Victor Martinez bodybuilder: Biography, diet and exercise plan

All else being equal, the guy with the best genetics will have the best physique. But rarely are all things equal

Victor Martinez bodybuilder was born on July 29, 1973 in San Francisco de Macorís, Dominican Republic. Shortly after the birth of a son, the Martinez family moved to New York and settled in the Washington Heights neighborhood. There Victor grew up and went to school. Already in the elementary grades, the guy got into sports: he played baseball, basketball and football. Victor was introduced to bodybuilding by his first training partner, Stephen Dickerson, who saw the athletic potential of Martinez and later convinced him to link his life and career with bodybuilding.

For the first time, Victor took part in the tournament in 1997, it was the New York Metro Show Championship, where he won first place. Until 2001, Martinez continued to participate in the NPC Championship, in 2001 he became the eighth in the IFBB Night of Champions. The following year, the player finished 13th in his first Arnold Classic Championship. In 2003, Victor won the Night of Champions.

Exercise and Diet plan for Victor Martinez bodybuilder

Exercise and Diet plan for Victor Martinez bodybuilder

Recent achievements:

2010 IFBB Mr. Olympia, eighth place

2011 IFBB Arnold Classic, 3rd place

2011 IFBB Mr. Olympia, 4th place

2011 IFBB Arnold Classic Madrid, 1st place

IFBB New York Pro Championship 2013, 2nd place

2013 IFBB Toronto Pro Supershow, 1st place

2013 IFBB Mr. Olympia, 11th place

Victor Martinez’s Diet

Consider your vector feeding plan during a group gathering period. It is worth noting that he always recommends drinking plenty of water – this is very important. Vic himself drinks up to 4 liters of water daily.

  • One serving: oatmeal, egg white, and orange juice. After breakfast, Victor scheduled a 45-minute workout for cardio.
  • Two meals: a special dish of traditional Dominican cuisine – pancakes with banana and cheese, and protein shake. After this meal, training follows.
  • 3 meals: chicken and Turkish sandwiches.
  • 4 meals: protein shake, then heart.
  • 5 meals: turkey (likely fillet) and rice.
  • 6 eat: good steak and a large amount of rice and turkey.

As you noticed, at the end of the day, even before bed, Victor allows himself to eat enough carbohydrates in the form of rice. It is allowed, because the metabolism is high enough and fats will be deposited in trace amounts. Martinez also eats vegetables for some meals.

Victor Martins exercise plan

First Day (deltoid and trapezoid)

Dumbbell rearing in the hand: 4 sets of 10 reps.

Bench press seats: 4 sets of 10 reps.

Dumbbell lift in front of you: 4 sets of 10 reps.

Reduced with dumbbells, or with a barbell: 4 sets of 10 repetitions.

Second Day (legs)

Leg Press: 4 sets of 10 reps.

Simulator one leg press: 4 sets of 10 reps.

Deadlift on straight legs: 4 sets of 10 reps.

Barbell squats: 4 sets of 10 to 15 repetitions.

The third day (released)

Dumbbell bench press with positive slope: 4 sets of 6-20 reps.

Dumbbell press on a horizontal bench: 4 sets of 10 reps.

Blazer: 4 sets of 10 reps.

Day 4 (rest)

Fifth day (back)

Penis-to-chin drag (trapezoid): 4 sets of 15 reps.

Oblique dumbbell pull: 4 sets of 8-15 reps.

Deadlift: 4 sets of 8-15 reps.

Reduced (trapezoid) by huge weight: 4 sets of 12-15 repetitions.

Push the T-bar into a slope: 4 sets of 10-12 reps.

The sixth day (hands)

Barbell toe raises: 4 sets of 10 reps.

Biceps bar lift on a Scott bench: 4 sets of 10 reps.

Narrow Grip Press: 4 sets of 10 reps.

Dumbbell extension at tilt: 4 sets of 10 reps.

Hammer: 4 sets of 10 reps.

One-handed dumbbell press: 4 sets of 10 reps.

Day Seven (Rest)

What I want to say about the Victor Martinez program: Of course, not all of these exercises are done every week, so every training session is always different from the previous one. Victor always uses big weights, tries to work in denial, as well as with a partner, so he can help, secure, and rejoice before approaching in time.


Team, F. V. (2018, March 8). Víctor Martínez: Height | Weight | Arms | Chest | Biography. Fitness Volt.

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