Here’s This Half Iranian & Half American IFBB Pro Arash Rahbar’s Workout Routine
I’m fascinated by Arash Rahbar’s workout routine and how it transformed this half-Iranian and half-American athlete into a Classic Physique champion. Despite beginning competition at 32, Rahbar’s dedication quickly propelled him to secure runner-up at the 2016 Mr. Olympia Classic Men’s Physique and claim victory at the prestigious 2016 New York Pro.
Throughout his early years, Arash maintained a profound admiration for bodybuilding icons like Arnold Schwarzenegger, Ronnie Coleman, and Kevin Levrone (The Maryland Muscle Machine). Despite his passion for the sport, persistent self-doubt about his physique kept him from the competitive stage, even though bodybuilding had thoroughly captivated his interest for decades.
The transformative year came in 2014 when Arash finally embraced competition, triumphantly claiming first place at the NPC Bev Francis Atlantic States. His exceptional talent was further confirmed when he won the IFBB North American Championships that same year, earning his coveted Professional status in bodybuilding.
Arash Rahbar’s Workout Split
The Classic Physique champion follows a six-day training schedule that maximizes muscle development while having crucial recovery periods. This methodical approach allows Rahbar to maintain optimal training intensity while preventing overtraining.
- MONDAY: Chest
- TUESDAY: Off (2 sessions cardio, calves, abs)
- WEDNESDAY: Back
- THURSDAY: Shoulders
- FRIDAY: Off (2 sessions cardio, calves, abs)
- SATURDAY: Arms
- SUNDAY: Legs
Arash Rahbar’s Workout Routine
The acclaimed Classic Physique competitor maintains consistently heavy lifting throughout both off-season and pre-competition phases, a philosophy that defines the effectiveness of Arash Rahbar’s workout routine. This distinctive approach particularly emphasized during his back training sessions, forms the cornerstone of his physique development strategy. It complements his regimen with strategic cardio programming that transitions from high-intensity interval training (HIIT) to steady-state as competition approaches.
Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline DB Press (Warm Up) | 2 | 15 – 20 |
| Incline DB Press | 4 | 8 – 12 |
| Flat DB Press or Hammer Press | 4 | 10 |
| DB Flys | 4 | 8 – 10 |
| Cable Flys | 4 | 12 |
Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Pull Ups (Assisted) | 4 | 15 |
| DB Pullovers | 4 | 15 |
| Bent Over BB Rowing | 4 | 8 – 12 |
| Seated Close Grip Rowing | 3 | 10 |
| 1 – Arm DB Rowing | 3 | 10 |
| Lat Pulldowns | 4 | 10 – 12 |
| BB Deadlift | 4 – 5 | 8 – 15 |
Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Side Lateral Raises (Warm Up) | 2 | 25 |
| Seated DB Press | 4 | 10 – 12 |
| Military or Hammer Press | 3 | 8 – 10 |
| Standing 1 – Arm Lateral Raises | 4 | 10 – 12 |
| 1 – Arm DB Upright Rowing | 3 | 12 |
| Bent Over DB Flys | 4 | 15 |
| Seated Cable Rope Pulls | 4 | 10 – 12 |
Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Close Grip BB Bench Press | 4 | 10 – 15 |
| Straight Bar Push Downs | 3 | 10 |
| DB Triceps Kickbacks | 3 | 10 – 12 |
| 1 – Arm DB Concentration Curls | 4 | 8 – 10 |
| Seated Cable Curls | 3 | 10 – 12 |
| Standing DB Alternate Biceps Curls | 3 | 10 – 12 |
| Standing 1 – Arm Cable Extensions | 3 | 15 – 20 |
Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions (Warm Up) | 3 | 15 – 20 |
| Leg Curls (Warm Up) | 3 | 15 – 20 |
| Wide Stance BB Squats (Warm Up) | 2 | 8 – 15 |
| Wide Stance BB Squats | 4 | 8 – 15 |
| Leg Press (Shoulder Width Stance) | 4 | 15 – 20 |
| Hack Squats | 3 | 10 – 12 |
| Seated Leg Extensions | 4 | 15 |
| Seated Leg Curls | 4 | 12 – 15 |
| Standing Leg Curls | 4 | 10 – 15 |
Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Haning Leg Raises | 5 – 6 | 20 – 25 |
| Cable Crunches on Knees | 4 | 20 |
| Lying Crunches | 5 – 6 | 20 – 30 |
Arash Rahbar’s Diet Plan
Meal 1:
- Flank Steak – 7 Oz
- Rice – 1 Cup
Meal 2:
- Rice – 1 Cup
- Chicken – 7 Oz
Meal 3:
- Rice – 1 Cup
- White Fish – 7 Oz
Meal 4:
- Chicken Breast – 7 Oz
- Almonds – ¼ Cup
- Salad
Meal 5:
- Chicken – 7 Oz
- Almonds – ¼ Cup
Arash Rahbar’s Diet Plan on Leg Days
Meal 1:
- Flank Steak – 7 Oz
- Vegetables (Cooked) – 2 Cups
Meal 2:
- Rice – ½ Cup
- Chicken – 7 Oz
Meal 3:
- Rice – 1 Cup
- White Fish – 7 Oz
Meal 4:
- Chicken Breast – 7 Oz
- Almonds – ¼ Cup
Meal 5:
- Tuna or Chicken – 7 Oz
- Almonds – ¼ Cup
Supplements
- L – Carnitine
- Thermogenic Fat Burner
- Multivitamins
- CLA
- Pre Workout
- BCAAs
- Glutamine
- Whey Protein
- Creatine
- ZMA
Arash Rahbar: Journey to Bodybuilding Success
Arash Rahbar’s passion for bodybuilding began at the impressionable age of 12, inspired by icons like Arnold Schwarzenegger, Sylvester Stallone, and Hulk Hogan. Despite lacking formal guidance, he immersed himself in studying legends such as Kevin Levrone, Dorian Yates, and Ronnie Coleman—analyzing their training regimens and nutrition plans. By high school, Arash had already adopted the disciplined lifestyle of a professional, carrying a gallon of water everywhere and adhering to a strict six-meal daily diet, believing bodybuilding was simply “in his blood.”
Though Arash meticulously studied bodybuilding and trained rigorously throughout his youth, he repeatedly postponed competing due to harsh self-criticism. The turning point came when he relocated near a popular New York gym, where he befriended NPC Men’s Physique competitors. Their encouragement finally gave Arash the confidence to step onto the stage at age 32.
Arash’s patience paid off magnificently. In 2014, he not only won his debut competition but also earned his IFBB Pro card. His crowning achievement came at the 2016 Mr. Olympia Classic Physique, where he placed an impressive second, followed by fourth place in 2017.
Wrapping Up
Arash Rahbar exemplifies how dedication and patience can lead to extraordinary achievements in the bodybuilding world. Despite beginning his competitive career at 32, his lifelong study of the sport and unwavering commitment to a bodybuilder’s lifestyle allowed him to quickly rise through the ranks and establish himself as an elite Classic Physique competitor on the world stage.
Arash Rahbar’s workout routine demonstrates the effectiveness of consistent heavy lifting complemented by strategic recovery periods. His six-day training split, meticulous attention to form, and carefully calibrated nutrition plan showcase the blueprint that transformed this half-Iranian, half-American athlete into a Classic Physique champion.
