The Milos Sarcev Training Split | The Ultimate Guide!


Entrevista a Milos Sarcev - Escuela Culturismo Natural

Milos Sarcev is one of the most successful bodybuilding coaches in the world. Milos is known as a “mad genius” in the bodybuilding world because of his unique approaches to training and nutrition.

Milos trains almost all of his bodybuilding clients using a high-intensity training technique called giant sets.

If you want to become a bodybuilding champion then the Milos Sarcev training program is for you!

Introduction

  • The Milos Sarcev Training Split
  • The Milos Sarcev Chest Workouts
  • The Milos Sarcev Quadricep Workouts
  • The Milos Sarcev Shoulder Workouts
  • The Milos Sarcev Back Workouts
  • The Milos Sarcev Arm Workouts
  • The Milos Sarcev Hamstring Workouts

In this comprehensive guide I will teach you Milos Sarcev’s favorite training split and how he uses it to organize his workouts.

Milos Sarcev organizes his workouts using a 6-day bodybuilding bro-split. He trains each muscle group on their own training day including his quadriceps and hamstrings. Check it out:

The Milos Sarcev Training Split

  • Day 1: Chest
  • Day 2: Quadriceps
  • Day 3: Shoulders
  • Day 4: Back
  • Day 5: Arms
  • Day 6: Hamstrings
  • Day 7: Off

This is an advanced training split that many other professional bodybuilders including Chris Bumstead and Iain Valliere like to use.

The main advantage of this split over a regular 5-day bro-split is you get to train your quads and hamstrings on separate training days. This can be helpful if you have lagging hamstrings and need to perform more training volume for this muscle group.

Here is Milos Sarcev explaining why he likes to split up quads and hamstrings:

“I used to think I could train legs all at once, but my hams were always lagging because I was exhausted from quad training.

So these days, I train quads and hams separately, giving each its own day once a week to ensure complete development.”

Milos Sarcev uses a typical bodybuilding bro split but his training program is anything but normal! Milos likes to train each body part using a high-intensity bodybuilding technique called giant sets.

A giant set is 4 or more exercises performed in a row for a single muscle group with a maximum of 10 seconds rest between sets. For example here is what a giant set would look like for the chest:

Chest Giant Set

  • Step #1: Perform exercise “A”, rest 10 seconds
  • Step #2: Perform exercise “B”, rest 10 seconds
  • Step #3: Perform exercise “C”, rest 10 seconds
  • Step #4: Perform exercise “D”, rest 2-4 minutes, then repeat!

For example you could perform a giant set with incline dumbbell presses, dumbbell flies, incline bench presses and cable crossovers. The possibilities are endless.

Giant sets are so effective because they force your muscles to work longer during the set by increasing the time under tension. This helps you fatigue more muscle fibers and get a crazy pump.

Milos Sarcev believes that giant sets are the most effective and most intense way for you to train. Check it out:

“What is the most intense training system? What creates maximum muscle fiber stimulation? If you’re truly honest with yourself then the answer is giant sets!”

Now let’s take a closer look at how Milos “The Mind” Sarcev trains each body part using his unique training split.

The Milos Sarcev Chest Workouts

Milos Sarcev starts trains his chest on the first training day of the week. Milos likes to train his chest using giant sets. He performs anywhere from 5-10 chest exercises in a row to stimulate as much muscle growth as possible.

Milos also likes to throw in different high-intensity techniques like drop sets, forced reps and even eccentric-only reps to make the workout even more challenging.

Here is what a typical Milos Sarcev chest workout looks like. Check it out:

Milos Sarcev Chest Workout #1

  • Exercise #1: Machine fly, 3 sets of 10 reps, no rest
  • Exercise #2: Supine machine flat press, 3 sets of 10 reps, no rest
  • Exercise #3: 30 degree incline barbell press, 3 sets of 10 reps, no rest
  • Exercise #4: Flat DB fly, 3 sets of 10 reps, no rest
  • Exercise #5: 30 degree incline smith machine press, 3 sets of 10 reps, no rest
  • Exercise #6: 30 degree incline DB fly, 3 sets of 10 reps, no rest
  • Exercise #7: 30 degree incline smith machine press, 3 sets of 10 reps, 2-4 minutes rest

Talk about an intense workout! Milos Sarcev is training his chest using a 7-exercise giant set. He starts by pre-exhausting his chest with machine flies and then performs a variety of compound and isolation exercises to finish things off.

