BUENDIA’S
TRAINING SPLIT
DAY 1 Chest
DAY 2 Back
DAY 3 Shoulders
DAY 4 Rest
DAY 5 Arms
DAY 6 Legs
DAY 7 Rest or repeat Day 1
forgoes the typical array of intensity
boosters. “I rarely use partials or
peak holds,” he says. “When I can
no longer get a full, clean rep, that’s
when I stop.” Four sets for each
arm and he’s out.
MINTING THE TROPHY
around 10 to 15 reps—although, as
with all his exercises, he doesn’t
count strictly, instead going until
he’s cashed out his rear delts and
can’t do another rep cleanly—
typically adding peak contraction
holds on the last set or two.
TO THE END
The final stop on shoulder day is the
preloaded barbell rack. Buendia
grasps a 30-pounder, holding it
directly in its center so it’s steady in
48
FLEX | MARCH 2018
his hand, and readies himself to do
one-arm barbell laterals. “This
exercise forces you to stabilize the
barbell, and so when you lift it you
have to initiate and engage with
the delt,” he says. “If you end up
swinging the weight at all and using
momentum, the barbell won’t stay
balanced. It’s a great option for
isolating and finishing off the lateral
head.”
Because this move is more
technically challenging, Buendia
While his workouts have grown
more challenging over the years,
thanks to Rambod and the FST-7
protocol, Buendia embraces them
as exactly what he needs to stay
ahead of the quality competitors
gravitating to men’s physique. As
the calendar turns to 2018, he has
a number of plans—including a May
wedding to fiancée and IFBB Pro
League bikini competitor Narmin
Assria—but one goal remains
steadfastly fixed in his mind.
“I got my eyes set on No. 5,”
the reigning Olympia champ says.
“I haven’t competed in any other
shows besides the Olympia the
past four years. Doing other
contests is great, but that’s the
top show, and my businesses
are booming, so I need to take
care of that.”
Those businesses include
contest-prep coaching, online
programs, and other products
available through his website
jeremybuendiafitness.com, as
well as a newly launched clothing
company, Vanquish Fitness
(vqfit.com). “I’m trying to set a good
example,” he says. “I want future
competitors to have something to
live up to. If all I do
is win the contest but don’t do
anything with it afterward, then
being the Men’s Physique Olympia
champion doesn’t mean much.
I want to create value behind that
title for years to come.”