Rich Piana’s Workout Routine, Diet Plan & Supplements

American Bodybuilder, Social Media Influencer, Businessman & YouTuber Who Advocated in Eating Big to Get Big

Rich Piana was a businessman, former bodybuilder, actor, and YouTuber. He was popular worldwide for his unique and massive body, weighing more than 290 pounds and having arms of 23.5 inches.

Rich has numerous followers who love and admires him. Still, he also had many people criticize him for crossing the limits by openly sharing information regarding his anabolic steroid usage. And, some even linked his early death due to excessive steroid usage.

Born and raised in California (September 26, 1970 – August 25, 2017), Rich’s quest for bodybuilding began at the early age of 9. He would go to the gym and watch his mother train for a bodybuilding competition. Further, Rich was also influenced by Bill Cambra, an old-school bodybuilder.

“If You Have the Choice to Stay Natural or Do Steroids, Stay Natural. There’s No Reason to Do Steroids, You’re Only Hurting Your Body, You’re Hurting Yourself.” – Rich Piana

Nonetheless, Rich has maintained his successful YouTube channel that featured his personal life experiences, motivational speaking, exercise montages, insights into his daily life, and even special guest appearances.

Though he isn’t more with us, but his positivity and massive physique aren’t easy to forget. And, if you’re his fan and want to find out what was Rich Piana’s workout routine then keep on reading.

rich piana workout routine

Rich Piana Workout Plan – 1

Here’s 5 day per week workout routine of Rich Piana that includes one body part per day:

Monday: Back

Exercise Sets Reps
Superset:

1 – Arm DB Rowing

Bent Over DB Rowing

 

4

4

 

12 – 15

12 – 15

Reverse Cable Flys 5 12 – 15
Lat Pull Downs 5 12 – 15
T – Bar Rowing 4 12 – 15
Bent Over BB Rowing 4 12 – 15

Tuesday: Chest

Exercise Sets Reps
Incline Bench Press 5 12
Flat Bench Press 5 12
Cable Flys 6 16 – 20

Wednesday: Legs

Exercise Sets Reps
Lying Leg Curls 4 12 – 15
Leg Curls (Single Leg) 4 12 – 15
Stiffed Leg BB Deadlift 5 12
Leg Extensions 4 12 – 15
Leg Press 4 12
Hack Squats 5 12

Thursday: Shoulders & Traps

Exercise Sets Reps
Side DB Lateral Raises 5 12 – 15
Machine Shoulder Press 4 12 – 15
Reverse Flys 5 12 – 15
Smith Machine Shrugs 4 – 6 12 – 15
BB Front Raises 4 – 6 12 – 15

Friday: Arms

Exercise Sets Reps
1 – Arm Cable Biceps Curls 4 12 – 15
DB Biceps Curls 5 12 – 15
Reverse Flys 5 12 – 15
Incline DB Curls 4 12 – 15
Seated Machine Triceps Pushdowns 4 12 – 15
Overhead Rope Triceps Extensions 4 12
Close Grip BB Bench Press 4 10 – 12

Saturday & Sunday: Rest Day

Rich Piana Workout Plan – 2

Here’s another Rich PIana’s workout plan:

Monday: Chest

Exercise Sets Reps
Incline Cable Flys 3 10
Hammer Strength Incline Press 3 10
Pec Deck (Butterfly) 3 8
Chest Press (Machine) 3 8
Cable Crossover (Standing) 3 10

Tuesday: Back

Exercise Sets Reps
Lat Pulldown (Wide Grip) 3 10
Smith Machine Bent Over Rowing 3 12
Behind The Neck Lat Pulldowns 3 10
Close Grip Seated Cable Rowing 3 10
Pull – Ups (Wide Grip) 3 12
T – Bar Rowing 3 8
Bent Over Cable Rowing 3 10
Bent Over Lat Pulldown 3 10

Wednesday: Shoulders

Exercise Sets Reps
EZ Bar Front Raises 3 12
Seated Overhead Press (Smith Machine) 3 10
Side DB Lateral Raises 3 12
Smith Machine Upright Rowing 3 10
Machine Shrugs 3 10
Incline Rear Deltoid DB Flys 3 10

Thursday: Legs

Exercise Sets Reps
Lying Hamstring Curls 3 10
Leg Curls (Single Leg) 3 12
Stiffed Leg BB Deadlift 3 8
Seated Leg Extensions 3 10
Leg Press 3 8
Hack Squats 3 8

Friday: Arms

Exercise Sets Reps
Skullcrushers 3 10
BB Curls 3 12
1 – Arm Triceps DB Extensions 3 10
DB Hammer Curls 3 10

Saturday & Sunday: Rest Day

Lifting Record of Rich Piana

  • BB Bench Press – 225 KG (495 Lbs) For 3 Reps
  • BB Squats – 265 KG (585 Lbs) For 2 Reps
  • BB Deadlifts – 265 KG (585 Lbs) For 1 Rep
  • BB Curls – 125 KG (275 Lbs) For 3 Reps

Rich Piana’s Diet Plan

Breakfast:

  • Eggs
  • Oatmeal

Snack

  • Fruits
  • Protein Shake

Snack

  • Fruits
  • Nuts

Lunch:

  • Chicken
  • Brown Rice

Snack

  • Protein Shake
  • Fat – Free Yogurt

Snack:

  • Ice Cream

Dinner:

  • Burritos

Snack:

  • Protein Shake

Wrapping Up

This workout routine of Rich will sure fire up your muscles. However, you will not be able to make your physique like him. But, if you follow a high protein diet according to the requirement of your body, which is around 1 to 1.5 grams of protein per pound, you’ll surely see results.

Give this workout routine a try along with a good high protein diet and see how it goes. If you stay disciplined and stick with this routine for two to three months, you’ll see some gains, something which you’ll be proud of.

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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