Jeremy Buendia


Jeremy Buendia is the name to know in Men’s Physique. For three consecutive years, Jeremy has won first place in the Mr. Olympia Physique Showdown, from 2014, 2015, and the most recent 2016 competition.

He is an American IFBB professional and has been competing since he was 17 years old. Jeremy has competed in 19 shows since 2008, 15 of which he has placed in the top 3. Since earning his pro card, Jeremy has only seen defeat once (2nd place in 2013 at Olympia Weekend).

A competitive person at heart, Jeremy is not accustomed to losing, nor is he comfortable with his many first place wins. Jeremy is the type of athlete who continuously pushes himself to ensure he stays at the top. Whether in his intensive training or his strict diet, his main focus is always on his goal of having the greatest physique possible.

With his first place wins now in the double digits, this 26-year-old doesn’t seem to be slowing down for anyone.

Athlete Statistics

Weight: 165 lbs (75 kg) – Stage Weight, 195 lbs (88 kg) – Off Season

Height: 5’8” (1.73 m)

Age: 26

Birth Date: October 10, 1990

Nationality: American

Profession: Fitness Coach & Competition Prep Mentor

Competition History and Accomplishments


2008 – INBF Capital City Natural Bodybuilding & Figure Championships – 6th
2008 – INBF Capital City Natural Bodybuilding & Figure Championships – 4th
2010 – NPC California State Bodybuilding Championships – 3rd
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 Sacramento Class B 1st Place & Overall
2012 – NPC Excalibur Class B 1st Place & Overall
2013 – NPC LA Grand Prix Class B 1st Place & Overall
2013 – NPC Jr USA’s Class B 1st Place & Overall (Earned IFBB Pro Card)
2013 – IFBB Greater Gulf States 1st Place (Earned 2013 Olympia Qualification)
2013 – Mr. Olympia Men’s Physique Showdown 2nd Place
2013 – IFBB Sacramento Pro 1st Place
2014 – IFBB San Jose Pro 1st Place
2014 – Mr. Olympia Men’s Physique Showdown 1st Place (Olympia Champion)
2015 – Mr. Olympia Men’s Physique Showdown 1st Place (Olympia Champion)
2016 – Mr. Olympia Men’s Physique Showdown 1st Place (Olympia Champion)


Young Sports Star

Born in Roseville, California, the young Jeremy was destined for athletic greatness even as a child. Some of his earliest memories were listening to his father workout in the morning.

Jeremy’s athleticism started in high school football. He was a linebacker at Whitney High School in California who earned an all-league honor designation. Though his football career ended in his senior year due to a bulging disc in his neck and back, Jeremy’s fitness journey was only beginning.

Like Father, Like Son

Though Jeremy credits his competitive nature to his brother, it was his dad who first introduced young Jeremy to bodybuilding. In the 1970s, Jeremy’s father Louie was a bodybuilder. And although Louie never competed professionally, Jeremy saw his father’s passion for the sport and his own desire to excel propelled him onto the fitness stage.

Jeremy began competing at 17. By 19 the self-acclaimed overachiever had earned his first bodybuilding title.

A Fast Climb to the Top

In 2009, Jeremy had placed in the National Physique Committee and the Internatioanl Federation of Bodybuilding. In 2012, he made a smooth shift to the Men’s Physique and entered 6 shows. He took 1st place in the NPC Excalibur Championship.

By May of 2013, Jeremy transitioned from amateur to IFBB Pro after winning Overall at the NPC Jr. USA’s. And his rise to the top continued when he placed first in the 2013 Greater Gulf States in New Orleans, Louisiana only 3 short months after.

Jeremy was only 22 when he earned his first Olympia Qualification at the age of 22. Since then, he has 5 IFBB Pro Men’s Physique competitions, including the 3 coveted Men’s Physique Olympia from 2014-2016. He is not only the first ever repeat champion in Mr. Olympia’s Men’s Physique, but he is the only three time winner.

Buendia in the Media

If the Mr. Olympia titles weren’t enough, Jeremy’s face and physique have been plastered on magazines and even romance novels all over the world. He has been featured in the documentary “The Perfect Physique” released in 2015.

