Victor Richards Workout Routine & Diet Plan

Weighing Massive 330 Pounds, Victor Richards Was Known as One of the Biggest Bodybuilders of His Prime Time

Born in 1965, Victor Richards is a Nigerian bodybuilder who was popular for his biggest physiques in the 1980 and 1990s. Though his career as a bodybuilder didn’t take off in the fitness industry as expected, he was still considered the largest bodybuilder of his time. In other words, you can say Victor Richards is one of the iconic bodybuilders who never got the chance to reach his full potential by competing professionally like other IFBB Pros.

Victor Richards Training Philosophy & Workout Principles

Victor focused on getting as massive as possible and never cared much about cutting. Though his approach cost him many titles, but that’s what he preferred. Rather than training specifically for bodybuilding competitions, he did bodybuilding for his personal satisfaction. Nonetheless, he did study the psychological influence of fitness and the importance of nutrition and mind-muscle connection.

Further, Victor received Bachelor’s in Phycology and Human Behavioural Sciences from Southern California University.

samir bannout workout routine

Victor Richards Workout Routine

During his prime time, Victor Richard focused on strength training incorporating hypertrophy methodology and massive weights and powerlifting techniques. He used to follow 6-day a week workout routine along with one rest day. One such workout routine of Victor Richard is as follows:

Monday – Triceps, Biceps & Calves

Exercise Sets Reps
BB Curls 3 12
DB Hammer Curls 3 12
Cable Curls 7 12
BB Bench Press 3 12
Triceps Press downs 3 12
Triceps Cable Overhead Extensions 7 12
Seated Calf Raises 3 12
Standing Calf Raises 7 12

Tuesday – Legs

Exercise Sets Reps
BB Back Squats 3 12
Leg Press 3 12
Lying Leg Curls 3 12
Calf Raises 3 12

Wednesday – Rest Day

Thursday – Chest & Triceps

Exercise Sets Reps
DB Bench Press 3 12
Incline DB Press 3 12
Cable Crossover 7 12
BB Bench Press 3 12
Triceps Press downs 3 12
Triceps Cable Overhead Extensions 3 12
Rope Overhead Triceps Extensions 3 12

Friday – Back & Calves

Exercise Sets Reps
BB Bent Over Rowing 3 12
Lat Pulldowns 3 12
Seated Cable Rowing 3 12
Seated Calf Raises 7 12
Standing Calf Raises 3 12

Saturday – Shoulders & Biceps

Exercise Sets Reps
DB Shoulder Press 3 8
Frond DB Raises 3 8
DB Side Lateral Raises 3 8
BB Curls 3 8
Incline DB Curls 3 8
Biceps Cable Curls 3 8

Sunday – On Sunday, he used to focus on the weak body part.

Victor Richards Diet Plan

Victor is known for having a massive diet plan. For instance, he consumed between 7000 to 10,000 calories per day on his training day, which he divided into eight meals. Further, he used to eat after his workout sessions. It means he used to train empty stomach. Nonetheless, here’s one such diet plan of Victor Richard:

Meal 1:

  • Raisin Bran W/ Milk
  • Fresh Orange Juice

Meal 2:

  • Donuts
  • Eggs – 4
  • Bacon
  • Milk – Full Fat
  • Croissant (Filled W/ Grated Cheddar Cheese)

Meal 3:

  • Steak
  • Mixed Green Vegetables
  • Milk – Full Fat
  • Baked Potato W/ Sour Cream

Meal 4:

  • Cheese Burgers – 2
  • Mozzarella Sticks
  • 1 Slice of Apple W/ Cheery Pie
  • Whole Milk

Meal 5:

  • Protein Shake

Meal 6:

  • Tuna W/ Mayo
  • Banana
  • Protein Bar
  • Fruit Juice
  • Greek Yogurt

Meal 7:

  • Banana
  • Protein Shake

Meal 8:

  • Pizza W/ Extra Cheese – 2 Slices
  • Fruit Juice


  • Mass Gainer
  • BCAAs
  • Whey Protein
  • Creatine

Wrapping Up

In the Golden Era bodybuilding phase, Victor Richard wasn’t any less than anyone. Instead, he was often compared with great IFBB pros of his time and was quite accurate. With his strength, he was quite in rival among the bodybuilding legends such as Dorian Yates and Arnold Schwarzenegger

Further, Victor Richards workout routine is iconic within the bodybuilding arena because of his experience, dedication, and effort toward the sport. Though he might not be the largest of his generation, his hard work and dedication were unmatchable and admirable.

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.

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