First course (eight weeks)

Exercise Sets Reps

The Two-Arm Press 1-3 8-10
The Squat 1-3 8-10
Straight Arm Pullover 1-3 8-10
Toe Raise 2 (1 set for each leg) 10
Shoulder Shrugs 1-3 8-10
Bent-Over Rowing 1-3 8-10
Barbell Curls 1-3 8-10
Wrist Roller 1-3 8-10
Neck Resistance 1-3 8-10
Sit-Ups 1-3 8-10

Second course (six weeks)

Exercise Sets Reps

Press Behind Neck 3 10
The Front Squat 3 10
Bent-Arm Arm Pullover on 3 10
Bench with Barbell
Toe Raise 3 20
Bench Press 3 10
French Curl 3 10
One-Arm Rowing with 3 10
Dumbbell
Dumbell Curl 3 10
Wrist Curl with Barbell 3 10
Side Bends 3 10

Rest (one week)

Third course (eight weeks)

Exercise Sets Reps

Dumbbell Press 3-4 10
Lateral Raise Standing 3-4 10
The Squat 3-4 10
Straight-Arm Pullovers on 3-4 10
Bench with Dumbbell
Toe Raise with Partner 4 30
Incline Bench Press with 3-4 10
Dumbbells
Lateral Raise Lying 3-4 10
Dumbell Tricep Curl 3-4 10
Stiff-Leg Deadlift 3-4 10
Chinning the Bar 3-4 10
Incline Dumbbell Curl 3-4 10
Central Loading Curls 3-4 10
Sit-Ups on Abdominal Bench 3-4 10
Side Bends 3-4 10
Reverse Curls for Barbells 3-4 10

Fourth course (eight weeks)

Exercise Sets Reps

Press Behind Neck 3 8
Dumbbell Press 3 8
The Front Squat 3 8
Bent-Arm Pullover on Bench 3 8
with Barbell
Toe Raise with Partner 5 30
Incline Bench Press with 3 8
Dumbbell
Flat Bench Press with 3 8
Dumbbells
Over Tricep Curl with 3 8
Dumbbell
Parallel Bar Dips or Lying 3 8
Triceps Curl with Barbell
Shoulder Shrugs 3 8
Upright Rowing 3 8
Barbell Curl 3 8
Seated Dumbbell Curl 3 8
Leg Raises on Chinning Bar 3 8

Rest (one week)

The Steve Reeves Workout

MONDAY
Steve Reeves Workout

Legs/Abs

Exercise Sets Reps

Barbell Row 4 8-12

Incline Barbell Press 4 8-12

Front Dumbbell Press 4 8-12

Front Pulldown 4 8-12

Incline Dumbbell Flye 4 8-12

Dumbbell Pullover 3 8-12

Deadlift 2 8-12

Good Morning 2 8-12

WEDNESDAY
Steve Reeves Workout

Shoulders/Arms/Abs

Exercise Sets Reps

Upright Row 3 8-12

Standing Military Press 3 8-12

Dumbbell Side Lateral 3 8-12

Dumbbell Rear Lateral 3 8-12

Pushdown 3 8-12

Incline Dumbbell Curl 3 8-12

Overhead Triceps Extension 3 8-12

Barbell Curl 3 8-12

Dip 3 8-12

Ab Vacuum 4 20-40 sec

FRIDAY
Steve Reeves Workout

Legs/Abs

Exercise Sets Reps

Leg Extension 4 10-12

Hack Squat 3 8-12

Lying Leg Curl 4 8-12

Front Squat 3 8-12

Romanian Deadlift 4 8-12

Back Squat 4 8-12

Standing Calf Raise 4 10-15

Seated Calf Raise 4 10-15

Incline Situp 4 10-15

 Steve Reeves Workout Routine

Steve always insisted that recovery is as important as the workout and most trainees tend to overlook the
importance of rest. He believed working out three times a week is enough for body. He used to train for
three times a week. Here is the full workout routine of Steve Reeves-

Monday- Morning

3 sets of military presses of 8-12 reps

3 sets of bent over rows of 8-12 reps

3 sets of bench presses of 8-12 reps

3 sets of standing calf raises of 8-12 reps

3 sets of Romanian deadlifts of 8-12 reps

3 sets of crunches of 8-12 reps

3 sets of parallel squats of 8-12 reps

3 sets of full squats of 8-12 reps

3 sets of barbell curls of 8-12 reps

3 sets of triceps extensions of 8-12 reps

Tuesday

Rest

Wednesday- Morning
 3 sets of deadlifts of 12 reps

3 sets dumbbell military presses of 12 reps

3 sets of parallel bar dips of 12 reps

3 sets of alternating dumbbell curls of 12 reps

3 sets of seated calf raises of 8-12 reps

3 sets of triceps extension bench presses of 12 reps

3 sets of pull ups of 12 reps

3 sets of front squats of 12 reps

2 sets of back raises of 8-12 reps

3 sets of dumbbell lunges of 12 reps

2 sets of hanging leg raises of 12 reps

Thursday

Rest

Friday- Evening

3 sets of deadlifts of 8-12 reps

3 sets one arm dumbbell rows of 8-12 reps

2 sets of upright rows of 12 reps

3 sets of incline presses of 8-12 reps

3 sets of standing calf raises of 12 reps

2 sets of front squats of 12 reps

3 sets of glute/ham raises of 8-12 reps

3 sets of sit ups of 12 reps

2 sets of dumbbell lunges of 8-12 reps

2 sets of lying triceps extensions of 8 reps

3 sets of concentration curls of 8-12 reps

Saturday and Sunday

Rest

 
 Steve Reeves Workout Tips

 Recovery is a very important aspect of workouts so take proper rest to recover

 Perform leg exercises at the end of workout

 Your daily diet should contain 20% fat, 20% protein and 60 % carbohydrates to keep you energized

 Set a goal for each workout to stay focused