Lee Labrada Fitness 360: Bodybuilding's Perfect Man - Training

Lee Labrada is one of bodybuilding’s iconoclasts. He may be retired, but his training regimen works as hard as ever. Follow this plan and become stronger than you’ve ever been.

Lee Labrada's professional body dominated an era in bodybuilding before giants ruled the stage. He won contests through definition and balance rather than mind-blowing mass. At 5-foot-6, maybe 185 pounds, Lee's body had to approach toned perfection to compete with larger men.

His trick? Old-fashioned hard work. He trains hard whenever he's in the gym. There's no jovial exchanges, no lollygagging and very little rest. He lifts heavy weights with rapid movements. Rest is allowed only until the body stabilizes itself and your heart stops pounding on the inside of your ribs. Then, you go again, again and again.

Lee Labrada Fitness 360
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He asks that you listen to your body, take rest when you need it, especially of you are new to weightlifting. There is no rush to go from flab to flex. Go at your own pace and eventually you will get stronger and be able to work faster, more intensely.

Engage in active rest, blast through rigorous cardio routines on your days off. But, get plenty of sleep and recover properly before you go back into the gym.

Your body will adapt to whatever you do, so keep changing your plans, adapt to your adaptations. Different stressors kickstart gains.

Lee Labrada's Training Regime

3 days on/1 day off/2 days on/1 day off
Rotate Workouts 1, 2, 3.

For example:

  • Monday - Workout ONE: Chest/Shoulders/Triceps
  • Tuesday - Workout TWO: Back/Biceps
  • Wednesday - Workout THREE: Legs/Abs
  • Thursday - Rest
  • Friday - Workout ONE: Chest/Shoulders/Triceps
  • Saturday - Workout TWO: Back/Biceps
  • Sunday - Rest

For back and legs (large body parts) I choose 4 exercises and do 3-to-4 sets, 8-to-12 reps of each - total of 12-16 sets.

For chest and shoulders (medium body parts) I choose 3 exercises and do 3-to-4 sets, 8-to-12 reps of each - total of 9-12 sets.

For biceps, triceps and calves, I do a total of 6-to-9 sets, 8-to-12 reps each.

Workout 1: Chest/Shoulders/Triceps
1

Barbell Bench Press - Medium Grip

3-4 sets of 8-12 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Dumbbell Flyes

3-4 sets of 8-12 reps
Dumbbell Flyes Dumbbell Flyes

3

Incline Dumbbell Flyes

3-4 sets of 8-12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

4

Incline Dumbbell Press

3-4 sets of 8-12 reps
Incline Dumbbell Press Incline Dumbbell Press

5

Straight-Arm Dumbbell Pullover

3-4 sets of 8-12 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

6

Flat Bench Cable Flyes

3-4 sets of 8-12 reps
Flat Bench Cable Flyes Flat Bench Cable Flyes

7

Side Lateral Raise

3-4 sets of 8-12 reps
Side Lateral Raise Side Lateral Raise

8

Dumbbell Shoulder Press

3-4 sets of 8-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

9
Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck

10

Upright Barbell Row

3-4 sets of 8-12 reps
Upright Barbell Row Upright Barbell Row

11

One-Arm Side Laterals

3-4 sets of 8-12 reps
One-Arm Side Laterals One-Arm Side Laterals

12

Cable Seated Lateral Raise

3-4 sets of 8-12 reps
Cable Seated Lateral Raise Cable Seated Lateral Raise

13

Triceps Pushdown

6-9 sets of 8-12 reps
Triceps Pushdown Triceps Pushdown

14
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

15

Lying Dumbbell Tricep Extension

6-9 sets of 8-12 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

16

Bench Dips

6-9 sets of 8-12 reps
Bench Dips Bench Dips

Workout 2: Back/Biceps/Forearms

Underhand Cable Pulldowns

3-4 sets of 8-12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

Bent Over Barbell Row

3-4 sets of 8-12 reps
Bent Over Barbell Row Bent Over Barbell Row

Bent Over Two-Dumbbell Row

3-4 sets of 8-12 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Bent Over Two-Dumbbell Row

3-4 sets of 8-12 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Dumbbell Shrug

3-4 sets of 8-12 reps
Dumbbell Shrug Dumbbell Shrug

Barbell Deadlift

3-4 sets of 8-12 reps
Barbell Deadlift Barbell Deadlift

Concentration Curls

6-9 sets of 8-12 reps
Concentration Curls Concentration Curls

Barbell Curl

6-9 sets of 8-12 reps
Barbell Curl Barbell Curl

Hammer Curls

6-9 sets of 8-12 reps
Hammer Curls Hammer Curls

Preacher Hammer Dumbbell Curl

6-9 sets of 8-12 reps
Preacher Hammer Dumbbell Curl Preacher Hammer Dumbbell Curl

Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

Workout 3: Quads/Hamstrings/Calves/Abs
1

Leg Press

3-4 sets of 8-12 reps
Leg Press Leg Press

2

Barbell Squat

3-4 sets of 8-12 reps
Barbell Squat Barbell Squat

3

Leg Extensions

3-4 sets of 8-12 reps
Leg Extensions Leg Extensions

4

One Leg Barbell Squat

3-4 sets of 8-12 reps
One Leg Barbell Squat One Leg Barbell Squat

5

Lying Leg Curls

3-4 sets of 8-12 reps
Lying Leg Curls Lying Leg Curls

6

Stiff-Legged Barbell Deadlift

3-4 sets of 8-12 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

7

Seated Leg Curl

3-4 sets of 8-12 reps
Seated Leg Curl Seated Leg Curl

8

Seated Calf Raise

6-9 sets of 8-12 reps
Seated Calf Raise Seated Calf Raise

9

Standing Calf Raises

6-9 sets of 8-12 reps
Standing Calf Raises Standing Calf Raises

10

Calf Press

6-9 sets of 8-12 reps
Calf Press Calf Press

11

Crunches

6-9 sets of 8-12 reps
Crunches Crunches

12

Hanging Leg Raise

6-9 sets of 8-12 reps
Hanging Leg Raise Hanging Leg Raise

Lee Labrada Fitness 360