Milos has 2 different ways that he likes to perform this workout. He will perform this giant set several times in a single workout, or he will perform it once and then perform 2-3 other giant sets for his chest using different exercises. Either way this is a very intense way to train.

Now let’s look at a more advanced chest giant set workout. Check it out:

Milos Sarcev Chest Workout #2

  • Exercise #1: 30 degree incline bench press, 3 sets of 10 reps, no rest
  • Exercise #2: Flat DB fly, 3 sets of 10 reps, no rest
  • Exercise #3: Bench press (wide grip), 3 sets of 10 reps**, no rest
  • Exercise #4: Decline bench press, 3 sets of 10 reps, no rest
  • Exercise #5: 30 degree incline smith machine press, 3 sets of 10 reps****, no rest
  • Exercise #6: Flat pin press (4 inches above chest), 3 sets of 10 reps, no rest
  • Exercise #7: 45 degree Incline machine press, 3 sets of 10 reps, no rest
  • Exercise #8: Cable crossover, 3 sets of 10 reps, rest as needed

**On this exercise use extra manual resistance on the lowering phase of each rep

****On this exercise use the tempo contrast method. Alternate between normal speed reps and super slow reps. See the video below for more details.

Here is the training video:

For this workout Milos Sarcev throws in a couple of high-intensity techniques such as eccentric-only reps and the tempo contrast method.

Milos uses the bench press as his third exercise. He loads the bar with 135 pounds and his training partner pushes down on the bar on the lowering phase of each rep. This places an enormous amount of eccentric stress on the chest which is very helpful for stimulating muscle growth.

The tempo contrast method is another powerful high-intensity training technique. The basic idea is to alternate between fast reps and slow reps during your set. You perform 1 rep with a 5-second lifting phase and a 5-second lowering phase, then you perform 1 rep with a normal lifting tempo.

Alternating between fast and slow tempos during the set actually increases the amount of blood flow to the muscle and traps it there. You can watch this video by Christian Thibadeau on the tempo contrast method for more information.

The Milos Sarcev Quad Workouts

Milos Sarcev likes to train the quadriceps and the hamstrings on their own separate training days. This lets him train each muscle group with more volume and intensity than he could if he trained them together on the same day.

Remember, Milos Sarcev uses giant sets during his leg workouts. The last thing you want to do after performing a 10-exercise Milos Sarcev giant sets quad workout is to go and perform a hamstrings workout!

Let’s start by looking at a beginner-friendly quads workout. Check it out:

Milos Sarcev Quad Workout #1

  • Exercise #1: Leg extension, 3-5 sets of 10 reps, no rest
  • Exercise #2: Back squats, 3-5 sets of 10 reps, no rest
  • Exercise #3: Machine hack squats, 3-5 sets of 10 reps, 2-4 minutes rest

For this giant set routine Milos Sarcev uses three exercises: leg extensions, back squats and machine hack squats.

Technically this is a tri-set rather than a giant set because you are only performing three exercises. However, the strategy is still the same. You perform multiple exercises in a row for your quads to fatigue more muscle fibers and create more metabolic stress in the muscle.

Milos is using the pre-exhaust method for this routine. He is using the leg extension machine to fatigue his quadriceps before moving onto compound exercises like back squats and machine hack squats.

This strategy works well for very advanced bodybuilders who want to grow their quads without having to use 500+ pounds on the back squat.

Many legendary bodybuilders such as Dorian Yates and Branch Warren were also big fans of this strategy.

Now let’s look at a more advanced quadriceps giant sets routine. Check it out:

Milos Sarcev Quad Workout #2

  • Exercise #1: Stationary alternating lunge (barbell on back), 3 sets of 10 reps, no rest
  • Exercise #2: Seated machine leg extension, 3 sets of 10 reps, no rest
  • Exercise #3: Front squat, 3 sets of 10 reps, no rest
  • Exercise #4: Pendulum squat, 3 sets of 10 reps**, no rest
  • Exercise #5: Parallel box squat, 3 sets of 10 reps, no rest
  • Exercise #6: Machine hack squat, 3 sets of 10 reps, no rest
  • Exercise #7: Walking alternating DB lunge, 3 sets of 10 reps, 2-4 minutes rest

**On this exercise use the tempo contrast method. Alternate between normal speed reps and super slow reps. See the video below for more details.

