Steve Reeves had one of the most aesthetic physiques of all time.
Even in the modern world, people talk about the amazing aesthetics of Reeves, and how they too wish to look like him.
As a matter of fact, I was one of these people.
I really admired Reeve’s physique, and I would spend hours on the internet trying to learn his secrets.
If there’s an article that’s been written on Steve Reeves, I have most likely read it.
Therefore, I know where you’re coming from, and I also understand how difficult it is finding quality information that seeks to develop the body of Reeves.
So we’re going to cut right past the history, and go straight into the practical stuff.
In this article, I will be examining all of Steve Reeve’s muscles, ranging from the weak ones to strong ones and how that came to be.
Then, I shall compile all the information into a complete 4 week full body concurrent training system.
With that being said, are you ready to acquire old school bodybuilding aesthetics?
If so, let’s get started.
Steve Reeves Chest
Steeve Reeves had an aesthetic looking chest.
However, it was definitely not the biggest one.
Just like Jeff Seid, Steve Reeves seems to have similar chest development.
Although the picture you see displays good development, you must consider that this shot was taken from a low angle.
When you look at Steve Reeve’s chest from the eye level, you immediately recognize its lack of mass.
It still looked good though! Actually, it looked really really good.
There is absolutely nothing wrong about having medium sized pecs.
Most oldschool bodybuilders had this look anyway.
it was preferable to aim for symmetry and overall physique balance, rather than being a monster.
Due to this fact, the chest development of Steve Reeves was intentional.
That’s right. He did not want watermelons popping out of his chest.
To develop the chest that he had, he would often times perform various incline presses with barbells and dumbbells, and he performed many pullovers.
This would allow him to get very strong on presses, while specifically emphasizing the upper pecs to ensure that the overall chest size would not be overwhelming.
Therefore, in this program, we will use the same pec building strategy as Reeves. There won’t be much flat pressing, but there will be flat flyes to develop and maintain a certain amount of mass.
The pullovers will also suck our stomachs in, thus accentuating the chest without actually having it get bigger. In this way, we get the illusion of size.
Steve Reeves Shoulders
Although Reeves had some nice looking shoulders, they were proportionately smaller in comparison to his biceps and triceps. If you look at the side chest shot, you can clearly see how the arms are wider than the shoulders.
In the second shot, the same thing is true, by which the arms peak over the shoulders.
Now you may be wondering, why were Reeves’ shoulders not as developed as they could have been?
Well, it has to do with his philosophy of aesthetics.
By intentionally keeping his shoulders small, it would automatically draw eyes to his arms. Moreover, because his chest was medium-sized, the lack of shoulders makes it appear bigger proportionately.
Therefore, the true reason why Reeves has small shoulders was to accentuate certain bodyparts in his physique. It is complicated, yet so genius at the same time.
Additionally, I feel that both the front and rear delts of Reeves were undeveloped.
The only thing that was somewhat decent were his side delts, which makes sense because almost all oldschool bodybuilders focused on this region. (It accentuates back width, that’s why. You always want broad shoulders.)
For this reason, we will prioritize this area while keeping the volume low.
Steve Reeves Back
Wow, that back is impressive!
Steve Reeve’s back is arguably his best bodypart.
In my opinion, it is his best bodypart.
The width he’s carrying is just out of this world. When he wears a suit, you can still see the lats.
That is when you know lat training is going to be very important.
In this program, we will train the back like there’s no tomorrow. We will incorporate all the vertical and horizontal pulls that focus on width and thickness simultaneously.
However, we will stay away from deadlifts (more on that later) heavy shrugs and barbell rows, as this tends to overthicken the trap region.
Because if there’s one thing about Steve Reeve’s back that does suck, it’s his traps.
There was absolutely zero size or mass. Pure pencil neck.
And don’t think I am hating on the dude. All the old school bodybuilders had this look.
As a matter of fact, this is a strategy used to accentuate lat width.
That’s cause having bigger traps makes your upper body appear more narrow.
By intentionally making them smaller, it gives the illusion of broad shoulders and wide lats.
So if we make our back big and strong, while simultaneously neglecting the neck/traps region, bam we now have a back that looks like Reeves.
It’s so simple, yet so damn awesome.
By the way, as drug free lifters, the only way to get any serious amount of mass in the lat department is to increase strength on weighted pullups and rowing variations. I suspect that you will need at least 90lb weighted pullups before your back starts to resemble Reeve’s.
Oh, and for the spinal erectors we will perform hyperextensions.
This way, we get the Christmas tree without the added trap in there too.
Steve Reeves Arms
As I alluded to earlier, Steve Reeve’s arms were absolutely phenomenal.
