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

Nonetheless, Rich has maintained his successful YouTube channel that featured his personal life experiences, motivational speaking, exercise montages, insights into his daily life, and even special guest appearances.

rich piana workout routine

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


1 – Arm DB Rowing

Bent Over DB Rowing





12 – 15

12 – 15

Reverse Cable Flys512 – 15
Lat Pull Downs512 – 15
T – Bar Rowing412 – 15
Bent Over BB Rowing412 – 15

Tuesday: Chest

Incline Bench Press512
Flat Bench Press512
Cable Flys616 – 20

Wednesday: Legs

Lying Leg Curls412 – 15
Leg Curls (Single Leg)412 – 15
Stiffed Leg BB Deadlift512
Leg Extensions412 – 15
Leg Press412
Hack Squats512

Thursday: Shoulders & Traps

Side DB Lateral Raises512 – 15
Machine Shoulder Press412 – 15
Reverse Flys512 – 15
Smith Machine Shrugs4 – 612 – 15
BB Front Raises4 – 612 – 15

Friday: Arms

1 – Arm Cable Biceps Curls412 – 15
DB Biceps Curls512 – 15
Reverse Flys512 – 15
Incline DB Curls412 – 15
Seated Machine Triceps Pushdowns412 – 15
Overhead Rope Triceps Extensions412
Close Grip BB Bench Press410 – 12

Saturday & Sunday: Rest Day

Rich Piana Workout Plan – 2

Here’s another Rich PIana’s workout plan:

Monday: Chest

Incline Cable Flys310
Hammer Strength Incline Press310
Pec Deck (Butterfly)38
Chest Press (Machine)38
Cable Crossover (Standing)310

Tuesday: Back

Lat Pulldown (Wide Grip)310
Smith Machine Bent Over Rowing312
Behind The Neck Lat Pulldowns310
Close Grip Seated Cable Rowing310
Pull – Ups (Wide Grip)312
T – Bar Rowing38
Bent Over Cable Rowing310
Bent Over Lat Pulldown310

Wednesday: Shoulders

EZ Bar Front Raises312
Seated Overhead Press (Smith Machine)310
Side DB Lateral Raises312
Smith Machine Upright Rowing310
Machine Shrugs310
Incline Rear Deltoid DB Flys310

Thursday: Legs

Lying Hamstring Curls310
Leg Curls (Single Leg)312
Stiffed Leg BB Deadlift38
Seated Leg Extensions310
Leg Press38
Hack Squats38

Friday: Arms

BB Curls312
1 – Arm Triceps DB Extensions310
DB Hammer Curls310

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


  • Eggs
  • Oatmeal


  • Fruits
  • Protein Shake


  • Fruits
  • Nuts


  • Chicken
  • Brown Rice


  • Protein Shake
  • Fat – Free Yogurt


  • Ice Cream


  • Burritos


  • 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.

Satinder Chowdhry Avatar

Satinder Chowdhry