Miloš Šarčev’s Workout Routine and Diet Plan

Miloš Šarčev is a renowned old-school bodybuilder. He is primarily known for his brutal intensity techniques.

There are many YouTubers who have uploaded videos of training under him on their channels. He intensifies each and every workout session to such an extent that it makes them torturous. But the results derived afterward are insane.

Milos had won numerous bodybuilding titles during his competing years. Currently, he is 59 years old and still sports a physique that can put some young gym freaks to shame.

So without further delay, let’s throw some light on Miloš Šarčev’s workout routine and diet plan.

Miloš Šarčev’s Workout Routine

Giant sets have always been a prominent part of Miloš Šarčev’s workout routine. Going through a giant set particularly involves performing 4 or more exercises back to back taking little to no rest in between the sets.

Milos believes in the effectiveness of performing giant sets to such an extent that he even recommends it to his clients; some of which are pro-bodybuilders. Highlighting the importance of performing giant sets, Milos says,

“What is the most intense training system? What creates maximum muscle fiber stimulation? If you’re truly honest with yourself then the answer is giant sets!”

At times Milos even goes up to performing over 10 exercises in a single giant set. This training approach subjects the body and the CNS to great stress. This further translates into promoting more muscle growth.

The exercises that Milos performs in his giant sets hit the targeted muscle group from different angles. The element of TUT (time under tension) present in performing giant sets also makes this training approach quite fruitful.

Milos trains each muscle group just once a week. Taking his brutal training intensity into consideration, it becomes pretty imperative for him to give at least a week of rest to each muscle group.

Milos performs all the exercises in his training routine in a giant set. He takes no rest in between the exercises and takes a rest of 2-4 minutes after completing one giant set.

Miloš Šarčev’s workout routine for the week looks like the following:-

Monday- Chest

• Machine flys- 1 set of 10 reps
• Supine machine flat press- 1 set of 10 reps
• 30-degree incline barbell press- 1 set of 10 reps
• Dumbbell flys- 1 set of 10 reps
• 30-degree incline Smith machine press- 1 set of 10 reps
• 30-degree incline dumbbell flys- 1 set of 10 reps
• 30-degree incline Smith machine press- 1 set of 10 reps

Perform 3-4 giant sets.

Tuesday- Quadriceps

• Stationary alternating lunges- 1 set of 10 reps
• Seated machine leg press- 1 set of 10 reps
• Front squats- 1 set of 10 reps
• Box squats- 1 set of 10 reps
• Pendulum squats- 1 set of 10 reps
• Machine hack squats- 1 set of 10 reps
• Walking dumbbell lunges- 1 set of 10 reps

Perform 3-5 giant sets.

Wednesday- Shoulders

• Seated barbell military press- 1 set of 10 reps
• Seated dumbbell overhead press- 1 set of 10 reps
• 60-degree supine front raises- 1 set of 10 reps
• Lateral raises- 1 set of 10 reps
• Bent-over rear delt dumbbell flys- 1 set of 10 reps
• Partial bent-over rear delt dumbbell flys- 1 set of 10 reps

Perform 3-4 giant sets.

Thursday- Back

• Pull Ups- 1 set of 10 reps
• T-bar rows- 1 set of 10 reps
• Deadlifts- 1 set of 6-8 reps
• Bent-over dumbbell rows- 1 set of 10 reps
• Dumbbell pullovers- 1 set of 10 reps
• Incline bench dumbbell rows- 1 set of 10 reps
• Lat pulldowns- 1 set of 10 reps
• Seated cable rows- 1 set of 10 reps
• Behind-the-neck lat pulldowns- 1 set of 10 reps
• Hex bar deadlifts- 1 set of 6-8 reps

Perform 3 giant sets.

Friday- Arms

• High pulley cable curls- 1 set of 10 reps
• Lying cable skull crushers- 1 set of 10 reps
• Low pulley cable curls- 1 set of 10 reps
• 30-degree incline rope triceps overhead extensions- 1 set of 10 reps
• Standing cable curls- 1 set of 10 reps
• Standing cable pushdowns- 1 set of 10 reps
• 60-degree incline dumbbell curls- 1 set of 10 reps
• 60-degree incline ez-bar triceps extensions- 1 set of 10 reps
• Seated barbell curls- 1 set of 10 reps
• 60-degree incline cable triceps overhead extensions- 1 set of 10 reps
• Preacher cable curls- 1 set of 10 reps
• Seated EZ-bar French press- 1 set of 10 reps

Perform 3-4 giant sets.