Amazing biceps, forearms, and triceps. Not one lagging area.
You know, I’ve heard stories of this dude curling over 90lb dumbbells.
When I look at his arms, I become a believer of these stories.
Whether it’s true or not, however, it still strikes an important point.
To look like Reeves, you need to focus on your arms. A lot.
But now we have a problem. We can’t rely on close grip benching or pressing, because doing so will make the shoulders and chest get too big.
So how are we supposed to get big arms while staying away from the big heavy compounds?
Well, I would usually say to use accomating resistance such as bands or chains to make the triceps work harder, but in this case I don’t think that’s appropriate.
Besides, I have another alternative. If we know that the majority of Reeve’s physique was crafted off illusions and proportions, then can we not do the same for the arms?
And here’s what I mean. Take a quick look at this triceps anatomy chart.
As you can see, there’s the lateral head, medial head, and long head.
The lateral head and the medial head are the ones that give the horesehoe shape.
However, they are on the SIDE of the arm.
This is extremely important, because just because you have a nice horeshoe, does not guarantee that your arms will be big.
Interestingly, 99% of all presses focus extensively on the lateral and medial head of the triceps, but not so much the long head.
This is perfect to know, because this essentially means that you don’t have to perform presses to get big arms.
Anatomy tells us that the long head of the triceps is the back of the arm, where all the width comes from.
Therefore, we can get arms that look like Reeves without focusing on the presses.
All we must do is perform lots of overhead extensions, done with barbells, dumbbells, machines, bands, and cables.
The result is that your arms get big in the right places, which gives you the illusion of mass.
Isn’t that awesome? Once again, we can use proportions to our advantage. By the way, pullovers (which are included in this program for various reasons) also work the long head of the triceps. So there’s a lot of long head work in here.
As for the biceps, Reeves was a big fan of exercises that used the stretch reflex. This makes sense from a physiological perspective, as the stretch reflex allows you to use heavier weights, and has been shown to aid in gaining muscle mass.
For this reason, we will mimic the same strategy by performing lots of curls that use the stretch reflex. Incline curls (Reeve’s favorite), preacher curls, and spider curls will be the name of the game. Done with different variations of course.
And for the forearms of Reeve’s, I don’t think it’s necessary to hit them, but if you notice that your forearms do not have adequate size, employing wrist curls. hammer curls, or reverse curls should fix that issue.
Steve Reeves Midsection
Steve Reeves had very tiny abs.
As a matter of fact, they were not his main focus.
Instead, he prioritized what is known as the vacuum effect.
This was accomplished through incorporating various pullovers in his workouts, as well as performing tummy vacuums on a daily basis.
Mind you, his vacuum effect was not as good as Frank Zane, but he still had one to say the least.
So here is what we have essentially…
Small abs + vacuum effect = Illusion of bigger chest, back, and smaller waist.
It’s the ultimate combination for upper body aesthetics. Literally.
Therefore, we will do precisely the same as Reeves.
Few bodyweight ab exercises (to prevent overbulking the midsection), with many pullovers and tummy vacuums.
Also, you will need to get within the 10-15% bodyfat range.
It’s not shredded, but it’s still some work. Make sure your nutrition is sound.
Steve Reeves Legs
Steve Reeves had very nice legs.
Not only were they super aesthetic, but they had a perfect amount of size too.
The entire front of his leg, such as the quads, VMO, and adductor, were all thoroughly developed.
The backside, however, which includes the hamstrings and glutes were not quite as good.
To the powerlifter or strongman, this is a problem, but for the old school bodybuilder, this is desirable.
As a matter of fact, Reeves intentionally wanted to have this look.
He is known as the guy with nice legs but no ass. It’s funny, but true.
Actually, if you look at the history of the dude this is the guy who popularized the hack squat.
Reeves believed it would strengthen the entire anterior chain, while minimizing size in the posterior chain region.
Clearly, this strategy worked for him.
Although we will not mimic this perfectly, we will still prioritize the anterior chain like never before. This will be accomplished through various leg presses, pistol squats, sissy squats, etc.
And obviously we will stay away from squats and deadlifts, because this thickens the posterior chain way too much.
Finally, if you look at Reeve’s calves, they were thoroughly developed.
He diamond shaped calves, with a good amount of size to go with it.
I believe they were 18 inches, which is quite impressive to say the least.
As a result, this program will have a high emphasis on calf work.
In sum, it’s going to look like this.
Anterior chain exercises + high volume calves = Steve Reeves Legs
Simple enough?
Now that we have all the information we need, it’s time to compile everything together into a well-organized program.
