The Resurrection of Rich Piana

Dec 31, 2021

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Here’s Another Workout Series of Rich Piana Named As the Resurrection of Rich Piana to Get Shredded

Rich Piana has often been in controversy due to his openness about anabolic steroids. But that doesn’t mean he wasn’t working hard like other bodybuilders. He had years of training experience, and he has also come out with his two-workout series: Bigger by the Day for mass building and The Resurrection of Rich Piana to get shredded.

Here we’ve covered his entire workout series, “The Resurrection of Rich Piana,” and we’ve mentioned it as it’s in his YouTube channel. Likewise, we couldn’t write down Rich Piana’s Bigger by the Day workout series as the workout wasn’t written, and we had to watch the entire video for it.

Recommended Read: Rich Piana’s Workout Routine

Nonetheless, here’s Rich Piana’s Workout Series: The Resurrection of Rich Piana.

Part I: Resurrection of Rich Piana Series – Follow Keto Diet

Day 1: Calves, Shoulders & Traps

Exercise	Sets	Reps
Seated Calf Extensions or Raises	6	30, 24, 18, 12, 12, 12
Calf Raises (Standing)	4	10 – 12
Calf Raises (Donkey)	4	12 – 16
Calf Raises (Seated)	4	20
DB Side Lateral Raises	5	30, 24, 18, 15, 30
DB Rear Lateral Raises	5	30, 20, 12, 12, 12
Seated Rows To Chin / Upright Rowing	4	16, 12, 10, 8 – 10
DB Rear Lateral Raises	4	12, 10, 8, 8
Shrugs (DB or Barbell)	5	30, 24, 18, 18, 18

Day 3: Back

Exercise	Sets	Reps
Wide Grip Pull – Ups	4	12 – 8
Bent Over BB Rowing	4	20 – 8
Lat Pulldown (Behind The Neck)	4	16 – 8
Close Grip Seated Rowing	4	12 – 10
Cable Pullovers	4	20

Day 4: Triceps

Exercise	Sets	Reps
Triceps Pushdowns	6	20
1 – Arm Rope Triceps Extensions	4	20
Overhead Triceps Extensions	4	20 – 12
Bench Press – Close Grip	4	30
Dips	4	20 – 12
Machine Pushdowns	3	30

Day 5: Legs

Exercise	Sets	Reps
Leg Curls – Seated	5	30 – 12
Leg Curls – Lying	5	24 – 12
Hyperextensions W/ Rounded Back	3	20
Leg Press	5	40 – 16
Leg Extensions	5	20 – 12
BB Back Squats	5	20 – 12

Day 6: Chest – Drop Sets

Exercise	Sets	Reps
Incline Smith Machine Press (Drop Set)	1	100
Pec Deck (Drop Set)	1	40
Flat BB Bench Press (Drop Set)	1	30 – 40
Cable Flys (Drop Set)	1	30 – 40
Dips	1	Till Failure

Day 7: Back

Exercise	Sets	Reps
Lat Pulldowns (Front)	5	20 – 8
Lat Pulldowns (Close Grip)	4	20 – 12
Lat Pulldowns (Behind the Neck)	5	16 – 10
T – Bar Rowing	6	30 – 8

Day 9: Chest Front Superset W/ Side Shoulders

Exercise	Sets	Reps
BB Bench Press Superset W/ Shoulder Press	5	20 – 12
Incline Press Superset W/ DB Side Lateral Raises	5	20 – 12
Machine Flys	5	30 – 16

Day 10: Arms (Only Dumbbells)

Exercise	Sets	Reps
DB Skull Crushers	5	30 – 12
DB Incline Curls	5	16 – 8
1 – Arm DB Extensions (Lying)	4	20
DB Concentration Curls	4	20 – 12
Overhead DB Triceps Extensions	4	20
DB Triceps Extensions	4	20
1 – Arm DB Hammer Curls	4	16 – 8
Zottman Curls	4	12

