Exploring Steve Reeves’ Workout and Diet Secrets

Steve Reeves’ story is more than a tale of sculpted muscles; an actor, philanthropist, gym owner, trainer, published author, and bodybuilder, Reeves embodied the essence of a multifaceted personality. He is a timeless source of inspiration that speaks to everyone who aspires to greatness.

Born in 1926 in Glasgow, Montana, Stephen Lester Reeves’s journey to becoming one of the most celebrated bodybuilders and actors began with a move to Oakland, California, after his father’s tragic death.

Steve Reeves started bodybuilding to fix his poor posture with a shoulder brace. His interest grew after he lost in an arm-wrestling match to a smaller opponent who had been lifting weights. This commitment to bodybuilding continued even during his service in World War II, stationed in the Philippines and Japan.

Upon his return to California in 1946, Reeves resumed his training, marking the beginning of a highly successful bodybuilding career. He clinched titles such as Mr. Pacific Coast, Mr. America, Mr. World, and Mr. Universe by 1950.

Beyond his achievements in bodybuilding, Reeves transitioned to Hollywood, becoming one of the first real bodybuilders to star in movies during the 1950s and 1960s. His roles inspired a generation of lifters, including iconic figures like Arnold Schwarzenegger, Sylvester Stallone, Lou Ferrigno, and Serge Nubret.

Notably, Reeves advocated against the use of steroids in bodybuilding, emphasizing the importance of natural, hormone-driven muscular development.

Steve Reevs’ Workout Principle

Reeves aimed for the ideal symmetrical physique, prioritizing a slim waistline and broad shoulders. Reeves strategically avoided oblique workouts to maintain his desired aesthetics. Despite some unconventional practices, such as pullovers and “breathing squats” to expand his rib cage.

Reeves worked out three days a week, specifically on Monday, Wednesday, and Friday, providing enough time for recovery. Each session lasted 2-4 hours, beginning with shoulders and concluding with legs. He left out specific ab exercises, believing that the routine covered all the abdominal muscles well.

He preferred short rests, 45 seconds between sets and 2 minutes between exercises, opting for higher reps (8-12) and 3-4 sets. Reeves paid close attention to form, emphasizing a two-second lift and three-second lowering tempo, showcasing his commitment to perfecting each repetition. His go-to tools are primarily free weights, especially dumbbells and barbells.

Steve Reeves adjusted his workout plans based on his needs, adapting to movie preparations and other factors.

Here are two of his training routines: his beginner workout and his classic bodybuilding routine.

Steve Reeves’ Beginner Workout Routine

Steve Reeves underwent an incredible transformation from the age of 12 to 15, and the founder of the Steve Reeves International Society, George Helmer, made a remarkable discovery about this period.

Behind the walls of Steve Reeves’ childhood home, Helmer found 15 exercises carefully written in black pencil on an underlying wood, unveiling the secrets behind Reeves’ legendary physique.

Let’s delve into Steve Reeves’ beginner workout routine, a crucial chapter in the making of a legendary physique.

• Barbell Cleans: 115 lbs – 3 sets x 7 reps
• Overhead Press: 115 lbs – 3 sets x 10 reps
• Barbell Curl: 75 lbs – 3 sets x 15 reps
• Bench Curl: 55 lbs – 3 sets x 15 reps
• Leaning Row: 105 lbs – 3 sets x 10 reps
• Bench Press: 155 lbs – 3 sets x 10 reps
• Squats: 200 lbs – 3 sets x 12 reps
• Dumbbell Pull Over: 40 lbs – 3 sets x 40 reps
• Back Bend: 150 lbs – 3 sets x 20 reps
• Dumbbell Lateral Raises: 40 lbs – 3 sets x 30 reps
• Upright Row: 75 lbs – 3 sets x 10 reps
• Front Raises: 30 lbs – 3 sets x 10 reps
• Dumbbell Press: 75 lbs – 3 sets x 10 reps
• Curl Behind the Neck: 35 lbs – 3 sets x 15 reps
• Abs: 3 sets x 20 reps

Note:

• Steve Reeves exercised three days a week, thinking it was the best plan for a great physique.
• He prioritized working smaller muscles before larger ones, thinking it works the best.