Final Discussion
The program will be executed in a full body concurrent training style, which means that you will be performing full body workouts 2-4x a week, while frequently rotating exercise selection.
We do this to prevent accommodation and build overall strength and hypertrophy.
Plus, as you may have noticed, there’s a lot customization that goes into building the physique of Steve Reeves. This was demonstrated through his oldschool bodybuilding physique, with all the muscle illusions present.So we must make sure that we attack this look in every possible way.
Anyhow, I now present you a 4 week Steve Reeves program that will give you his aesthetics.
Although it’s only a 4 week program, it’s completely repeatable. Plus, it gives you an idea as to how Steve Reeves programming would look like. So you can copy this format and make it better (if you can).
So without further ado, here’s the program.
PS: If you learned something or have any questions, leave a comment down below!
WEEK 1
Incline Pause Bench Press 4-10RM + 3 Back-Off Sets/Triple Dropset
Incline Dumbbell Bench Press 4×12
Seated Cable Flyes 3×15
Overhead Barbell Extension 5×8
Dumbbell Pullover 4×12
Weighted Pullup 4-10RM + 3 Back-Off Sets/Triple Dropset
Unilateral Machine/Hammer Strength Row 3×12
Cable Side Raises 3×10
Incline Curls 5×10
Hack Squat 4×10
Sissy Squat 3xAMRAP
Seated Calf Raises With 3s Pause 5×10
Donkey Calf Raise OR Toes-in Standing Calf Raise 5×20-30
Bent Knee Hanging Leg Raises 3×10
WEEK 2
Incline Close Grip Bench Press 4-10RM + 3 Back-Off Sets/Triple Dropset
Neutral Incline Dumbbell Bench Press 3×AMRAP (15-30 reps)
Flat Dumbbell Flyes 3×12
Overhead Rope/Band Extension 5×10 + last set triple dropset
Dumbbell Pullover 3×10
Dumbbell Row 3×10
Gironda Sternum Chins 5xAMRAP
Dumbbell Side Raise
Dumbbell Preacher Curl 5×10
Single-legged Leg Press 5×8
Pistol Squats 3×AMRAP
Standing Calf Raises With 2s Pause 5×12-20
Calf Raise On Leg Press 5×12-20
Bicycle Twists 3×20
WEEK 3
Reverse Grip Bench Press 4-10RM + 3 Back-Off Sets/Triple Dropset
Landmine Press 4×10
Incline Dummbell Flyes 3×10
One Arm Overhead Dumbbell Extension 5×12
Dumbbell Pullover 3×8
Weighted Chinups 4-10RM + 3 Back-Off Sets/Triple Dropset
Underhand Lat Pulldown 3×10
Power Side Raises 3×8
Spider Curl 5×10
Low Leg Press Close Feet 5×20
Jumping Pistol Squats 3xAMRAP
Standing Calf Raises Off Block 4s Bottom Pause 3×10-12
Seated Calf Raises Toes-in 5×10-15
Plank 3x60s
WEEK 4
Incline Pushups 5xAMRAP
Timed Incline Dumbbell Bench Press 1×1-3 Minutes
Pec Deck 3×10
Two Arm Overhead Dumbbell Extension 3×10
Barbell Pullover 3×12
Lat Pulldown 5×10
Close Pullups 3xAMRAP
Bent Arm Dumbbell Side Raises 3×10
Barbell Preacher Curl 5×10
Bulgarian Split Squat 4-10RM + 3 Back-Off Sets/Triple Dropset
Hack Squat 4×12
Calf Raise on Leg Press 5×30
Standing Calf Raise 5×10
Straight Leg Hanging Leg Raises 3xAMRAP
FIN
Hey Alex,
thank you for your posts, and I really like the series you’re posting. Could we have Mike Tyson’s physique in the coming thread?
Thanks
Oh that would be super interesting! Thanks for the suggestion.
Really good article Steve Reeves is a reference.
I really like that you look at a lot of uncommon exercises in your programs, it really makes them unique.
I do think this program has too much volume for the majority of people though. Pretty sure this would take 3+ hours to complete.
Can you do an analysis on Bill Goldberg and mariusz pudzianowski,
Thanks! And yeah it would take 1.5-2 hours if you kept the rest intervals short.
Hey Alex yet another amazing article.
Btw I was wondering if you were considering making a similar workout for leroy Colbert.
Since I believe you are a fan and also followed his protocol before. Maybe even add a little twist like writing one that uses concurrent training and one that uses his principles since you’ve followed both. Just a suggestion that might be interesting, regardless, this was an awesome article and keep up the awesome content.