Jeremy keeps active on social media, using the platforms of Instagram, Facebook, and YouTube to boost his fan base. He also uses two personal websites for fitness and training, where he coaches others to achieve the success he has earned.

“I think it’s important to give back to the fans by allowing them to see inside our lives to a certain degree. I feel we owe it to them. Being the champ or just being some sort of fitness icon, it’s our job to share our knowledge and experiences with the world.”


Jeremy puts a lot of effort into his training routine by focusing on a mind-muscle connection. He hits the weights hard and heavy, performing most sets until failure on a typical training day. But Jeremy never sacrifices his form. 

He relies on factors such as tempo and rep-range manipulation as well as minimized rest between sets. But much of the credit for his immense improvements goes to his coach, Hany Rambod. Hany is the 15 Olympia Title Coach of bodybuilders like Jay Cutler and Phil Heath.

One of the secrets Hany used to give Jeremy an edge, included FST-7, or fascia stretch training. FST-7 is seven sets of a final exercise targeted to a specific body part. This training element is what Jeremy has claimed to be one of the greatest secrets to his success.

Jeremy’s Sample FST-7 Training Split

*For FST-7 exercises, rest between 30-45 seconds between sets.
**Add 5 partial reps to last set
*** Abs exercises done in a circuit, 1 minute rest between completed circuits
† Advanced athletes contract muscle during FST-7 “rest” period

Dynamic Warm-Up A

  • Treadmill: 3% incline, 3mph/10 minutes walking
  • 3 Rounds: Air Squats x 10 reps, Walking Lunges x 10 reps per leg, Hyper extensions x 15 reps

Dynamic Warm-Up B

  • Upright Bike: Level 6 for 10 minutes
  • 3 Rounds: Push ups x 10 reps, Light banded up right rows x 10, Underhand lat pull downs x 10 reps

Monday – Back and Triceps 

(Dynamic Warm-Up B)

  • Reverse Grip Pull Down – 3 x 10-12
  • V-Bar Pull Down – 3 x 8-12
  • Reverse Grip Barbell Row – 3 x 8-10
  • Low Cable Row (Wide Bar, Palms Facing)** – 3 x 10-12
  • FST-7 Straight Arm Pull Down*† – 7 x 8-12
  • Rope Push Down* – 3 x 10-12
  • Close-Grip Bench Press – 3 x 8-10
  • Weighted Dips** – 3 x 8-10
  • FST-7 Overhead Cable Extension*† – 7 x 8-12

Tuesday – Shoulders and Biceps

(Dynamic Warm-Up B)

  • Seated Lateral Raises** – 4 x 10-12
  • Seated Dumbbell Press – 4 x 8-10
  • Spider Bench Front Raises** – 3 x 8-10
  • FST-7 Standing Lateral Raises*† – 7 x 8-12
  • FST-7 Straight-Bar Spider Curls*† – 7 x 10-12
  • Standing EZ-Bar Curls** – 3 x 8-10
  • Machine Preacher Curls** – 3 x 8-10
  • FST-7 Rope Hammer Curl*† – 7 x 10-12

Wednesday – Legs and Abs

(Dynamic Warm-Up A)

  • Leg Extensions** – 4 x 12-15
  • Squats – 3 x 8-10
  • Hack Squats – 3 x 8-10
  • FST-7 Leg Press*† – 7 x 15-20
  • Seated Leg Curls – 3 x 10-12
  • Stiff-Leg Deadlifts – 3 x 8-10
  • FST-7 Lying Leg Curls*† – 7 x 8-12
  • Reverse Crunch*** – 4 x 14-20
  • Medicine Ball Russian Twist*** – 4 x 14-20
  • V-Ups*** – 4 x 14-20
  • Mountain Climbers – 4 x Failure

Thursday – Chest and Calves

(Dynamic Warm-Up B)

  • Hammer Strength Incline Chest Press** – 4 x 10-12
  • Flat Bench Fly – 3 x 8-10
  • Machine Bench Press – 3 x 8-10
  • FST-7 Standing Cable Fly*† – 7 x 10-12
  • Standing Calf Raise – 4 x 15-20
  • Leg Press Calf Raise – 4 x 15-20
  • FST-7 Seated Calf Raise*† – 7 x 15-20

