Here’s Another Workout Series of Rich Piana Named As the Resurrection of Rich Piana to Get Shredded

Rich Piana has often been in controversy due to his openness about anabolic steroids. But that doesn’t mean he wasn’t working hard like other bodybuilders. He had years of training experience, and he has also come out with his two-workout series: Bigger by the Day for mass building and The Resurrection of Rich Piana to get shredded.

Here we’ve covered his entire workout series, “The Resurrection of Rich Piana,” and we’ve mentioned it as it’s in his YouTube channel. Likewise, we couldn’t write down Rich Piana’s Bigger by the Day workout series as the workout wasn’t written, and we had to watch the entire video for it.

Recommended Read: Rich Piana’s Workout Routine

rich piana resurrection series

Nonetheless, here’s Rich Piana’s Workout Series: The Resurrection of Rich Piana.

Part I: Resurrection of Rich Piana Series – Follow Keto Diet

Day 1: Calves, Shoulders & Traps

ExerciseSetsReps
Seated Calf Extensions or Raises630, 24, 18, 12, 12, 12
Calf Raises (Standing)410 – 12
Calf Raises (Donkey)412 – 16
Calf Raises (Seated)420
DB Side Lateral Raises530, 24, 18, 15, 30
DB Rear Lateral Raises530, 20, 12, 12, 12
Seated Rows To Chin / Upright Rowing416, 12, 10, 8 – 10
DB Rear Lateral Raises412, 10, 8, 8
Shrugs (DB or Barbell)530, 24, 18, 18, 18

Day 3: Back

ExerciseSetsReps
Wide Grip Pull – Ups412 – 8
Bent Over BB Rowing420 – 8
Lat Pulldown (Behind The Neck)416 – 8 
Close Grip Seated Rowing412 – 10 
Cable Pullovers420

Day 4: Triceps

ExerciseSetsReps
Triceps Pushdowns620
1 – Arm Rope Triceps Extensions420
Overhead Triceps Extensions420 – 12
Bench Press – Close Grip430
Dips420 – 12
Machine Pushdowns330

Day 5: Legs

ExerciseSetsReps
Leg Curls – Seated530 – 12
Leg Curls – Lying524 – 12
Hyperextensions W/ Rounded Back320
Leg Press540 – 16
Leg Extensions520 – 12
BB Back Squats520 – 12

Day 6: Chest – Drop Sets

ExerciseSetsReps
Incline Smith Machine Press (Drop Set)1100
Pec Deck (Drop Set)140
Flat BB Bench Press (Drop Set)130 – 40
Cable Flys (Drop Set)130 – 40
Dips1Till Failure

Day 7: Back

ExerciseSetsReps
Lat Pulldowns (Front)520 – 8
Lat Pulldowns (Close Grip)420 – 12
Lat Pulldowns (Behind the Neck)516 – 10
T – Bar Rowing630 – 8

Day 9: Chest Front Superset W/ Side Shoulders

ExerciseSetsReps
BB Bench Press Superset W/ Shoulder Press520 – 12
Incline Press Superset W/ DB Side Lateral Raises520 – 12
Machine Flys530 – 16

Day 10: Arms (Only Dumbbells)

ExerciseSetsReps
DB Skull Crushers530 – 12
DB Incline Curls516 – 8
1 – Arm DB Extensions (Lying)420
DB Concentration Curls420 – 12
Overhead DB Triceps Extensions420
DB Triceps Extensions420
1 – Arm DB Hammer Curls416 – 8
Zottman Curls412

Day 11: Legs

ExerciseSetsReps
Leg Curls (Lying)630 – 12
Leg Curls (Seated)520 – 12
Leg Press530 – 20
BB Back Squats520 – 12
Leg Extensions530 – 16

Day 12: Back

ExerciseSetsReps
Lat Pulldowns (Front)520 – 8
Lat Pulldowns (Wide)4Till Failure
Lat Pulldowns (Front)58 – 20
Seated Rowing (Wide Grip)520 – 8
90 Degree Wide Grip Rowing (Standing)520 – 8

Day 13: Chest (Front) Superset W/ Side Deltoids

ExerciseSetsReps
BB Bench Press Superset W/ Shoulder Press520 – 12
Incline BB Bench Press Superset W/ DB Side Lateral Raises520 – 12
Machine Flys530 – 16

Day 14:
Triceps (AM)

ExerciseSetsReps
Triceps Pushdowns530 – 12
Overhead Triceps Cable Extensions520 – 12
Reverse Grip 1 – Arm Triceps Extensions420 – 16
Extensions on Hammer Back Machine420 – 16
1 – Arm Triceps Extensions W/ Rope416 – 12
Machine Triceps Extensions430 – 20
Dip – Machine430 – 20