It’s kind of the same thing. Most oldschool bodybuilders had similar proportions to Reeves.
Hey Alex, I really appreciate the time and effort you’ve put into this series, however you don’t seem to address the elephant in the room, Genetics.
Hey Alex, could you explain the purpose of Reverse bench press?
I needed to throw in another exercise that emphasized the upper pecs. The reverse grip bench press accomplishes that.
And drugs.
But Matt…you know damn well I can’t address these two things. The best thing I can do is analyze the muscles as closely as possible and design a highly customized routine. It’s the best option at this point.
Hey Alex that’s pretty interesting! Can you take a look and analyse Aj Ellison? Thanks!
Very good website you have here but I was curious about if you knew of any community forums that cover the same topics talked about here?
I’d really like to be a part of community where I can get responses from other knowledgeable individuals that share the same interest.
If you have any suggestions, please let me know. Many thanks!
You can always subscribe to my youtube channel and ask questions in the comment box.
You can also contact me at OutAlpha.com/contact
Very effective workout program. Been following it since you posted this article and the results are great so far.
Thank you sir!
Alex,i just wanted to ask you : why so volume for the biceps ( 5 sets of 10 reps ) and less volume for the triceps?
The triceps get thoroughly worked through the compound movements, that’s why. You’re also doing extensions, which may be hard on the elbows for some people thus making volume lower.
Hello.
Can you make a similar article for Sergio Oliva? He was, on my opinion, the best bodybuilder of all time.
Nice site and great channel on youtube. I watch this every day!!
I’m not sure where you’re getting your info,
but great topic. I needs to spend some time learning
more or understanding more. Thanks for excellent info I was looking for this information for my mission.
I am truly thankful to the holder of this site who has shared this fantastic article at here.
What is meant by triple drip sets? It says three back off sets which i understand, but do you triple drop all three back off sets or just the last set?
The main reason that Steve Reeves shoulders and traps were not humongous is that he was 100% natural. Anabolic steroids affect the traps and the delts the most as these areas in the body have the highest concentration of androgenic receptors. Steve Reeves is one of the natural bodybuilders that had enormous strength and if you have read his books, his workout regiments were brutal by any standard (contemporary or old). He achieved his maximum muscular development for his superior genetics and that was it. I still would like to see anybody who is natural to duplicate his body today! By the way that is how greatly developed delts and traps look like when you are clean. The nowadays guys, that we are so accustomed to look at with huge traps and delts popping out in 3D is just drugs (probably achieved with with a lot less work than SR). Having said that don’t get me wrong though I think that you are doing a great job with your website and it is a lot of fun to read!
It’s an extended set divided into 3 segments. Please go on youtube and type in.
Can u do one of Chris evans in Captain America. That physique is my goal.
http://i.dailymail.co.uk/i/pix/2011/03/20/article-0-0B43AA9100000578-730_634x574.jpg
http://d12gru76acl07x.cloudfront.net/wp-content/uploads/2012/08/Chris-evans.jpg
Alex,except when there are drop sets,the other ones are straight sets? For example Lat pull down 3×10 (same weight and failure the last set?)
Yes of course.
Ok so same weight for all the sets except when i have to do dropsets/backoff sets. One more thing alex,what if I have no rope to do the overhead extensions ,the cable for the side raises and the unilateral machine? I would rotate,in 4 weeks, 2 exercises like Power side raises/bent arm lateral raises alternating them every week. Do you think it would be good this way?and any variant for the unilateral machine? Thanks
Very nice workout design.
I follow Reeve’s system pretty thoroughly.
The basic premises is work the full body from head to toe three days a week, however the amount of actual rest is not very understood. In his novels he talks about resting 48 hours with roughly 20-26 of that being actual sleeping hours.
Reeves mentions in his book(s) that the perfect workout system is Monday at 12am, Wednesday at 7pm. and Saturday at 12am. For the average Joe (such as myself) who works a job and the Monday routine is stretch at noon for me. So I came to the conclusion that Reeves system is split over two days of rest. So most people will yield the greatest results of his system working out on Monday at 5-7pm, then Thursday at 5-7pm and then Sunday at 5-7pm and then Tuesday at 5-7pm.
As for the diet, the diet in Reeves “Classic Physic” three meals a day consisting of his meal replacement protein shake, cottage cheese with nuts and fruit and then a huge salad with sword fish or steak or chicken was the diet he used while competing for Mr. Universe with this very challenging Mega full body workout consisting of nearly 56 set. I would say that his diet was probably a lot heavier when he was not competing, probably something like three meals made of mostly complex carbs and protein from eggs, milk, and lean meats.