Here is the training video for this workout:

This is a brutal quadriceps workout. You have to watch the training video to understand just how hard Milos is pushing his client in this workout.

For example on the leg extension machine Milos has his client perform several forced reps with the help of a training partner.

If you perform this routine correctly then you will collapse on the ground after finishing your set of walking dumbbell lunges! 

The Milos Sarcev Shoulder Workouts

Milos Sarcev says that giant sets work especially well for building big deltoid muscles.

The delts are a very complex muscle group with many different muscle attachments. Most people believe that the delts have three heads but research shows that there are at least 7 different heads of the deltoid muscle!

In order to fully develop all 7 heads you need to use a wide variety of exercises and train them from all angles. Giant sets are perfect for this because you can use many different exercises in one routine to fatigue as many different muscle fibers as possible.

Here is one of Milos Sarcev’s beginner-friendly shoulder routines that you can try. Check it out:

Milos Sarcev Shoulder Workout #1

  • Exercise #1: Seated barbell overhead press, 3 sets of 10 reps, no rest
  • Exercise #2: Seated DB overhead press, 3 sets of 10 reps**, no rest
  • Exercise #3: Bent over rear delt DB fly, 3 sets of 10 reps, no rest
  • Exercise #4: Partial bent over rear delt DB fly, 3 sets of 10 reps, no rest
  • Exercise #5: 60 degree supine DB front raise, 3 sets of 10 reps, no rest
  • Exercise #6: Standing DB lateral raise, 3 sets of 10 reps**, rest as needed

**Perform a double drop set on this exercise

Here is the training video:

This is a great shoulder workout to try if you are new to giant sets.

Milos Sarcev trains his shoulders with 6 different exercises in a row. He uses 2 overhead pressing movements and then 4 isolation exercises for his front, side and rear delts. Absolutely everything is covered with this simple giant sets routine.

If Milos Sarcev is working with a more advanced bodybuilder then he will use more volume and a greater variety of exercises. In fact Milos has trained many of his professional bodybuilding clients using 40-exercise shoulder workouts!

Here is one of these advanced workouts. Check it out:

Milos Sarcev Shoulder Workout #2

Heavy Loading Sets

  • Exercise #1: Standing DB lateral raise, 3 sets of 10 reps, 2 minutes rest
  • Exercise #2: Seated smith machine overhead press, 3 sets of 10 reps, 2 minutes rest

Giant Set #1

  • Exercise #3: Bent-over cable reverse fly, 1 set of 10 reps, no rest
  • Exercise #4: Standing cable lateral raise, 1 set of 10 reps, no rest
  • Exercise #5: Machine lateral raise, 1 set of 10 reps, no rest
  • Exercise #6: Machine overhead press (facing machine), 1 set of 10 reps, no rest
  • Exercise #7: Machine overhead press, 1 set of 10 reps, no rest
  • Exercise #8: Seated DB lateral raise, 1 set of 10 reps**, no rest
  • Exercise #9: Prone DB reverse fly, 1 set of 10 reps**, no rest
  • Exercise #10: Standing ez-bar upright row (wide grip), 1 set of 10 reps, no rest
  • Exercise #11: Standing ez-bar upright row (narrow grip), 1 set of 10 reps, no rest
  • Exercise #12: Smith machine overhead press, 1 set of 10 reps, no rest
  • Exercise #13: Milos 3-way DB lateral raise****, 1 set of 10 reps**, rest as needed