Day 14:
Biceps (PM)

ExerciseSetsReps
Cable Curls (Lying)520 – 12
Alternate DB Curls416 – 8 
Preacher DB Curls410 – 8
Machine Curls (Seated)410 – 8
DB Concentration Curls416 – 10
Reverse DB Curls416 – 8
Reverse BB Curls420 – 12

Day 15: Shoulders

ExerciseSetsReps
DB Shoulder Press520 – 12
DB Side Lateral Raises630 – 12
DB Rear Lateral Raises630 – 12
Seated High Rowing420 – 12
BB Shrugs630 – 20

Note: For Cardio Before Exercise: Hamstring Curls Superset W/ Bodyweight Squats: 40 Reps For 5 to 6 Sets

Day 17: Calves & Chest

ExerciseSetsReps
Calf Extensions630 – 16
Calf Extensions (Another after completing 1st)620 – 12
Incline Chest Press520 – 12
Incline DB Flys520 – 12
DB Flat Press516 – 10
Pec Dec Flys420 – 12
Cable Crossovers (30s)330

Day 18: Shoulders

ExerciseSetsReps
BB Shrugs630 – 12
Bent Over DB Rear Lateral Raises520 – 12
DB Side Lateral Raises630 – 12
Font DB Lateral Raises520 – 12
DB Press520 – 10

Day 19: Back & Biceps

ExerciseSetsReps
Lat Pulldowns (Front)520 – 10
Close Grip Seated Rowing520 – 10
Lat Pulldowns (Behind The Neck)416 – 8
Hammer Rowing416 – 8
Hammer Preacher Curls520 – 12 
DB Concentration Curls416 – 8
Alternate DB Curls416 – 8
Preacher Hammer Curls412 – 8
DB Curls (Reverse)416 – 12
Reverse BB Curls420

Day 20: Legs

ExerciseSetsReps
Leg Curls – Lying630 – 12
Leg Press630 – 12
Leg Curls – Seated520 – 12
BB Back Squats620 – 12
Leg Extensions520 – 12

Day 22: Arms

ExerciseSetsReps
Triceps Pushdowns520 – 10
Triceps Rope Pushdowns420 – 10
Overhead Triceps Extensions516 – 10
DB Overhead Triceps Extensions516 – 10
Lying Triceps DB Extensions520 – 12
Alternate DB Curls520 – 12
Seated DB Incline Curls512 – 8
DB Preacher Curls416 – 12
Machine Curls420

Day 23: Chest

ExerciseSetsReps
DB Incline Flys620 – 12
BB Incline Press620 – 12
DB Flat FLys520 – 12
BB Flat Bench Press520 – 12

Day 24: Legs

ExerciseSetsReps
Leg Curls – Lying630 – 12
1 Legged Curls416 – 10
Leg Curls – Seated412 – 10
Leg Extensions630 – 12
BB Back Squats520 – 12
Hack Squats – Keep Legs Close Together520 – 12

Day 25: Shoulders

ExerciseSetsReps
Side Laterals – Cable520
Seated Side DB Lateral Raises520 – 16
DB Press420 – 12
DB Front Lateral Raises420 – 12
DB Rear Deltoid Lateral Raises530 – 20

Day 26: Back

ExerciseSetsReps
Lat Pulldowns620 – 8 
Pendlay row520 – 12
Seated Hammer Rows516 – 10
Close Grip Lat Pulldowns412 – 10
1 – Arm Seated Cable Rowing416 – 12

Day 27: Arms

ExerciseSetsReps
BB Curls Superset W/ BB Skull Crushers520 – 12
DB Biceps Curls Superset W/ DB Skull Crushers520 – 12
DB Concentration Curls Superset W/ 1 – Arm DB Extensions416 – 10
Reverse BB Curls Superset W/ DB Triceps Kickbacks420

Day 28: Chest

ExerciseSetsReps
Flat BB Bench Press620 – 12
Flat DB Flys516 – 10
Decline BB Bench Press412 – 8
Pec Dec Flys416 – 12
Close Grip BB Bench Press (Elbows Out)412 – 8
Cable Crossovers – 10 Full & 10 Half420

Day 29: Calves & Forearms

ExerciseSetsReps
Calf Extensions on Leg Press Machine630 – 12
Donkey Calf Raises – Reverse620 – 12
Calf Raises – Seated520 – 12
DB Curls – Reverse520 – 8
DB Hammer Curls512 – 8
Reverse BB Curls416
Wrist Curls – Palm Ups420 – 10
Wrist Curls – Palm Down416 – 8

