Rob Riches Workout Routine & Diet Plan

Here’s the Globally Influential Fitness Model & Trainer Rob Riches Workout Routine

If you’ve given time to fitness or you’re a bodybuilding enthusiast who has been training for years, you may have come across the name Rob Riches. He’s among the top global fitness model known for building his body naturally. Similarly, it doesn’t surprise that people often question about Rob Riches workout routine or diet.

rob riches workout routine

He’s among the most successful fitness professionals who have won many fitness modeling competitions with consistent efforts and discipline. Also, he has built a reputation of being one of the most successful trainers in the United States.

About Rob Riches

Born in 1983 in Farnborough, Hampshire, United Kingdom, Rob Riches has participated in many high-adrenaline sports such as snowboarding, windsurfing, motorsports, and cycling. However, by playing these sports, he also underwent injury, where he fractured his shoulder while doing mountain bike races at the young age of 15. His doctor advised him to strengthen his shoulder to regain strength, and from there onwards, his fitness and training journey began. Initially, he read fitness magazines for rebuilding shoulder strength and advice he was getting from fitness models. And, as time passed and he saw progress, Rob became interested in it.

Further, he started working as a personal trainer in one of the biggest health clubs in London and even managed to build a reputation as a trainer who gives results and soon became one of the top trainers of the club. Later, he modeled for a supplement company to advertise their products and even got modeling work in top fitness magazines. And from there on, his modeling career started growing, and he managed to work with some of the most prominent fitness magazines and modeling agencies. Simultaneously, he also started his own business of personal training.

Rob Riches Workout Routine

He has always been a big fan of basic movements, going heavy and straight sets. And that’s how he’s built his physique initially. Similarly, bodybuilding pioneers like Sergio, Arnold, and Larry Scott have always inspired him.

He keeps his workout according to his goal and sticks to cardio and weights. Similarly, throughout the year, he likes exploring new opportunities whenever they arise. Hence, he also likes trying various types of training in his career.

However, he firmly believes Weider Principles works best for him so far. For instance, principles that help all bodybuilders get visible results include pyramiding, pre-exhaustion training, and muscle priority training.

Monday – Quads & Calves

Exercise Sets Reps
BB Back Squats (First 3 Warm Up sets of 20 – 15 Reps) 8 10
Leg Press 5 10
Leg Extensions 5 10
Calf Press W/ Leg Press Machine 6 20
Seated Calf Raises 4 20


Tuesday – Back & Forearms

Exercise Sets Reps
Lat Pulldowns 3 20 – 15
Weighted Pull Ups 4 10
V – Bar Rowing 5 10
Wide Grip BB Rowing 4 10
Close Grip Lat Pulldown 3 10
Reverse Grip EZ Bar Curls 4 15
Seated Wrist Curls 4 15

Wednesday – Shoulders & Calves

Exercise Sets Reps
Seated DB Press 3 20 – 15
Clean & Press 5 10
Rear Delt DB Raises / Rear Delt Cable Flys (Alternate Each Week) 4 10
Seated Military Smith Press (Behind The Neck) 3 10
Standing DB Side Lateral Raises 3 10
Calf Press W/ Leg Press Machine 6 20
Seated Calf Raises 4 20


Thursday – Cardio & Abs

Exercise Sets Reps
Hanging Leg Raises or Lying Leg Raises 3 30
Seated DB Twists or Lying Side Bands 3 30 / 50
High Cable Pulldowns or Weighted Crunches 3 30


Friday – Hamstrings & Lower Back

Exercise Sets Reps
Lying Hamstring Curls (First 2 Warm Up Sets) 5 10
Stiffed Leg Deadlift 5 10
High Foot  Leg Press or Long Step Lunges 4 15 – 10
Good Mornings 3 10
Seated Leg Curls 4 10


Saturday – Chest

Exercise Sets Reps
Incline DB Chest Press (First 2 Warm Up Sets) 6 15 – 10
Incline DB Flys 4 10
Cable Flys 3 10
Decline BB Press 5 10
DB Pullover 5 10


Sunday – Arms

Exercise Sets Reps
Rope Pulldown 3 20 – 15
Weighted Dips 4 10
Lying EZ Bar Triceps Extensions 4 10
Reverse EZ Bar Pulldown 4 10
Olympic BB Curls 5 10
DB Curls or DB Hammer Curls 4 10


Rob Riches Diet Plan

Rob has always been into clean eating and likes a balanced diet that includes carbohydrates, lean protein, healthy fats, and fiber. Similarly, he stays strict with his diet throughout the year and avoids eating processed food, especially during his competition time.

Meal 1:

  • Whole Egg – 1
  • Egg Whites – 7
  • Brown Rice – 2 ½ Ounce
  • Portabella Mushrooms
  • Salsa – 2 Tbsp
  • Cottage Cheese

Meal 2:

  • Broccoli – 1 Cup
  • Spinach – 1 Cup
  • Chicken Breast – 7 Ounces
  • Sweet Potato or Yams – 5 Ounces
  • Flaxseed Oil – 1 Tsp

Meal 3:

  • Egg Whites – 6
  • Salmon – 3 ½ Ounces
  • Brown Rice – 2 Ounces
  • Green Beans – 1 Cup
  • Kale – 1 Cup

Meal 4:

  • Ground Turkey – 6 ½ Ounces
  • Brown Rice – 2 Ounces
  • Green Beans – 1 Cup
  • Broccoli – 1 Cup
  • Avocado – ¼

Meal 5:

  • Whey Protein – 1 Scoop
  • Dates – 2 ½ Ounces

Meal 6:

  • Asparagus – 1 Cup
  • Green Beans – 1 Cup
  • Ground Turkey – 2 ½ Ounces
  • White Rice – 1 ½ Ounces
  • Flaxseed Oil – 1 Tsp

Meal 7:

  • Cottage Cheese – 5 Ounces
  • Casein – 1 Scoop
  • Almond Butter – ½ Ounce & Stevia Extract mixed using blender


  • Whey Protein
  • Casein
  • Fat Burner
  • Glutamine
  • Acetyl L-Carnitine
  • Multivitamin
  • CLAs

Our Closing Thoughts on Rob Riches Workout Routine

Rob’s workout plan and diet inspire anyone who’s interested in achieving their fitness goal. His dedication, focus, and discipline towards his workout and nutrition have propelled him to the pinnacle of fitness.

Nonetheless, if you’ve been looking for a workout plan or diet, here we’ve covered one of them. Also, if you’re seeking to build a physique like him, make sure you stay consistent and committed to your goal, and you’ll get remarkable results. Good luck!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at 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.

Related Posts