Jeremy Buendia Biography

HeightWeightDate of BirthNationality
‎5 ft 8 in (1.76 m)‎(off-season) 195 lb; (on-season) 165 lb19901010American

Jeremy Buendia’s Contest history

  • 2018 IFBB Mr Olympia – 4th
  • 2017 IFBB Mr Olympia – 1st
  • 2016 IFBB Olympia Weekend – 1st
  • 2015 IFBB Olympia Weekend – 1st
  • 2014 IFBB San Jose Pro – 1st
  • 2014 IFBB Olympia Weekend – 1st
  • 2013 NPC Amateur Grand Prix Los Angeles – 1st
  • 2013 NPC Amateur Grand Prix Los Angeles – 1st
  • 2013 NPC Junior USA Championships – 1st
  • 2013 IFBB Greater Gulf States Pro – 1st
  • 2013 IFBB Olympia Weekend – 2nd
  • 2013 IFBB Sacramento Pro – 1st
  • 2012 NPC California Governors Cup Championships – 2nd
  • 2012 NPC California Governors Cup Championships – 4th
  • 2012 NPC Los Angeles Grand Prix Championships – 2nd
  • 2012 NPC California State Championships – 2nd
  • 2012 NPC San Francisco Championships – 7th
  • 2012 NPC Excalibur Championships – 1st
  • 2010 NPC California State Bodybuilding Championships – 3rd
  • 2008 INBF Capital City Natural Bodybuilding & Figure Championships – 6th
  • 2008 INBF Capital City Natural Bodybuilding & Figure Championships – 4th

Jeremy Buendia Chest

Workout Plan

Monday: Push day
Circuit 1

  • DB Incline Press 20 reps
  • DB Standing Shoulder Press 20 reps
  • Close Grip Push-ups failure
  • Standing Isolated Oblique Contractions 10 each side
  • Repeat 4x with no rest between sets

Circuit 2

  • Cable Fly 20 reps
  • DB Lateral Raise 20 reps
  • KB Oblique Slashers 15 reps each side
  • Side Prone Oblique Twist 15 reps each side
  • Repeat 4x with no rest between sets

Circuit 3

  • Depth Push-ups failure
  • Clean and Press 20 reps
  • Cable Crunches 20 reps
  • Isolated Accordion Crunches 15 reps
  • Repeat 4x with no rest between sets

Tuesday: Pull Day
Circuit 1

  • Single Arm Cable Pull Down 15 reps each side
  • Single Arm DB Preacher Curl 15 reps each side
  • Standing Isolated Oblique Contractions 10 each side
  • Decline Sit-up with Oblique Twists 15 reps
  • Repeat 4x with no rest between sets

Circuit 2

  • Standing Single Arm Cable Low Row 15 reps each side
  • Rope Cable Bicep Curl 20 reps
  • DB Standing Alternate Bicep Curls 20 reps
  • Lying Cable Upright Rows 20 reps
  • Cable Torso Twist 15 reps each side
  • Repeat 4x with no rest between sets

Circuit 3

  • Seated Machine Row (wide-grip) 20 reps
  • Hammer Curl 20 reps
  • Swiss Ball Circular Crunch 15 reps each way
  • Alternating Abdominal Jack Knife 20 reps each side
  • Repeat 4x with no rest between sets

Jeremy Buendia Back

Wednesday: Lower Body
Circuit 1

  • Smith Machine Back Squats 15 reps
  • Squat Jumps 15 reps
  • DB Stiff Leg Deadlifts 15 reps
  • Single Leg Standing Calf Raise 20 reps each
  • Repeat 4x with no rest between sets

Circuit 2

  • Leg Press 15 reps
  • Lying Leg Curl 15 reps
  • Leg Extensions 15 reps
  • Swiss Ball Hamstring Curl 15 reps
  • Repeat 4x with no rest between sets

Thursday: Cardio
30 mins HIIT cardio

Friday: Push Upper Body
Circuit 1

  • Incline Smith Machine Press 15 reps
  • Reverse Grip Barbell Shoulder Press 15 reps
  • Overhead Cable Tricep Extensions 15 reps
  • Repeat 4x with no rest between sets

Circuit 2

  • Pec Dec 15 reps
  • Dumbbell Shoulder Fly’s 15 reps
  • 1 Arm Cable Tricep Kickback 15 reps each
  • Repeat 4x with no rest between sets

Circuit 3

  • Decline Chest Fly’s 15 reps
  • Seated Dumbbell Lateral Fly’s 15 reps
  • TRX Tricep Skullcrushers failure
  • Repeat 4x with no rest between sets

Circuit 4

  • DB Shoulder Press 15 reps
  • Bent Over Dumbbell Reverse Lateral Raise 15 reps
  • Front Deltoid Raise (with bands) 15 reps
  • Repeat 4x with no rest between sets

Saturday: Pull Upper Body Workout
Circuit 1

  • Lat Pulldowns 15 reps
  • Concentration Curls 15 reps ea
  • Decline Twisting Sit-ups 20 reps
  • Lying Toe Touches 20 reps
  • Repeat 4x with no rest between sets

Circuit 2

  • Close Grip Pulldown 15 reps
  • Incline Hammer Curls 15 reps
  • Decline Bench Leg Lifts (negatives) 20 reps
  • Cross Crunch 20 reps each side
  • Repeat 4x with no rest between sets

Circuit 3

  • Seated Cable Row with Straight Bar 15 reps
  • Twisting Dumbbell Curls 15 reps
  • V-ups 20 reps
  • Straight Leg Lifts 20 reps
  • Pilates Roll Ups 15 reps
  • Repeat 4x with no rest between sets

Jeremy Buendia

Sunday: Lower body
Circuit 1

  • Single Leg Press 15 reps
  • Sit to Power Jump 20 reps
  • Single Leg Seated Hamstring Curl 15 reps
  • Seated Calf Raises 20 reps
  • Repeat 4x with no rest between sets

Circuit 2

  • Weighted Step Ups 15 reps each leg
  • Walking Lunges 15 reps each leg
  • Speed Squats 30 reps as fast as possible
  • DB Stiff Leg Deadlifts 15 reps
  • Repeat 4x with no rest between sets

Jeremy Buendia Mr Olympia

Diet Plan

  • Meal 1: 1 cup of Liquid Egg Whites and ½ a cup of Oatmeal
  • Meal 2: 35 grams of Whey Isolate, 1 Orange/Apple and 24 almonds
  • Meal 3: 8 oz. Tilapia/Chicken Breast and 7 oz. Sweet Potato
  • Meal 4: 8 oz. Filet Mignon or 96% Lean Ground Beef and 7 oz. Asparagus
  • Meal 5: (Pre workout) 8 oz. Tilapia/Chicken Breast and 7 oz. Asparagus
  • Meal 6: (Post workout) 50 grams of Whey Isolate, ½ a cup of Oatmeal and 1 tbsp. of Honey

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