Franco Columbu Diet Plan and Workout Routine 

Franco Columbu Workout and Diet Plan!

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Franco Columbu, a legendary bodybuilder and foremost figure in the fitness and bodybuilding world, was born in Sardinia. 

Columbu’s journey in physical prowess began with a different sport—boxing. However, fate had something else in store for him when he crossed paths with Arnold Schwarzenegger in Munich in 1965. 

Columbu became forever associated as Arnold Schwarzenegger’s trusted sidekick and close companion from that moment forward.

In 1969, Franco Columbu decided to follow Arnold Schwarzenegger to California, where their partnership flourished, solidifying them as a dynamic duo of bodybuilding. 

Together, they dominated the bodybuilding scene, becoming inseparable friends. However, their camaraderie would face a temporary halt whenever they found themselves competing against each other for the same title. Despite his remarkable talent and dedication, Columbus never surpassed Schwarzenegger’s success.

Columbu’s rise to prominence came with a string of impressive victories. He claimed the prestigious titles of 1970 IFBB Mr. Europe and IFBB Mr. Universe, showcasing his exceptional physique and undeniable talent. 

In 1971 he added another accolade to his name by winning the IFBB Mr. World competition. His dedication and hard work paid off even further when he secured consecutive lightweight class victories at the 1974 and 1975 IFBB Mr. Olympia contests. 

However, it was in 1976 that Columbu indeed reached the pinnacle of his career by winning the overall title at the IFBB Mr. Olympia, solidifying his status as one of the best in the sport.

Franco Columbu Diet Plan and Workout Routine 
via old school lab

Columbu’s unwavering determination and tenacity were tested in 1977 when he suffered a devastating leg injury during the World’s Strongest Man contest. 

Despite this setback, Columbus refused to succumb to defeat. With sheer grit, he embarked on an arduous rehabilitation program, utilizing his skills as a chiropractor to aid in his recovery. 

In 1981 following Schwarzenegger’s triumphant comeback victory at the IFBB Mr. Olympia in Sydney, Columbus made his remarkable comeback by claiming the 1981 IFBB Mr. Olympia title. It was an incredible testament to his resilience and dedication to the sport.

Columbu’s impact on bodybuilding extended beyond his remarkable achievements on stage. He pioneered a path for shorter individuals in the sport, following in the footsteps of trailblazers like Jack Delinger. 

Known for his extraordinary deadlift ability and the unique horizontal crease in his pectoral muscles, Columbus possessed a physique that embodied true strength and power. 

His skills in boxing, acquired during his early days in Italy, seamlessly transitioned to the bodybuilding stage, allowing him to captivate audiences with his exceptional presence.

His bodybuilding career was filled with triumphs, comebacks, and an unwavering dedication to pushing physical boundaries. 

Franco Columbu Diet Plan

Franco Columbu Diet Plan and Workout Routine
via franco columbu instagram

Franco Columbu followed a simple, healthy diet plan to promote strength and vitality. His meals consisted mainly of fresh vegetables, fruits, and protein sources to support his intense workouts and muscle gains. 

He preferred a diet high in proteins and fats and low in carbs, often including steak as a hearty and filling meal providing essential amino acids for muscle recovery and growth.

Contrary to common practice, Franco sometimes consumed steak and eggs before intense training sessions to enhance his energy levels throughout the workouts. He ensured an adequate protein intake by consuming whole foods like eggs, yogurt, milk, and dairy products.

He finished around 200 grams of protein daily during his training days, which was later reduced to 120 grams after retiring. He maintained a low-carb intake while incorporating essential fiber and nutrients into his diet.

To avoid monotony, Franco included various food items in his diet plan, experimenting with different cooking styles to make healthy eating enjoyable and sustainable. 

Franco Columbu’s diet plan revolved around nourishing his body, supporting his fitness goals, and ensuring a diverse and satisfying culinary experience.

Franco Columbu Meal Plan 

franco columbu nutrition
via franco columbu instagram

Franco Columbu’s diet was a crucial aspect of his championship physique. 

The following outlines what he typically consumes in a day:

Franco Columbu Meal 1 

  • 4 fresh eggs
  • 1 fresh fruit in season 
  • A glassful of orange juice
  • Homemade plain yogurt
  • A glassful of water

Franco Columbu Meal 2

  • Large vegetable salad with oil and vinegar dressing
  • 1 cooked fresh vegetable
  • A generous portion of fresh broiled protein such as chicken, fish, prime cuts of beef, or lamb
  • Wine or mineral water

Franco Columbu Meal  3

  • A plate of selected imported cheeses
  • Tuna fish
  • Fresh fruits or nuts

Franco Columbu Meal 4

  • Large vegetable salad with oil and vinegar dressing
  • 1 cooked fresh vegetable
  • A generous portion of fresh broiled protein such as chicken, fish, prime cuts of beef, or lamb
  • Wine or mineral water

Franco Columbu Meal 5

  • A bowl of fresh yogurt

Franco Columbu’s meals encompassed a balanced combination of protein, vegetables, fruits, dairy, and healthy fats. 

This meal plan gave him the necessary nutrients to fuel his intense workouts, promote muscle growth and recovery, and maintain overall health and vitality.

Franco Columbu Workout Routine

franco columbu workout
via franco columbu instagram

Here is the complete workout routine of Mr. Olympia 1981 Franco Columbu: 

Day 1: Chest Workout

Bench Press3 Sets 10-15 and 4 Reps
Dumbbell Flyes3 Sets 15-20 and 6 Reps
Incline Bench Press3 Sets 15 Reps
Barbell Pullovers3 Sets  20-25 Reps
Dips3 Sets to Failure
Cable Crossovers3 Sets 20-25 Reps

Day 2: Shoulder Workout

Lateral Raise4 Sets 10-15 Reps
Bent Over Reverse Laterals6 Sets 10-15 Reps
BTN Press4 Sets 10-12 Reps
Alternating Dumbbell Front Raise3 Sets 8-12 Reps
Cable Lateral Raise3 Sets 10-12 Reps

Day 3: Back Workout

Wide Grip Pull-Up6 Sets 10-15 Reps
T-Bar Row4 Sets 10 Reps
Seated Cable Row4 Sets 10 Reps
One arm Dumbbell Row3 Sets 10 Reps
Hammer Grip Pull-Ups3 Sets 10 Reps

Day 4: Arm Workout

Triceps Pushdown4 Sets 8-12 Reps
Standing Dumbbell Curl4 Sets 8-12 Reps
Barbell Skull Crushers4 Sets 8-12 Reps
Barbell Preacher Curl4 Sets 12-15 Reps
Seated French Press4 Sets 10-12
Seated Incline Dumbbell Curl4 Sets 12-15 Reps

Day 5: Leg Workout

Squats7 Sets 15-20 Reps
Leg Press4 Sets 40-50 Reps
Leg Extensions6-7 Sets 15-20 Reps
Barbell Lunge2-3 Sets 12-15 Reps
Deadlift6 Sets 5-8 Reps

Day 6 and 7: Rest

  • Rest and Recovery
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