Giant Set #2

  • Exercise #14: Machine overhead press, 1 set of 10 reps, no rest
  • Exercise #15: Standing bent-over DB reverse fly, 1 set of 10 reps, no rest
  • Exercise #16: Standing DB lateral raise, 1 set of 10 reps, no rest
  • Exercise #17: 75 degree prone ez-bar front raise (narrow grip), 1 set of 10 reps, no rest
  • Exercise #18: 75 degree prone ez-bar front raise (wide grip), 1 set of 10 reps, no rest
  • Exercise #19: Seated arcing DB lateral raise******, 1 set of 10 reps, no rest
  • Exercise #20: Seated DB lateral raise********, 1 set of 10 reps, no rest
  • Exercise #21: Seated smith machine overhead press, 1 set of 10 reps, no rest
  • Exercise #22: Ez-bar upright row (narrow grip), 1 set of 10 reps, no rest
  • Exercise #23: Ez-bar upright row (wide grip), 1 set of 10 reps, no rest
  • Exercise #24: Prone DB reverse fly, 1 set of 10 reps**, no rest
  • Exercise #25: Seated DB lateral raise, 1 set of 10 reps**, no rest
  • Exercise #26: Seated DB front raise, 1 set of 10 reps, no rest
  • Exercise #27: Seated bent-over DB reverse fly, 1 set of 10 reps, no rest
  • Exercise #28: Machine overhead press (neutral grip), 1 set of 10 reps, no rest
  • Exercise #29: Machine overhead press (facing machine), 1 set of 10 reps, no rest
  • Exercise #30: Machine lateral raise (manual eccentric emphasis),  1 set of 10 reps, no rest
  • Exercise #31: Machine lateral raise, 1 set of 10 reps, no rest
  • Exercise #32: Bent-over cable reverse fly, 1 set of 10 reps, no rest
  • Exercise #33: Standing cable lateral raise, 1 set of 10 reps, rest as needed

Giant Set #3

  • Exercise #34: Reverse pec dec, 1 set of 10 reps**, no rest
  • Exercise #35: Machine shrug, 1 set of 10 reps, no rest
  • Exercise #36: Machine shrug (holding plates), 1 set of 10 reps, rest as needed

**Double drop set

****Perform 1 arcing DB lateral raise, then 1 DB lateral raise and then 1 overhead DB lateral. Perform 10 reps of each exercise.

******5-second pause in the top position,

********3-second pause in the top position,

Here is the training video:

Now THAT is a Milos Sarcev giant sets routine! We’re talking 36 separate exercises just for the delts! Milos Sarcev has his client perform 2 heavy exercises at the start of the workout with max weight.

After he is done with these exercises he performs 3 brutal giant sets for his shoulders using many different types of exercises. Milos even throws in some high-intensity techniques like drop sets and isometric pauses for good measure.

Training your shoulders may not be as painful as training your quadriceps but you need to have some serious pain tolerance to complete a workout like this.

The Milos Sarcev Back Workouts

Milos Sarcev’s upper back was one of his best body parts on the bodybuilding stage. He built his back using – you guessed it – giant sets!

Training the upper back can be tricky because it is a complex region of the body with many different muscle groups. You have muscles that make your back appear wider like the lats and teres major. You also have muscles that make your back appear thicker like the traps, rhomboids and spinal erectors.

Milos Sarcev likes to organize his giant set routines using exercises that target all of these different muscle groups. In other words he performs plenty of pull ups, pulldowns, rows and occasionally even some deadlift variations.

Here is one of Milos Sarcev’s more extreme upper back giant set routines. Check it out:

Milos Sarcev Back Workout #1

  • Exercise #1: Seated cable row (V-handle), 1 set of 10 reps, no rest
  • Exercise #2: Lat pulldown (wide / neutral grip), 1 set of 10 reps, no rest
  • Exercise #3: Lat pulldown (narrow / supinated grip), 1 set of 10 reps, no rest
  • Exercise #4: 45 degree prone trap bar row, 1 set of 10 reps, no rest
  • Exercise #5: Lat pulldown (narrow / neutral grip)**, 1 set of 10 reps, no rest
  • Exercise #6: Behind the neck lat pulldown (wide / overhand grip), 1 set of 10 reps, no rest
  • Exercise #7: Bent over DB row, 1 set of 10 reps, no rest
  • Exercise #8: Machine pullover, 1 set of 10 reps, no rest
  • Exercise #9: Barbell shrug, 1 set of 10 reps, no rest
  • Exercise #10: Rack pull (above knees), 1 set of 10 reps, no rest
  • Exercise #11: Dead stop t-bar row, 1 set of 10 reps, no rest
  • Exercise #12: Machine pulldown (overhand grip)**, 1 set of 10 reps, no rest
  • Exercise #13: Hammer strength low row (neutral grip), 1 set of 10 reps, no rest
  • Exercise #14: Hammer strength low row (supinated grip), 1 set of 10 reps, no rest
  • Exercise #15: Seated cable row (overhand grip), 1 set of 10 reps, no rest
  • Exercise #16: Seated cable row (supinated grip), 1 set of 10 reps, no rest
  • Exercise #17: Hammer strength pulldown (neutral grip)**, 1 set of 10 reps, no rest
  • Exercise #18: Seated cable row (V-handle), 1 set of 10 reps, no rest
  • Exercise #19: Machine chest supported row (wide / overhand grip), 1 set of 10 reps, no rest
  • Exercise #20: Machine assisted pull up (wide / overhand grip), 1 set of 10 reps, no rest
  • Exercise #21: Straight arm cable pullover, 1 set of 10 reps, no rest
  • Exercise #22: Lat pulldown (wide / overhand grip), 1 set of 10 reps, no rest
  • Exercise #23: Chest supported row (semi-pronated grip), 1 set of 10 reps, no rest
  • Exercise #24: Lying DB pullover, 1 set of 10 reps, no rest
  • Exercise #25: Seated cable row (medium / neutral grip)****, 1 set of 10 reps, no rest
  • Exercise #26: Lat pulldown (wide / neutral grip), 1 set of 10 reps, no rest
  • Exercise #27: Barbell bent over row, 1 set of 10 reps, no rest
  • Exercise #28: Conventional deadlift, 1 set of 10 reps, fall on the floor and die!