Day 30: Shoulders

ExerciseSetsReps
BB Shoulder Press Superset W/ BB Front Lateral Raises520 – 12
DB Side Lateral Raises Superset W/ BB Upright Rowing (Shoulder Width Grip)520 – 12
Cable Rear Lateral Raises Superset W/ Seated Rowing To Chin520 – 12
Smith Machine Shrugs Superset W/ Behind The Back Smith Machine Shrugs430 – 12

Day 31: Back

ExerciseSetsReps
Lat Pulldowns620 – 8 
Iso Lateral Low Rowing Machine520 – 12
Iso Lateral Rowing Machine516 – 10
Rack Pulls412 – 10
Close Grip Lat Pulldown416 – 12

Day 32: Chest & Triceps

ExerciseSetsReps
Incline Chest Press – Machine520 – 12
Cable Crossovers – Low330
BB Bench Press620 – 12
Pec Deck Flys420 – 12
Triceps Pushdowns530 – 12
Lying DB Skull Crushers530 – 12
Triceps Dips Machine420 – 12 d

Day 33: Shoulders & Biceps

ExerciseSetsReps
Seated Side Lateral Raises520 – 16
Reverse Pec Deck Flys520 – 12
Seated DB Side Lateral Raises Superset W/ Seated DB Front Lateral Raises520 – 12
Seated DB Shoulder Press520 – 12
Preacher Curls520 – 12
Alternate DB Curls520 – 12
Incline DB Press520 – 12

Day 34: Legs

ExerciseSetsReps
Leg Curls – Lying Superset W/ Leg Extensions630 – 20
Leg Curls – Seated Superset W/ Leg Press616 – 12
Stiffed Leg Deadlift Superset W/ BB Back Squats512 – 8 

Day 38: Back

ExerciseSetsReps
Lat Pulldowns – Front520 – 12
Close Grip Seated Cable Rowing516 – 8
Behind The Neck Lat Pulldowns420 – 12
90 – Degree Standing Wide Cable Rowing416 – 8
Cable Lat Pulldowns420 – 12
1 – Arm 90 – Degree Cable Rowing312 – 8 

Part II: Resurrection of Rich Piana Series – Carb Loading

Day 1: Arms

ExerciseSetsReps
Triceps Pushdowns630 – 10
DB Curls – Incline620 – 8
DB Overhead Triceps Extensions520 – 12
Cable Curls – Lying512 – 8
Cable Triceps Kickbacks416 – 12
Cable Curls To Head420 – 10
1 – Arm Rope Extensions420 – 12
DB Hammer Concentration Curls416 – 8

Day 2: Chest

ExerciseSetsReps
Decline BB Bench Press520 – 12
Decline Cable Flys420 – 12
Pec Dec520 – 12
Cable Flys – Incline520 – 12
Cable Flys – Flat420 – 12

Day 3: Legs

ExerciseSetsReps
Leg Extensions640 – 12
BB Back Squats630 – 8
Close Stance Hack Squats620
Leg Curls – Lying640 – 20
Leg Curls – Seated520
BB Stiffed Leg Deadlift320

Day 5: Shoulders

ExerciseSetsReps
Cable Side Lateral Raises530 – 20
Seated DB Side Lateral Raises630 – 16
DB Upright Rowing (Shoulder Width)520 – 16
Rope Front Lateral Raises630 – 16
DB Rear Lateral Raises630 – 12

Day 6: Calves & Triceps

ExerciseSetsReps
Donkey Calf Raises – Reverse530 – 16
Calf Raises – Seated616 – 12
Calf Raises Using Leg Press Machine520 – 16
DB Skull Crushers520 – 12
1 – Arm DB Extensions420 – 12
Triceps Rope Pushdowns620 – 12
1 – Arm Triceps Cable Extensions420 – 12

Day 7: Biceps & Forearms (Supersets & Drop Sets)

ExerciseSetsReps
DB Concentration Curls Superset W/ Cable Concentration Curls520 – 8
BB Drag Curls (Drop Set)5Drop Set till Failure
DB Hammer Curls Superset W/ DB Zottman Curls5Till Failure

Cardio: Every day walk for 30 minutes to 50 minutes on Treadmill

Note: These workouts are directly taken from the YouTube channel of Rich Piana. You’ll find a lot of missing days in between, and on those days, Rich didn’t upload any workout video. So, if you’re trying this workout, we recommend adjusting workouts according to yourself. For instance, whether you decide on your own whether you want to go 4 days a week or 5 days.

Wrapping Up

If you’re Rich Piana’s fan, we hope you like this article and would even like to try it out. But, likewise, for all haters, there are many of his videos where he has said that if you’re natural, there’s no need to go for anabolic steroids. So, I think it’s best to stick with those instead of thinking about what he was doing. Good luck!

Satinder Chowdhry Avatar

Satinder Chowdhry