Here’s WBFF Athlete, Writer, Coach & Fitness Model Vinny Gough’s Workout Routine
Similar to many IFBB Pro athletes, Vinny started his life with sports as a sprinter and rugby player till one day he got injured, which forced him to look into his life direction. Driven with an ambition to move forward, he became one of the renowned WBFF pro bodybuilding athletes who gained popularity on a global level. His massive fan following is crazy for his impressive physique. Similarly, trying to find out about Vinny Gough’s workout routine and diet plan isn’t something new, and many of his fans often search the internet for it.
Vinny measures 1.85 m and 84 kg during competition and 96 kg when he’s not competing. Apart from building his amazing body, he’s also given equal importance to education and studied night and day to get many awards, certificates, and university degrees.
Nonetheless, let’s get into Vinny’s workout plan.
Vinny Gough’s Workout Routine
Vinny likes split routines. He usually prefers training one body part per day and doing an hour of cardio every alternate day. If he has to lean down a little more, he may start doing cardio for six days a week.
Similarly, below is one such Vinny Gough’s workout routine, which will give you an overall idea of his training philosophy. It’s a typical six-day-a-week workout, in which one day he dedicates to a full body workout.
Monday – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 5 | 6 – 8 |
| BB Front Squats | 5 | 8 – 10 |
| Drop Lunges | 5 | 16 – 18 |
| Leg Curls | 5 | 6 – 8 |
| RDLs (Romanian Deadlifts) | 5 | 8 – 10 |
| Weighted Back Extensions | 5 | 16 – 18 |
| Leg Press | 2 | 20 |
| Leg Curls | 2 | 18 |
Tuesday – Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline Machine Press | 4 | 12 – 15 |
| Incline DB Press | 5 | 6 – 8 |
| Flat DB Press | 5 | 8 – 10 |
| Dips | 5 | 16 – 18 |
| Cable Crossovers | 2 | 20 |
| EZ Bar French Press | 4 | 6 – 8 |
| Decline DB Press | 4 | 8 – 10 |
| Narrow Dips | 4 | 16 – 18 |
Wednesday – Full Body Workout
| Exercise Name | Sets | Reps |
|---|---|---|
| Prowler | – | 5 Min |
| Log Press | – | 5 Min |
| Sled | – | 5 Min |
| Rope Slams | – | 5 Min |
Thursday – Back & Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Wide Grip Lat Pulldowns | 5 | 12 – 16 |
| Neutral Grip Wide Pull-Ups | 5 | 6 – 8 |
| Seated Close Grip Rowing | 5 | 8 – 10 |
| Straight Arm Pulldowns | 5 | 16 – 18 |
| Face Pulls | 2 | 12 – 15 |
| DB Pullovers | 2 | 12 – 15 |
Friday – Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| EZ Bar French Press | 4 | 6 – 8 |
| Decline Bench DB Extensions | 4 | 8 – 10 |
| Narrow Dips | 4 | 16 – 18 |
| Reverse Grip EZ Bar Preacher Curls | 4 | 6 – 8 |
| Seated DB Curls | 4 | 8 – 10 |
| DB Hammer Curls | 4 | 16 – 18 |
| Standing Cable Curls | 2 | 12 – 15 |
| Triceps Pushdowns | 4 | 12 – 15 |
Saturday – Shoulders & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Overhead DB Press | 4 | 10 – 12 |
| Shoulder Press (High Incline) | 5 | 8 – 10 |
| Shoulder Press (45 Degree) | 5 | 10 – 12 |
| Seated Leg Press | 5 | 20 |
| Bent Over Rear Delt Fly | 4 | 10 – 12 |
| Machine Rear Delt Fly | 4 | 12 – 15 |
| Garhammer Raises | 4 | 10 – 12 |
| Hip Raises | 4 | 12 – 15 |
| Cable Crunches | 4 | 15 – 20 |
Sunday – Rest Day or Liss
Vinny Gough’s Diet Plan
He follows a strict diet, but he also likes to refeed from time to time. Mainly during the off-season, he refeeds, as he can experiment with it. However, when it comes to preparing for any photo shoot or competition, he’ll be very attentive to his diet. Here below is one such diet plan:
Meal 1
- Steak – 7 Ounces
- Poached Eggs – 3
- Spinach – 3 ½ Ounces
- Strong Coffee – 1 Cup
- Sparkling Water
Meal 2
- Whey Protein – 1 Scoop
- Berries – ¼ Cup
- Oats – 3 ½ Ounces
Meal 3
- Chicken Breast – 5 ½ Ounces
- Broccoli – 3 ½ Ounces
- Basmati Rice – 4 ½ Ounces
Meal 4
- Oats – 3 ½ Ounces
- Whey – 1 Scoop
Meal 5
- COD – 5 Ounces
- Green Beans – 3 ½ Ounces
- Basmati Rice – 4 ½ Ounces
Meal 6
- Turkey – 5 Ounces
- Sweet Potato – 5 ½ Ounces
- Asparagus – 3 ½ Ounces
Supplements
- BCAA
- Whey Protein
- Fish Oil
- Multivitamin
- Greens
3 Favorite Exercises
- BB Squats
- Overhead DB Press
- Wide Grip Lat Pulldown
About Vinny Gough
Vinny started his athletic journey as a school sprinter and rugby player with a drive to outperform his peers. Despite an injury ending his sports career, he discovered bodybuilding, which also became his passion. Alongside his workouts, he continued studying, earning a BA honors degree in History and Geography while becoming a certified BioSignature Practitioner specializing in hormonal balance.
These days, Vinny is a successful fitness coach, WBFF Pro Fitness World Champion, and fitness writer. His expertise in strength and conditioning has made him a global figure in the fitness industry. He continues to coach clients, helping them reach their fitness goals through his deep knowledge and experience.
Closing Thoughts
Vinny is among the shining stars that has a long way to go. Similarly, what he’s achieved with his hard work and dedication is not easy. Being a fitness coach, holding an education degree training certificate, and even competing on the professional level is not everyone can do at once.
However, if you’re his fan and have questions about Vinny Gough’s workout routine, we’ve shared one here. We hope you’ll get a better understanding of his exercise philosophy and how he likes training. Good luck!
