Image of Jeremy Buendia flexing

At the age of 24, Jeremy Buendia was recognized as the winner of the Olympia Men’s Physique Showdown, and later on defending the title to become the first repeat champion of the division.

With these achievements, a lot of people have become interested how his workout routine looks like, and if it would be possible to replicate such program to their individual workout routines.

The following is the workout plan for the routine:

Monday: Abs, Obliques, Triceps, Chest and Shoulders

Circuit 1 – 4 times without rest in between sets

  1. 20 reps of dumbbell incline press
  2. 20 reps of dumbbell standing shoulder press
  3. Continuous reps until failure of close grip push-ups
  4. 10 reps on every side for standing isolated oblique contractions

Circuit 2 – 4 times without rest in between sets

  1. 20 reps of cable fly
  2. 20 reps of dumbbell lateral raise
  3. 15 reps on every side of kettlebell oblique slashers
  4. 15 reps on every side of side prone oblique twist

Circuit 3 – 4 times without rest in between sets

  1. Continuous reps until failure of depth push-ups
  2. 20 reps of clean and press
  3. 20 reps of cable crunches
  4. 15 reps of isolated crunches (accordion)

Tuesday: Abs, Obliques, Biceps, Back

Circuit 1 – 4 times without rest in between sets

  1. 15 reps on each side single arm cable pull down
  2. 15 reps on each side single arm dumbbell preacher curl
  3. 10 reps on each side standing isolated oblique contractions
  4. 15 reps decline sit-up with oblique twists

Circuit 2 – 4 times without rest in between sets

  1. 15 reps on every side of standing single arm cable low row
  2. 20 reps of rope cable bicep curl
  3. 20 reps of dumbbell standing alternate bicep curls
  4. 20 reps of lying cable upright rows
  5. 15 reps on every side of cable torso twist

Circuit 3 – 4 times without rest in between sets

  1. 20 reps of wide-grip seated machine row
  2. 20 reps of hammer curl
  3. 15 reps on every way of circular Swiss ball crunch
  4. 20 reps on every side of alternating abdominal jack knife

Wednesday: Legs

Circuit 1 – 4 times without rest in between sets

  1. 15 reps of Smith machine back squats
  2. 15 reps of squat jumps
  3. 15 reps of dumbbell stiff leg deadlifts
  4. 20 reps on every leg of single leg standing calf raise

Circuit 2 – 4 times without rest in between sets

  1. 15 reps of leg press
  2. 15 reps of lying leg curl
  3. 15 reps of leg extensions
  4. 15 reps of Swiss ball hamstring curl

Thursday: Cardio

  1. 30 minutes of HIIT cardio

Note:

For the cardio routine, it is important to understand that the routine may vary from one person to another based on their personal requirements. For Jeremy, starting with 20 to 30 minutes cardio from moderate to high intensity is the general routine. This is done five times every week. Changes to the cardio routine and diet is based on the fluctuation of body weight, as well as the composition changes made on the body.

Friday: Abs, Obliques, Triceps, Chest, Shoulders

Circuit 1 – 4 times without rest in between sets

  1. 15 reps of incline Smith machine press
  2. 15 reps of reverse grip barbell shoulder press
  3. 15 reps of overhead cable tricep extensions

Circuit 2 – 4 times without rest in between sets

  1. 15 reps of Pec Dec
  2. 15 reps of dumbbell shoulder fly’s
  3. 15 reps each of 1 arm cable tricep kickback

Circuit 3 – 4 times without rest in between sets

  1. 15 reps of decline chest fly’s
  2. 15 reps of dumbbell seated lateral fly’s
  3. Reps until failure of tricep skullcrushers (TRX)

Circuit 4 – 4 times without rest in between sets

  1. 15 reps of dumbbell shoulder press
  2. 15 reps of bent over dumbbell reverse lateral raise
  3. 15 reps front deltoid raise using resistance bands

Saturday: Abs, Obliques, Biceps, Back

Circuit 1 – 4 times without rest in between sets

  1. 15 reps of lat pulldowns
  2. 15 reps on every arm of concentration curls
  3. 20 reps of decline twisting sit-ups
  4. 20 reps of lying toe touches

Circuit 2 – 4 times without rest in between sets

  1. 15 reps of close grip pulldown
  2. 15 reps of incline hammer curls
  3. 20 reps negative of decline bench leg lifts
  4. 20 reps on every side of cross crunch

Circuit 3 – 4 times without rest in between sets

  1. 15 reps of straight bar seated cable row
  2. 15 reps of twisting dumbbell curls
  3. 20 reps of V ups
  4. 20 reps of straight leg lifts
  5. 15 reps of Pilates roll ups

Sunday: Legs

Circuit 1 – 4 times without rest in between sets

  1. 15 reps single leg press
  2. 20 reps of sit to power jump
  3. 15 reps of single leg seated hamstring curl
  4. 20 reps of seated calf raises

Circuit 2 – 4 times without rest in between sets

  1. 15 reps on every leg of weighted step ups
  2. 15 reps on every leg of walking lunges
  3. 30 reps (as fast as possible) of speed squats
  4. 15 reps of dumbbell still leg deadlifts

Other Notes:

Under the Jeremy Buendia workout routine, supplementation is not required. However, Jeremy himself used to take the usual Whey Isolate Protein, and fat burner if there is a need during a pre-contest. Rather than depending solely on supplements, diet should be done in a very strict way.

Jeremy’s diet is also online available for sale on his website and IG.  While you can strictly follow it down to the last detail, you can also enjoy some alternatives, provided that you are consuming a similar amount of the needed components, thus ensuring that your body still gets the nourishment that it needs on top of bulking up those muscles.

Featured image credit:  @jeremy_buendia

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