**2-second pause in the stretched position on each rep with extra manual overpressure from your training partner

****Perform a 1-10 second pause on each rep. Perform a 10 second pause on the first rep, a 9-second pause on the second rep, an 8-second pause on the third rep and so on.

Here is the training video:

You read that correctly – Milos Sarcev performed 28 different exercises in a row for this giant set routine!

As usual Milos aims for about 10 reps on each exercise. He believes that when you are using giant sets your rep ranges aren’t super important. It’s better to just shoot for 10 reps rather than trying to remember a specific rep range for each exercise.

Here is another high-volume giant sets routine that Milos Sarcev uses with his clients to build a massive upper back. Check it out:

Milos Sarcev Back Workout #2

Giant Set #1

  • Exercise #1: Machine pulldown (narrow / neutral grip), 1 set of 10 reps, no rest
  • Exercise #2: 30 degree chest supported DB arcing row, 1 set of 10 reps, no rest
  • Exercise #3: 30 degree chest supported DB row, 1 set of 10 reps, no rest
  • Exercise #4: Seated barbell shrug, 1 set of 10 reps, no rest
  • Exercise #5: Deficit bent over barbell row, 1 set of 10 reps, no rest
  • Exercise #6: Bent over barbell row, 1 set of 10 reps, no rest
  • Exercise #7: Rack deadlift, 1 set of 10 reps, no rest
  • Exercise #8: Bent over DB row, 1 set of 10 reps, no rest
  • Exercise #9: Smith machine row (supinated grip), 1 set of 10 reps, rest as needed

Giant Set #2

  • Exercise #10: Machine chest supported row (medium / pronated grip), 1 set of 10 reps, no rest
  • Exercise #11: Machine chest supported row (wide / pronated grip), 1 set of 10 reps, no rest
  • Exercise #12: Machine pulldown (wide / pronated grip), 1 set of 10 reps, no rest
  • Exercise #13: Hammer strength low row (supinated grip), 1 set of 10 reps, no rest
  • Exercise #14: Hammer strength pulldown (semi-pronated grip), 1 set of 10 reps, no rest
  • Exercise #15: Machine pulldown (medium / neutral grip), 1 set of 10 reps, no rest
  • Exercise #16: Seated DB shrug, 1 set of 10 reps, no rest

Giant Set #3

  • Exercise #17: Lat pulldown (wide / pronated grip), 1 set of 10 reps, no rest
  • Exercise #18: Lat pulldown (narrow / neutral grip), 1 set of 10 reps, no rest
  • Exercise #19: Behind the neck lat pulldown (wide / pronated grip), 1 set of 10 reps, no rest
  • Exercise #20: Lat pulldown (medium / neutral grip), 1 set of 10 reps, no rest
  • Exercise #21: Straight arm cable pullover (medium / pronated grip), 1 set of 10 reps, no rest
  • Exercise #22: Seated cable row (V-handle), 1 set of 10 reps, no rest
  • Exercise #23: Machine assisted pull up (medium / neutral grip), 1 set of 10 reps, no rest
  • Exercise #24: Seated cable row (medium / supinated grip), 1 set of 10 reps, no rest
  • Exercise #25: Seated cable row (wide / neutral grip), 1 set of 10 reps, no rest
  • Exercise #26: Machine assisted pull up (wide / pronated grip), 1 set of 10 reps, no rest
  • Exercise #27: Seated cable row (V-handle), 1 set of 10 reps, no rest
  • Exercise #28: Lat pulldown (medium / pronated grip), 1 set of 10 reps, no rest
  • Exercise #29: Seated reverse cable fly, 1 set of 10 reps, no rest
  • Exercise #30: Seated cable row (medium / neutral grip), 1 set of 10 reps, no rest