Day 11: Legs

Exercise	Sets	Reps
Leg Curls (Lying)	6	30 – 12
Leg Curls (Seated)	5	20 – 12
Leg Press	5	30 – 20
BB Back Squats	5	20 – 12
Leg Extensions	5	30 – 16

Day 12: Back

Exercise	Sets	Reps
Lat Pulldowns (Front)	5	20 – 8
Lat Pulldowns (Wide)	4	Till Failure
Lat Pulldowns (Front)	5	8 – 20
Seated Rowing (Wide Grip)	5	20 – 8
90 Degree Wide Grip Rowing (Standing)	5	20 – 8

Day 13: Chest (Front) Superset W/ Side Deltoids

Exercise	Sets	Reps
BB Bench Press Superset W/ Shoulder Press	5	20 – 12
Incline BB Bench Press Superset W/ DB Side Lateral Raises	5	20 – 12
Machine Flys	5	30 – 16

Day 14:
Triceps (AM)

Exercise	Sets	Reps
Triceps Pushdowns	5	30 – 12
Overhead Triceps Cable Extensions	5	20 – 12
Reverse Grip 1 – Arm Triceps Extensions	4	20 – 16
Extensions on Hammer Back Machine	4	20 – 16
1 – Arm Triceps Extensions W/ Rope	4	16 – 12
Machine Triceps Extensions	4	30 – 20
Dip – Machine	4	30 – 20

Day 14:
Biceps (PM)

Exercise	Sets	Reps
Cable Curls (Lying)	5	20 – 12
Alternate DB Curls	4	16 – 8
Preacher DB Curls	4	10 – 8
Machine Curls (Seated)	4	10 – 8
DB Concentration Curls	4	16 – 10
Reverse DB Curls	4	16 – 8
Reverse BB Curls	4	20 – 12

Day 15: Shoulders

Exercise	Sets	Reps
DB Shoulder Press	5	20 – 12
DB Side Lateral Raises	6	30 – 12
DB Rear Lateral Raises	6	30 – 12
Seated High Rowing	4	20 – 12
BB Shrugs	6	30 – 20

Note: For Cardio Before Exercise: Hamstring Curls Superset W/ Bodyweight Squats: 40 Reps For 5 to 6 Sets

Day 17: Calves & Chest

Exercise	Sets	Reps
Calf Extensions	6	30 – 16
Calf Extensions (Another after completing 1^st)	6	20 – 12
Incline Chest Press	5	20 – 12
Incline DB Flys	5	20 – 12
DB Flat Press	5	16 – 10
Pec Dec Flys	4	20 – 12
Cable Crossovers (30s)	3	30

Day 18: Shoulders

Exercise	Sets	Reps
BB Shrugs	6	30 – 12
Bent Over DB Rear Lateral Raises	5	20 – 12
DB Side Lateral Raises	6	30 – 12
Font DB Lateral Raises	5	20 – 12
DB Press	5	20 – 10

Day 19: Back & Biceps

Exercise	Sets	Reps
Lat Pulldowns (Front)	5	20 – 10
Close Grip Seated Rowing	5	20 – 10
Lat Pulldowns (Behind The Neck)	4	16 – 8
Hammer Rowing	4	16 – 8
Hammer Preacher Curls	5	20 – 12
DB Concentration Curls	4	16 – 8
Alternate DB Curls	4	16 – 8
Preacher Hammer Curls	4	12 – 8
DB Curls (Reverse)	4	16 – 12
Reverse BB Curls	4	20

Day 20: Legs

Exercise	Sets	Reps
Leg Curls – Lying	6	30 – 12
Leg Press	6	30 – 12
Leg Curls – Seated	5	20 – 12
BB Back Squats	6	20 – 12
Leg Extensions	5	20 – 12

Day 22: Arms

Exercise	Sets	Reps
Triceps Pushdowns	5	20 – 10
Triceps Rope Pushdowns	4	20 – 10
Overhead Triceps Extensions	5	16 – 10
DB Overhead Triceps Extensions	5	16 – 10
Lying Triceps DB Extensions	5	20 – 12
Alternate DB Curls	5	20 – 12
Seated DB Incline Curls	5	12 – 8
DB Preacher Curls	4	16 – 12
Machine Curls	4	20

