Rich Gaspari’s Workout Routine, Diet Plan & Supplements

An American Retired Professional Bodybuilder & Entrepreneur Who’s Also Listed Into the IFBB Hall of Fame Earlier in 2004

From an ambitious bodybuilder to getting into the IFBB Hall of Fame earlier in 2004, Rich Gaspari is a retired and popular competitive IFBB bodybuilder. Furthermore, he’s the owner of supplement company Gaspari Nutrition started in 1997 and one of the greatest bodybuilders who has rubbed shoulders with many greatest athletes of bodybuilding history.

Likewise, if you’re his fan or have questions such as what’s Rich Gaspari’s workout routine or his diet plan, then keep reading.

About Rich Gaspari

In childhood, Rich idolized comic book superheroes like Spiderman and Batman because of their shredded physique, and that’s the very same reason that attracted and inspired him to build a powerful muscular physique.

And, as his interest start growing and he started getting results, he further looked up to Golden Era bodybuilding legends like Lou Ferrigno and Arnold Schwarzenegger that even motivated him to succeed as a competitive bodybuilder.

rich gaspari workout routine

Rich Gaspari’s Workout Split

Below is one of the workouts split of Rich Gaspari. It includes five workout sessions per week and two rest days:

  • Monday – Chest & Abs
  • Tuesday – Back & Calves
  • Wednesday – Legs
  • Thursday – Shoulders & Abs
  • Friday – Biceps & Triceps
  • Saturday – Rest Day
  • Sunday – Rest Day

Rich Gaspari’s Workout Routine

Back Workout

Exercise Sets Reps
Front Lat Pulldowns 3 10 – 12
Reverse Grip Lat Pulldowns 3 10 – 12
Seated Cable Rowing 3 10 – 12
1 – Arm DB Rowing 3 10 – 12
Bent Over BB Rowing 4 10 – 12
BB Deadlifts 3 10 – 12
Hyperextensions 3 12 – 15

Chest, Abs & Triceps Workout

Exercise Sets Reps
Incline DB / BB Bench Press 4 12 – 15
Incline DB Flys 3 12 – 15
DB / BB Flat Bench Press 3 12 – 15
Dips 4 Till Failure
Cable Triceps Pushdowns 4 6 – 12
Lying Triceps Extensions 4 8 – 15
DB Overhead Triceps Extensions 3 10 – 12

Legs Workout

Exercise Sets Reps
Leg Extensions 4 15
45 Degree Leg Press 4 15
Smith Machine Reverse Lunges 3 15
Leg Curls – Lying 4 15
Stiffed Leg BB Deadlifts 3 12

Shoulder & Biceps Workout

Exercise Sets Reps
DB Press 5 10 – 12 
DB Front Lateral Raises 3 10 – 12
DB Side Lateral Raises 4 10
Wide Grip Front Rows 3 12 – 15
Bent Over DB Lateral Raises 3 10 – 12
BB / DB Shrugs 4 10 – 12

Rich Gaspari’s Diet Plan

Rich Gaspari is known for his massive calorie diet. Though, he used to divide it moderately that helped him effectively in building his muscular physique along with muscle mass:

Meal 1:

  • Protein Shake – 1 Serving made of ½ Cup Egg Whites, ½ Cup Apple Juice, 1 Tbsp Peanut Butter

Meal 2:

  • Oats – 1 Cup
  • Banana – 1
  • Egg Whites – ½
  • Whey Protein

Meal 3:

  • Chicken – 9 Oz
  • Brown Rice – 1 Cup
  • Broccoli – 1 Cup

Meal 4:

  • Chicken – 8 Oz
  • Sweet Potato – 1
  • Asparagus – 1 Cup

Meal 5:

  • Lean Steak – 8 Oz
  • Brown Rice – 1 Cup
  • Broccoli – 1 Cup

Meal 6:

  • Whey Protein
  • Egg Whites – ½ Cup
  • Apple Juice – ½
  • Peanut Butter – 1 Tbsp

Meal 7:

  • Yogurt – 1 Cup
  • Whey Protein

Physical Statistics of Rich Gaspari

  • Height – 5 Feet & 8 Inch (172.5 cm)
  • Weight – 245 to 255lbs (111.1 to 115.7 kg)

Olympia Results

  • 1991 – Placed 10th(Mr. Olympia – IFBB)
  • 1990 – Placed 5th (Mr. Olympia – IFBB)
  • 1989 – Placed 4th (Mr. Olympia – IFBB)
  • 1988 – Placed 2nd (Mr. Olympia – IFBB)
  • 1987 – Placed 2nd (Mr. Olympia – IFBB)
  • 1986 – Placed 2nd (Mr. Olympia – IFBB)
  • 1985 – Placed 3rd (Mr. Olympia – IFBB)

Wrapping Up

Rich Gaspari is one of the retired and popular IFBB pro bodybuilders well-known for his keen determination, hard work, and drive. Likewise, he’s also known for overcoming his genetics. For instance, many have said that he had to train harder than his other fellow competitors, such as Lee Haney, as his genetics weren’t gifted like other bodybuilders.

However, if you’re his fan or have questions like Rich Gaspari’s workout routine, we hope this article may prove helpful. Good luck!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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