Here is the training video:

This workout features three separate giant sets with about 10 exercises each. This is very similar to how Milos Sarcev usually likes to organize his giant set workouts.

Some bodybuilding coaches like John Meadows and Charles Poliquin tell their clients to perform the same giant set several times in a workout. Milos believes that performing several giant sets with different exercises is a better strategy for more advanced bodybuilders.

Milos Sarcev’s strategy works extremely well but it is more difficult to perform in a typical commercial gym. You almost need to own your own private bodybuilding gym to train this way!

The Milos Sarcev Arm Workouts

Milos Sarcev likes to train one muscle group per workout. The only exception to this rule is his arms – he likes to train the biceps and triceps together on the same workout.

Most bodybuilders like to train their biceps and triceps together because it gives you a better pump in your upper arms.

Milos Sarcev likes to train biceps and triceps together because it gives him the option of performing antagonistic giant sets where you alternate back and forth between exercises for your biceps and exercises for your triceps. I will explain antagonistic giant sets in a minute.

First let’s look at some regular giant sets for the arms. Here is a biceps routine that you can try. Check it out:

Milos Sarcev Biceps Workout #1

  • Exercise #1: Standing cable curl (medium / pronated grip), 3 sets of 10 reps, no rest
  • Exercise #2: 45 degree incline DB curl (supinating grip), 3 sets of 10 reps, no rest
  • Exercise #3: Preacher cable curl (narrow / supinated grip), 3 sets of 10 reps, no rest
  • Exercise #4: Seated ez-bar curl (narrow / supinated grip), 3 sets of 10 reps, no rest
  • Exercise #5: Preacher cable curl (wide / supinated grip), 3 sets of 10 reps, no rest
  • Exercise #6: Seated DB curl (supinated grip), 3 sets of 10 reps, no rest
  • Exercise #7: Machine preacher curl (supinated grip), 3 sets of 10 reps, no rest
  • Exercise #8: Seated alternating DB curl (supinated grip), 3 sets of 10 reps, no rest
  • Exercise #9: Machine preacher curl (narrow / semi-supinated grip), 3 sets of 10 reps, no rest
  • Exercise #10: Standing barbell curl (wide / supinated grip), 3 sets of 10 reps, no rest
  • Exercise #11: Preacher ez-bar curl (wide / pronated grip), 3 sets of 10 reps, no rest
  • Exercise #12: Preacher ez-bar curl (wide / supinated grip), 3 sets of 10 reps, 2-4 minutes rest

This is how Milos Sarcev biceps giant sets normally look. He uses a wide variety of exercises to train the short head of the biceps, the long head of the biceps, the brachialis and the brachioradialis.

In case you didn’t know exercises like incline dumbbell curls where your elbows are behind your body target the long head of your biceps, exercises like preacher curls where your elbows are in front of your body target the short head of your biceps and exercises with a neutral or reverse grip target the brachialis and brachioradialis.

All of these muscle groups need to be trained for maximum development.

Now let’s look at a typical Milos Sarcev triceps routine. Check it out:

