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
Recommended Read: Workout Routine: The Resurrection of Rich Piana
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 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.