Day 23: Chest

Exercise	Sets	Reps
DB Incline Flys	6	20 – 12
BB Incline Press	6	20 – 12
DB Flat FLys	5	20 – 12
BB Flat Bench Press	5	20 – 12

Day 24: Legs

Exercise	Sets	Reps
Leg Curls – Lying	6	30 – 12
1 Legged Curls	4	16 – 10
Leg Curls – Seated	4	12 – 10
Leg Extensions	6	30 – 12
BB Back Squats	5	20 – 12
Hack Squats – Keep Legs Close Together	5	20 – 12

Day 25: Shoulders

Exercise	Sets	Reps
Side Laterals – Cable	5	20
Seated Side DB Lateral Raises	5	20 – 16
DB Press	4	20 – 12
DB Front Lateral Raises	4	20 – 12
DB Rear Deltoid Lateral Raises	5	30 – 20

Day 26: Back

Exercise	Sets	Reps
Lat Pulldowns	6	20 – 8
Pendlay row	5	20 – 12
Seated Hammer Rows	5	16 – 10
Close Grip Lat Pulldowns	4	12 – 10
1 – Arm Seated Cable Rowing	4	16 – 12

Day 27: Arms

Exercise	Sets	Reps
BB Curls Superset W/ BB Skull Crushers	5	20 – 12
DB Biceps Curls Superset W/ DB Skull Crushers	5	20 – 12
DB Concentration Curls Superset W/ 1 – Arm DB Extensions	4	16 – 10
Reverse BB Curls Superset W/ DB Triceps Kickbacks	4	20

Day 28: Chest

Exercise	Sets	Reps
Flat BB Bench Press	6	20 – 12
Flat DB Flys	5	16 – 10
Decline BB Bench Press	4	12 – 8
Pec Dec Flys	4	16 – 12
Close Grip BB Bench Press (Elbows Out)	4	12 – 8
Cable Crossovers – 10 Full & 10 Half	4	20

Day 29: Calves & Forearms

Exercise	Sets	Reps
Calf Extensions on Leg Press Machine	6	30 – 12
Donkey Calf Raises – Reverse	6	20 – 12
Calf Raises – Seated	5	20 – 12
DB Curls – Reverse	5	20 – 8
DB Hammer Curls	5	12 – 8
Reverse BB Curls	4	16
Wrist Curls – Palm Ups	4	20 – 10
Wrist Curls – Palm Down	4	16 – 8

Day 30: Shoulders

Exercise	Sets	Reps
BB Shoulder Press Superset W/ BB Front Lateral Raises	5	20 – 12
DB Side Lateral Raises Superset W/ BB Upright Rowing (Shoulder Width Grip)	5	20 – 12
Cable Rear Lateral Raises Superset W/ Seated Rowing To Chin	5	20 – 12
Smith Machine Shrugs Superset W/ Behind The Back Smith Machine Shrugs	4	30 – 12

Day 31: Back

Exercise	Sets	Reps
Lat Pulldowns	6	20 – 8
Iso Lateral Low Rowing Machine	5	20 – 12
Iso Lateral Rowing Machine	5	16 – 10
Rack Pulls	4	12 – 10
Close Grip Lat Pulldown	4	16 – 12

Day 32: Chest & Triceps

Exercise	Sets	Reps
Incline Chest Press – Machine	5	20 – 12
Cable Crossovers – Low	3	30
BB Bench Press	6	20 – 12
Pec Deck Flys	4	20 – 12
Triceps Pushdowns	5	30 – 12
Lying DB Skull Crushers	5	30 – 12
Triceps Dips Machine	4	20 – 12 d