Milos Sarcev Arms Workout #2

  • Exercise #1: Seated ez-bar french press (wide / semi-supinated grip), 3 sets of 10 reps, no rest
  • Exercise #2: Cable pushdown (narrow / pronated grip), 3 sets of 10 reps**, no rest
  • Exercise #3: Decline cable extension (low pulley), 3 sets of 10 reps, no rest
  • Exercise #4: Cable pushdown (narrow / supinated grip), 3 sets of 10 reps, no rest
  • Exercise #5: Cable pushdown (narrow / pronated grip), 3 sets of 10 reps, no rest
  • Exercise #6: Ez-bar skull crusher (narrow / pronated grip), 3 sets of 10 reps, no rest
  • Exercise #7: Milos Sarcev tricep extensions (narrow / pronated grip)****, 3 sets of 10 reps, no rest
  • Exercise #8: Ez-bar bench press (wide / pronated grip), 3 sets of 10 reps, no rest
  • Exercise #9: Cable pushdown (medium / pronated grip), 3 sets of 10 reps, no rest
  • Exercise #10: Cable overhead rope extension (high pulley), 3 sets of 10 reps, no rest
  • Exercise #11: Cable rope pushdown, 3 sets of 10 reps, no rest 
  • Exercise #12: 60 degree incline cable extension (narrow / pronated grip), 3 sets of 10 reps, no rest 
  • Exercise #13: 60 degree incline overhead DB extension (2 hands / 1 DB), 3 sets of 10 reps, no rest
  • Exercise #14: 60 degree incline cable rope extension, 3 sets of 10 reps, no rest
  • Exercise #15: Machine pushdowns, 3 sets of 10 reps, no rest
  • Exercise #16: Bench press (shoulder-width grip), 3 sets of 10 reps, 2-4 minutes rest

**Perform a double drop set on this workout

Here is the training video:

Talk about an intense triceps workout! For this routine Milos Sarcev performs 16 different triceps exercises in a row as part of one brutal giant set.

Once again Milos does a great job of using different exercises to target all three heads of the triceps: The long head, the lateral head and the short head. As a general rule of thumb the long head is recruited more when the elbows are in front of or above the body.

Things like close grip bench presses and overhead cable extensions work great. The lateral head of the triceps works harder when the elbow is in front of or below the body. Things like skull crushers, decline close grip bench presses and cable pushdowns work great.

The medial head of the triceps works pretty hard during all triceps exercises but if you really want to target it then exercises where your elbows are below your torso work the best. Things like cable pushdowns and decline triceps extensions with chains work best.

Finally all three heads of the triceps work extremely hard during dips. Now let’s look at an antagonistic giant set routine for the biceps and triceps. Check it out:

Milos Sarcev Biceps / Triceps Workout #1

  • Exercise #1: Supine cable curl high pulley, 1 set of 10 reps, no rest
  • Exercise #2: Lying cable skull crusher (v-handle), 1 set of 10 reps, no rest
  • Exercise #3: Supine cable curl (low pulley), 1 set of 10 reps, no rest
  • Exercise #4: 30 degree incline rope triceps extension (low pulley), 1 set of 10 reps, no rest
  • Exercise #5: Standing cable curl (supinated grip), 1 set of 10 reps, no rest
  • Exercise #6: Standing cable pushdown (pronated grip), 1 set of 10 reps, no rest
  • Exercise #7: 60 degree incline DB curl**, 1 set of 10 reps, no rest
  • Exercise #8: 60 degree incline ez-bar triceps extension, 1 set of 10 reps, no rest
  • Exercise #9: 60 degree incline cable triceps extension (low pulley), 1 set of 10 reps, no rest
  • Exercise #10: Seated barbell curl (supinated grip)***, 1 set of 10 reps, no rest
  • Exercise #11: Seated ez-bar french press, 1 set of 10 reps, no rest
  • Exercise #12: Preacher cable curl (supinated grip / low pulley), 1 set of 10 reps, no rest

**alternate hammer grip and supinating grip

***top half of the range of motion only

For this workout Milos Sarcev is alternating back and forth between exercises for the triceps and exercises for the biceps. This is an unbelievably effective way to train for bigger arms.

When you alternate back and forth between biceps and triceps you can recruit more muscle fibers, your endurance improves and you get a crazy, crazy pump in your arms. Other bodybuilding coaches like John Meadows are also big fans of antagonistic giant sets for the arms.

If you are stuck at an arm training plateau then I strongly recommend you give this routine a try. You won’t regret it!

The Milos Sarcev Hamstring Workouts

Milos Sarcev dedicates an entire day to train his hamstrings. This may seem like overkill but Milos believes the best way to build your hamstrings is to train them separately from your quadriceps.

This strategy lets you use more volume and intensity on your hamstrings workouts. Many top bodybuilders like Chris Bumstead and Iain Valliere are also big fans of this approach.