Saturday- Hamstrings 

• 45-degree back extensions- 1 set of 10 reps
• Lying leg curls- 1 set of 10 reps
• Machine hack squats- 1 set of 10 reps
• Stiff-legged deadlifts- 1 set of 10 reps
• Seated leg curls- 1 set of 10 reps
• Stationary alternating lunge- 1 set of 10 reps
• 45-degree leg press(sumo stance)- 1 set of 10 reps
• Cybex leg press- 1 set of 10 reps

Perform 3-4 giant sets.

Sunday- Rest

Tempo Based Training

Milos is also a big fan of tempo-based training. It involves performing any given exercise at a increased tempo. This puts the targeted muscle group under great stress thus promoting greater muscular growth.

Slower eccentrics, peak contraction, and eccentric overloads are an important part of such a training approach.

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Miloš Šarčev’s Diet Plan

Milos is in his late 50s, but the definition of his physique is still unparalleled. The credit for this goes to his diet plan.

Over the years, Milos has been extremely disciplined with his eating choices. He still sports a ripped set of abs and that tells a lot about his nutritious diet plan.

Breakfast

You might be surprised to know that Milos has been eating the same breakfast for over 40 years. Well, that’s what being consistent is all about.

For Milos, breakfast is the most important meal of the day. His breakfast consists of the following food items:-

• Whole eggs or a combination of whole eggs and egg whites
• Yogurt
• German cheese (high in protein and low in fat)
• Beef
• Bread with butter

Protein Intake

Being a bodybuilder, Milos has always been pretty concerned about his daily protein intake. He refutes the idea which says that the body can only absorb and utilize a particular amount of protein at a time.

He backs up his idea with certain research that has been conducted on this topic. He further adds that some amino acids assist in muscle synthesis while the rest get utilized for carrying out other bodily processes.

Talking about his individual protein consumption, he says,

“When I was eating 200-250 grams of protein per day, you know something happened but not much. And I started increasing and increasing and I went as far as 5 grams per kilo so that’s like 2.5 grams per pound.”

He says an average person’s daily protein consumption must be 1 gram per pound of bodyweight. On the contrary, it should be at least 2 grams per pound of bodyweight for advanced athletes who indulge in resistance training.

Hyperemia Advantage System Theory

Milos is a staunch proponent of the Hyperemia Advantage System Theory. He even claims it to be his own.

It states that the muscles must be saturated with pre-digested anabolic nutrients. These include creatine, beta-alanine, citrulline, amino acids, glutamine, etc.

Milos claims that doing so is a great way to pump up the muscles with blood that carries nutrients. It can further assist in giving oneself skin-splitting pumps during workouts. The best part is that those pumps also retain themselves after the workout sessions.

Miloš Šarčev’s Supplements

Milos knows a lot about nutrition. He understands the importance of various supplements that can assist in the process of muscle building along with boosting general health. Thus, he includes some of them in his nutrition plan as well.

Miloš Šarčev’s supplements stack includes the following:-

• Multi-vitamins
• Multi-minerals
• Fish oil
• Protein Blend
• BCAAs

By relying on the above-mentioned supplements, Milos is rest assured that his nutrition plan doesn’t lack any vital nutrients. Doing so also keeps his body’s recovery process in check along with providing it with numerous other health-related benefits.

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Final Thoughts

So that was all about Miloš Šarčev’s workout routine and diet plan. We all must agree on the fact that Milos has indeed defied aging with his consistency towards training well and eating right.

And owing to this reason, he happens to be the ideal coach for many budding bodybuilders. His experience in bodybuilding as a competitive athlete is unparalleled.

We are sure that the readers of this post must have learned a lot about training and nutrition from this article. You can certainly apply certain things from this article to your fitness regime as well. Just make sure it suits your training goals and experience.