What is bodybuilder Lee Labrada’s diet and workout routine?


Lee Labrada is a former professional bodybuilder from the 1980s and 1990s, weighing between 185 and 195 pounds.

His physique was similar to that of Frank Zane, who was known for his classic bodybuilding. Labrada has finished fourth at the Mr. Olympia seven times in a row.

Although he never won the Mr. Olympia, Labrada had several IFBB Grand Prix victories during his career. Now over 60, he still trains regularly, but has changed his training routine significantly from what it was when he competed on stage.

Lee Labrada’s Workout Routine

Labrada was a big proponent of high volume training and he often trained with up to 20 sets per body part.

He usually trained for two hours at a time, but changed up his training routines to keep things fresh. While Mike Mentzer made news using a low-volume approach, Labrada stuck to high-intensity training.

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Labrada changed her routine from time to time to avoid boredom and training plateaus.

His favorite division included chest and shoulders on Monday, back and biceps on Tuesday, legs on Wednesday, and abs and rest on Thursday. On Friday, he again focused on chest and shoulders and repeated the cycle with back and biceps, legs, abs, and rest.

To train each muscle group from multiple angles, Labrada performed multiple exercises per muscle group.

For example, he used 12-16 different exercises for his legs and back, 10-12 for his shoulders and chest, and 6-9 for his biceps and triceps. Along with varying the exercises he performed, Labrada also varied the number of sets he did for each muscle group.

Lee Labrada’s Diet

Lee Labrada was an extremely disciplined person. He made sure to weigh everything he ate and drank and noted the number of calories he consumed each day.

Labrada kept a diary of his diet and exercise regimen, which was stored in a safe at his home. These journals were invaluable, as they detailed changes in his diet and other factors that helped him make huge physical improvements.

He turned training and nutrition into a science, gathering data over time and developing a system that allowed him to precisely follow a predetermined path to success. It was like connecting the dots in his quest for a perfect physique.

Throughout the off-season, Labrada ate five to six small meals a day, including 40 grams of protein at each meal.

His diet consisted largely of complex carbohydrates such as oatmeal, yams, rice, and beans, along with fruits and yogurt. Today, her diet contains more calories from fat, mostly good fats, such as fish oil and olive oil.


Lee Labrada’s philosophy fits well with the “less is more” approach to training (especially true for an aging bodybuilder).

His exercises were basic and focused, and he did them diligently. If you’re new to weight training, it might be a good idea to consider skipping some of these exercises first. Add them as you progress.

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