Here is one of Milos Sarcev favorite hamstrings giant sets workouts. Check it out:

Milos Sarcev Hamstrings Workout #1

  • Exercise #1: 45 degree back extension (bodyweight only)**, 1 set of 10 reps, no rest
  • Exercise #2: Lying leg curl (feet dorsiflexed / pointing out), 1 set of 10 reps***, no rest
  • Exercise #3: Machine hack squat****, 1 set of 10 reps, no rest
  • Exercise #4: Stiff-legged deadlift, 1 set of 10 reps, no rest
  • Exercise #5: Seated leg curl (feet dorsiflexed / pointing straight), 1 set of 10 reps*****, no rest
  • Exercise #6: Stationary alternating lunge (barbell on back), 1 set of 10 reps, no rest
  • Exercise #7: 45 degree leg press (sumo stance), 1 set of 10 reps, no rest
  • Exercise #8: Cybex leg press (sumo stance), 1 set of 10 reps, no rest

**Your training partner adds manual resistance in the stretched position of every rep

***Performed as a double drop set. Perform 10 reps, drop the weight, perform 10 reps, drop the weight, perform 10 reps, done!

****The eccentric range is performed as normal. The concentric range is performed with your butt OFF the padding – your goal is to perform a hip thrusting motion to engage the glutes more. Watch the video for more details.

*****Perform a 10-second isometric hold in the contracted position on the first rep, a 9-second isometric hold on the 2nd rep, an 8-second isometric hold on the 3rd rep and so on. On your 10th rep you perform a 1-second isometric hold.

Here is the training video for this workout:

This workout was performed by Sergio Olivia Jr., the son of the legendary bodybuilder Sergio “The Myth” Olivia.

Milos Sarcev has him perform 8 exercises for his hamstrings including different variations of leg curls, stiff legged deadlifts, back extensions, lunges and sumo leg presses. He also throws in plenty of high-intensity techniques like drop sets, eccentric reps and iso-holds to make the workout even more challenging.

Here is a more extreme Milos Sarcev hamstrings giant set workout that you can try. Check it out:

Milos Sarcev Hamstrings Workout #2

  • Exercise #1: Romanian deadlift, 3 sets of 10 reps, no rest
  • Exercise #2: Kneeling leg curl, 3 sets of 10 reps, no rest
  • Exercise #3: Alternating stationary DB lunge, 3 sets of 10 reps, no rest
  • Exercise #4: Romanian deadlift**, 3 sets of 10 reps, no rest
  • Exercise #5: Lying leg curl, 3 sets of 10 reps, no rest
  • Exercise #6: 45 degree back extension, 3 sets of 10 reps, no rest
  • Exercise #7: Lying leg curl, 3 sets of 10 reps, no rest
  • Exercise #8: Seated leg curl, 3 sets of 10 reps, no rest
  • Exercise #9: Romanian deadlift, 3 sets of 10 reps, no rest
  • Exercise #10: Seated leg curl, 1 set of 10 reps, no rest
  • Exercise #11: Reverse hyperextension,  1 set of 10 reps, no rest
  • Exercise #12: Seated leg curl, 1 set of 10 reps, no rest
  • Exercise #13: Machine hip abduction, 1 set of 10 reps, no rest
  • Exercise #14: Lying leg curl, 1 set of 10 reps, no rest
  • Exercise #15: Lying leg curl (alternating legs), 1 set of 10 reps, no rest

**Swing your arms forwards and then back in the bottom position of each rep

Here is the training video:

Talk about an intense hamstrings workout! The truth is training the hamstrings can be a little boring. There are only so many exercise variations that you can do and it is hard to get excited over leg curls or stiff legged deadlifts.

If your hamstrings lag behind your quads then training them on their own separate training day like Milos Sarcev may be just what you need to shock them into growth.

Conclusion | The Milos Sarcev Training Split!

Milos “The Mind” Sarcev might be the most successful coach in the history of bodybuilding. He has trained more IFBB professional bodybuilders than anyone in the world today. 

If you are an advanced bodybuilder then I highly recommend you give his giant sets training style a shot. He has used it with many of the world’s top bodybuilders including Mr. Olympia finalist Dennis Wolf to build a massive chest.

If you enjoyed this content then make sure you check out my article “The Milos Sarcev Training Program!” It may be just what you need to take your training to the next level. 

“What is the most intense training system? What creates maximum muscle fiber stimulation? If you’re truly honest with yourself then the answer is giant sets!”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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