Pietro Boselli's Workout
Pietro Boselli (born 3 December 1988) is an Italian model, engineer, and former mathematics lecturer at University College London.
Boselli was discovered at the age of six and began modelling for Armani Junior. He later went on to study mechanical engineering at University College London, graduating with a first class honours Bachelor of Engineering degree in 2010. He started his Doctor of Philosophy candidature in 2010. During his PhD candidature, Boselli taught undergraduate mathematics to mechanical engineering students. He completed his PhD study on 16 February 2016. In January 2014, a student took note of his physique and stumbled upon his modelling career; the subsequent Facebook post went viral a year later. After the viral post, Boselli signed with the British modelling agency Models 1. He has since been dubbed the "world’s sexiest maths teacher." As of April 2020, his Instagram account has 2.7 million followers.
About the Program
Category: Hypertrophy
Pietro performs a classic routine of the weider type that bodybuilders have been doing forever. It consists in working the muscles only once a week and only one muscle group in each workout session. The only variant we found is that he trains legs for two days.
The key to his routine is to accomplish a high distress of muscle mass, which is achieved with moderately high reps. Always between 6 and 15, with a large number of drop sets, failure sets and pumping until the muscle is completely exhausted.
Rest Time
Rest between sets should be between 45 and 90 seconds. The most common thing in a weider routine is not to re-train a muscle until the following week.
Workout Schedule
Legs
- compound
1. Back squat
- 6 sets of 10 reps
- compound
2. Alternating Lunges
- 2 sets of 20 reps
- isolation
3. Hamstring-Targeted Exercise
- 3 sets of 15 reps
- isolation
4. Hamstring-Targeted Exercise
- 3 sets to failure
- isolation
5. Quad extensions
- 3 drop sets
- isolation
6. Straight leg calf raises
- 6 sets to failure
- isolation
7. Seated calf raises
- 6 sets to failure
Shoulders
- compound
1. Barbell shoulder press
- 4 sets of 14, 6, 10, 3 reps
- compound
2. Behind the neck press
- 3 sets of 9, 6, failure reps
- compound
3. Upright rows
- 3 sets / 14, 10, 9 reps
- isolation
4. Lateral raises
- 4 sets of 10 reps
- isolation
5. Front raises
- 4 sets of 10 reps
- isolation
6. Rear delt raises
- 4 sets of 10 reps
7. External rotations high
- 3 sets of 10 reps
8. External rotations low
- 3 sets of 8 reps
- isolation
9. Rear delt crossovers
- 3 sets of 10, 8, 6 reps
Back
- compound
1. Bent over rows
- 4 sets of 12-10 reps
- compound
2. Wide grip Pull ups
- 4-5 sets of 8-10 reps
- compound
3. Narrow grip pull-ups
- 4-5 sets of 8-10 reps
- compound
4. Low pulley rows
- 3 sets of 10 reps
- isolation
5. Straight arm pull downs
- 3 sets of 10 reps
- compound
6. Behind the neck pull down
- 3 dropsets
Chest
- compound
1. Incline dumbbell press
- 4 sets of 10, 8, 6, 4 reps
- compound
2. Flat dumbbell press
- 3 sets of 7, 6, 5 reps
- compound
3. Wide incline dumbbells
- 3 sets of 7 reps
- compound
4. Wide flat dumbbells
- 3 sets of 7 reps
- isolation
5. Pullovers
- 3 sets of 7, 6, 5 reps
- isolation
6. Cable flyies
- 3 sets of 10 reps
- isolation
7. Dips
- 3 sets to failure
Abs
- isolation
1. Tucked crunches
- 4 sets of 40, 30, 20, 15 reps
- isolation
2. Ball leg raises
- 3 sets to burn
- isolation
3. Cable twists
- 3 sets of 20 reps on each side
- isolation
4. Hanging leg raises
- 3 sets to burn
- isolation
5. Cable crunches
- 3 sets to burn
Arms
- isolation
1. Seated dumbbell curls
- 5 sets 12, 10, 8, 4, 4 reps
- isolation
2. Spider dumbell curls
- 3 sets 10 reps
- isolation
3. Skull crushers
- 2 sets of 10, 8, to failure reps
- isolation
4. Ezy barbell curls
- 6 sets of 10, 10, 8, 8, 4, 4 reps
- isolation
5. Cable tricep extensions
- 10 reps
- isolation
6. Cable wide curls
- 3 sets to burn