Day 33: Shoulders & Biceps

Exercise	Sets	Reps
Seated Side Lateral Raises	5	20 – 16
Reverse Pec Deck Flys	5	20 – 12
Seated DB Side Lateral Raises Superset W/ Seated DB Front Lateral Raises	5	20 – 12
Seated DB Shoulder Press	5	20 – 12
Preacher Curls	5	20 – 12
Alternate DB Curls	5	20 – 12
Incline DB Press	5	20 – 12

Day 34: Legs

Exercise	Sets	Reps
Leg Curls – Lying Superset W/ Leg Extensions	6	30 – 20
Leg Curls – Seated Superset W/ Leg Press	6	16 – 12
Stiffed Leg Deadlift Superset W/ BB Back Squats	5	12 – 8

Day 38: Back

Exercise	Sets	Reps
Lat Pulldowns – Front	5	20 – 12
Close Grip Seated Cable Rowing	5	16 – 8
Behind The Neck Lat Pulldowns	4	20 – 12
90 – Degree Standing Wide Cable Rowing	4	16 – 8
Cable Lat Pulldowns	4	20 – 12
1 – Arm 90 – Degree Cable Rowing	3	12 – 8

Part II: Resurrection of Rich Piana Series – Carb Loading

Day 1: Arms

Exercise	Sets	Reps
Triceps Pushdowns	6	30 – 10
DB Curls – Incline	6	20 – 8
DB Overhead Triceps Extensions	5	20 – 12
Cable Curls – Lying	5	12 – 8
Cable Triceps Kickbacks	4	16 – 12
Cable Curls To Head	4	20 – 10
1 – Arm Rope Extensions	4	20 – 12
DB Hammer Concentration Curls	4	16 – 8

Day 2: Chest

Exercise	Sets	Reps
Decline BB Bench Press	5	20 – 12
Decline Cable Flys	4	20 – 12
Pec Dec	5	20 – 12
Cable Flys – Incline	5	20 – 12
Cable Flys – Flat	4	20 – 12

Day 3: Legs

Exercise	Sets	Reps
Leg Extensions	6	40 – 12
BB Back Squats	6	30 – 8
Close Stance Hack Squats	6	20
Leg Curls – Lying	6	40 – 20
Leg Curls – Seated	5	20
BB Stiffed Leg Deadlift	3	20

Day 5: Shoulders

Exercise	Sets	Reps
Cable Side Lateral Raises	5	30 – 20
Seated DB Side Lateral Raises	6	30 – 16
DB Upright Rowing (Shoulder Width)	5	20 – 16
Rope Front Lateral Raises	6	30 – 16
DB Rear Lateral Raises	6	30 – 12

Day 6: Calves & Triceps

Exercise	Sets	Reps
Donkey Calf Raises – Reverse	5	30 – 16
Calf Raises – Seated	6	16 – 12
Calf Raises Using Leg Press Machine	5	20 – 16
DB Skull Crushers	5	20 – 12
1 – Arm DB Extensions	4	20 – 12
Triceps Rope Pushdowns	6	20 – 12
1 – Arm Triceps Cable Extensions	4	20 – 12

Day 7: Biceps & Forearms (Supersets & Drop Sets)

Exercise	Sets	Reps
DB Concentration Curls Superset W/ Cable Concentration Curls	5	20 – 8
BB Drag Curls (Drop Set)	5	Drop Set till Failure
DB Hammer Curls Superset W/ DB Zottman Curls	5	Till Failure

Cardio: Every day walk for 30 minutes to 50 minutes on Treadmill

Note: These workouts are directly taken from the YouTube channel of Rich Piana. You’ll find a lot of missing days in between, and on those days, Rich didn’t upload any workout video. So, if you’re trying this workout, we recommend adjusting workouts according to yourself. For instance, whether you decide on your own whether you want to go 4 days a week or 5 days.

Wrapping Up

If you’re Rich Piana’s fan, we hope you like this article and would even like to try it out. But, likewise, for all haters, there are many of his videos where he has said that if you’re natural, there’s no need to go for anabolic steroids. So, I think it’s best to stick with those instead of thinking about what he was doing. Good luck!

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.