Reeves’ Workout Schedule

• Sunday: Rest
• Monday: Morning workout
• Tuesday: Rest
• Wednesday: Evening workout
• Thursday: Rest
• Friday: Morning workout
• Saturday: Rest

Steve Reeves’ Classic Body Building Routine

Steve Reeves’ classic routine is designed to carve out a physique that embodies the perfect balance of form and function. From Upright Rows to Squats, discover the secrets that fueled the iconic bodybuilder’s journey to greatness.

Monday

• Upright Row: 3 sets x 8-12 reps
• Behind Neck Press: 3 sets x 8-12 reps
• Bent Over Lateral Raises: 3 sets x 8-12 reps
• Bench Press: 3 sets x 8-12 reps
• Dumbbell Incline Press: 3 sets x 8-12 reps
• Dumbbell Flys: 3 sets x 8-12 reps
• Chin-Up: 3 sets x 8-12 reps
• Single-Arm Row: 3 sets x 8-12 reps
• Barbell Row: 3 sets x 8-12 reps

Wednesday

• Standing Barbell Curl: 3 sets x 12 reps
• Dumbbell Lateral Raise: 3 sets x 8-12 reps
• Military Press: 3 sets x 8-12 reps
• Incline Dumbbell Curl: 3 sets x 12 reps
• Preacher Bench Curl: 3 sets x 12 reps
• Dumbbell French Press: 3 sets x 12 reps
• Skull Crusher: 3 sets x 12 reps
• Prone Single-Arm Tricep Extension: 3 sets x 12 reps
• Squat: 3 sets x 12 reps

Friday

• Dumbbell Lunge: 2 sets x 8-12 reps
• Skull Crusher: 2 sets x 8-12 reps
• Concentration Curl: 3 sets x 8-12 reps
• One Arm Dumbbell Row: 3 sets x 8-12 reps
• Upright Row: 2 sets x 12 reps
• Incline Bench Press: 3 sets x 8-12 reps
• Standing Calf Raise: 3 sets x 12 reps
• Front Squat: 2 sets x 12 reps
• Deadlift: 3 sets x 8-12 reps

Steve Reevs’ Diet Plan

Steve Reeves, the iconic bodybuilder, adhered to a nutrition plan that mirrored the dietary habits of his era – basic, natural foods in large amounts. His nutritional philosophy was notably carbohydrate-centric, advocating for a 60/20/20 split of carbs, fats, and protein, a revolutionary idea during his time that proved to be highly effective.

A unique aspect of Steve’s approach was his pre-workout day strategy, where he consumed specific foods the day before training to maximize his performance. Described as a substantial carb-loading day, he included complex carbohydrates such as oats, almonds, and bananas in this pre-workout day meal.

We’ve crafted a sample of Steve Reeves’ diet plan aimed at helping you achieve a natural and aesthetic physique:

Meal 1

• 4 Egg Omelet with Cheese, Kale, and Bell Pepper
• Protein Shake: 1 Scoop Protein Powder, Banana, Honey, ½ cup Oats

Meal 2

• Grilled Turkey Salad Wraps with Tomato, Red Onion, Lettuce, and Light Mayo
• Cottage Cheese
• Mixed Berries
• Banana

Meal 3

• Baked Salmon with Lemon and Garlic
• Greek Salad with Romaine Lettuce, Cucumber, Cherry Tomatoes, Feta Cheese, Kalamata Olives, Greek Dressing
• Quinoa

Meal 4

• Protein Shake
• Protein Ice Cream

Steve, a lifelong natural bodybuilder, viewed the sport as a means to optimize health for longevity through balanced exercise and nutrition.

If you’re considering trying Steve’s training plan, it’s advisable to focus on meeting your calorie and macro targets.

Summing Up

Steve Reeves’ legacy extends far beyond his physique, influencing not only the sport of bodybuilding but also leaving an indelible mark in the world of Hollywood and fitness. His story continues to motivate aspiring bodybuilders and fitness enthusiasts, reflecting a life dedicated to balance, determination, and a commitment to the principles of natural bodybuilding.

Embrace Steve Reeves’ training routine to sculpt your body naturally and achieve balanced symmetry. His workout, designed for a timeless physique, promises to bring out the best in your natural form.