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/6. Narrow and wide bench presses, 440/3/8. Dumbbell presses, Front and Lateral Raises, same as week 9. Modified triceps presses, 400/5/10. Decline triceps presses, 425/4/8.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 550/5, 590/5, 635/3. Narrow and wide bench presses, 475/3/10. Assistance work same as my light day.