Friday – Biceps and Triceps

(Dynamic Warm-Up B)

  • FST-7 Seated Dumbbell Curls*† – 7 x 10-12
  • Incline Dumbbell Curls** – 3 x 8-10
  • Machine Preacher Curls** – 3 x 8-10
  • FST-7 Straight-Bar Spider Curls*† – 7 x 10-12
  • Reverse Grip Cable Extension*† – 3 x 10-12
  • Close-Grip Bench Press – 3 x 8-10
  • Laying Overhead Ext. (Cambered Bar) – 3 x 8-10
  • FST-7 Rope Push Down*† – 7 x 8-12

Jeremy has said this specific FST-7 training has increased his gym IQ. FST-7 forces the user to understand and feel what is happening to the target muscle physiologically. This specific training optimizes the pump, but it is not for the faint of heart. The incredible gains seen with FST-7 also comes with significant soreness.

While Jeremy doesn’t take time off (he cycles the 5-day split) except for once every few weeks, it is advised to give 2 days rest period for new FST-7 users.


Like many of his contemporaries, Jeremy’s nutrition consists of clean eating. However, it is determined by his coach Hany each day. This is to ensure his body is reacting as best as it can to his diet.

He is sponsored by Evogen Nutrition. He uses glutamine and BCAAs three times a day from the Evogen Nutrition line to give himself that extra boost that sends him to front and center stage each Mr. Olympia showdown. The supplement list from Evogen he includes in his nutrition include: Cell K.E.M., Carnigen Plus, Lipocide, EVP Plus, AminoJect, and IsoJect Whey Isolate.

His diet primarily consists of chicken, fish, and red meat. He does have carbs, but sweet potatoes are the only starchy carb to make the cut for Jeremy. Cheat meals do happen, but only once every couple of weeks. Jeremy focuses on a re-feed meal every five days, which is just more clean food rather than a cheat. A re-feed would be upping the protein and adding more sweet potatoes rather than his favorite cheat meal of cheeseburgers and fries.

Jeremy’s Sample Meal Plan


Upon Waking:
1 scoop Evogen Cell K.E.M.
2 scoops Evogen Carnigen Plus
1 pill Evogen Lipocide

Meal 1:
1¼ cup liquid egg whites
¾ cup oats

Meal 2:
6 oz. chicken breast
6 oz. sweet potato
½ avocado

Meal 3:
6 oz. chicken breast
6 oz. sweet potato
4 oz. green beans

1 scoop Evogen Carnigen
1 heaping scoop Evogen EVP Plus

1 scoop Evogen AminoJect

2 scoops Evogen IsoJect Whey Isolate
1 scoop Evogen Cell K.E.M.

Meal 4:
6 oz. chicken breast
4 oz. sweet potato
4oz. green beans

Meal 5:
7 oz salmon
½ avocado
Large green salad (cucumber, tomato, lettuce)

Meal 6:
½ cup oats
¾ scoop Evogen IsoJect
1½ tbsp peanut butter

“Diet is everything. I can’t break it down any more than that.”

Idols and Influences

As the number one Men’s Physique competitor, who does Jeremy look up to in the fitness world? Surprisingly, his idol is a non-competitive bodybuilder: his dad.

Even though Louie Buendia never took to the stage, his passion for improving his physique inspired Jeremy so much that he is always in constant competition with himself.

What We Can Learn from Jeremy

As the only 3 time champion of the Mr. Olympia Men’s Physique, Jeremy Buendia can teach amateur bodybuilders not only how to get to the top, but how to stay there.

Buendia has said, “The only person that can stop me is myself – and that’s not going to happen, at least not for a very long time.”

One of the reasons is his discipline. He is detail-oriented and makes sure he goes above the call of duty to keep himself at 100 percent. Whether that’s stretching everyday, seeing his chiropractor or massage therapist, or even allowing that once-a-month rest day, he sees his rise to the top as an accumulation of all these little details.

Putting in the work is easy compared to always ensuring the attention to detail is on point.

“My goal is to continue to win title after title. This is just the beginning of the legacy I’m creating, and I believe that I can go down in the sport as one of the greats if I continue to do the things I know I have to do in order to succeed.”

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