These are sample exercises. Variations are fine.
is this 4 days a week monday-thursday?
2-4x a week, every 48 hours
Is this routine appropriate to cut from 14 to 8% bodyfat?
Or should the zyzz routine, or another maybe?
Thanks!!!!
This is fine.
Alex how are you managing volume and intensity in this routine? I mean,the volume is the same in every training session and for example the week you put the repetition method or the timed press isn’t too much doing it 3 times a week?I’ve been following you for a while and I would like to understand this better
Well this is pretty much an all volume work program. If you notice I don’t even have you doing low reps. I still classify this as concurrent training though because you are not decreasing volume over time + exercise rotation occurs.
Hy. You are saying that training the shoulders will give you narrow upper look? How comes that? I knew that training the shoulders and arms it is all that s matter.
? Shoulders make you look more broad, what do you mean narrow?
Hey Alex, I really love your stuff man. I would love to develop an aesthetic body like Steve Reeves. I’ve Been working out since I was 13 and I’m about turn sixteen in about 3 weeks. I’m depressigly small, (5’9 125lbs) And I’ve been trying full body for a while and love it and results have been pretty good, but I know you would be able to guide me to be a beast.
My schools gym only stays open for about an hour and 15 minutes after school, so I could use something with just a little less. Any help would be appreciated, love your content, and have a great one man.
Hey Alex!
Are all this exercises done in one workout?
Yes
I have to comment on your article. Steve purposely did not train traps because he believed it would take away the appearance of wider shoulders. Most people would say his shoulders were one of his best parts. Almost 24 inches in width with a small waist. A lot of bodybuilders today don’t have that with drugs.
Even on t nation there is an article on Reeves shoulders.
I have to comment on your article. Steve purposely did not train traps because he believed it would take away the appearance of wider shoulders. Most people would say his shoulders were one of his best parts. Almost 24 inches in width with a small waist. A lot of bodybuilders today don’t have that with drugs.
Even on t nation there is an article on Reeves shoulders.
Ran this program for 3 months and man I look way better now. Thanks for the program Boss!
Really appreciate you sharing this article post.Really thank you! Dillehay
What does timed sets mean?
May I just say what a relief to uncover a person that genuinely knows what they’re talking
about on the web. You certainly understand how to bring a problem to light and
make it important. A lot more people ought to
look at this and understand this side of your story. It’s surprising you’re
not more popular given that you surely have the gift.
You keep going until the timer rings
We love Steve Reeves! He was a legend in so many ways. We set out to honor his work in Hercules by making this figure: http://www.goheroshop.com/Shop_item.php?id=107&cat=2&sub=0#
More photos here: https://www.facebook.com/goheronews/photos/?tab=album&album_id=10152244669643621
I thought you might appreciate it!
Steve
this program es very good. i use it 3 month now and my muscles get way bigger thanks to you alex
Nice program dude
I want to to thank you for this very good read!! I definitely loved every little bit of it.
how much time of rest between sets ? thank you for this post I was tired of spending time to get informations on Steve Reeves (I hope I am not making too much mistakes, english is not my language )
About 15-90 seconds
What about the foararm steve reeves foararm is one of his best body parts in my opinion you should add some foararm work in the program
+ what is 10RM and back of sets i search about it on YouTube and couldn’t find any information about it
What about the the deadlift and the squat am i going to lose my strength on it or maintain it?
Amazing! This workout really hlped my physical aestheticcs
Hey Alex, would you recommend meeting the intermediate strength standards before attempting this workout regimen or do you think one would be fine just diving into this program?
I recommend hitting intermediate numbers first, yes.
Hey alex, love the workout, i will try it out when i hit the intermedient standarts.
i have a question: what does it mean 4-10RM and AMRAP?
Is there a reason why most of the back work is high reps? Does high reps work better for back?
Because I really want to use lower reps( instead of 3×12 I prefer 3×6 or something like that)
David Laid physique plz plz plz
What is a backoff set and triple drop set.
GREAT OBSERVATION OF MY BODYBUILDING IDOL. I AM 72 STILL IMPLEMENTING REEVES LOGIC COMING AS CLOSE AS I CAN. I HAVE BEEN TRAINING FOR 58 YEARS I AM SMALLER BUT NOT BAD FOR 72. I WOULD LIKE TO BRING UP 1 POINT-(SECONDARY BREAKDOWN) DID REEVES EVER CONSIDER IT? I KNOW MOST BODYBUILDERS DO NOT TODAY. I HAVE FOUND IT IS VERY IMPORTANT IN MY PROGRESS.
This program is suitable for beginners? Or is too much volume? Thank youuu