Rich Piana's Workout Routine

Rich Piana’s Workout Routine – Can You Handle It?

Rich Piana’s Workout Routine -- Can You Handle It?

Rich Piana is a very popular monstrous bodybuilder among the bodybuilding community.

His popularity has grown through his YouTube channel.

In his video’s he likes to talk about different bodybuilders, certain life problems, and of course how to put on muscle mass!

Rich Piana wasn’t always as big as he is now.

It took a lot of hard work and dedication to bring him to the size he is now.

Rich has admitted to taking performance enhancing drug’s in order to help him achieve his size.

He even gives advice to those who plan on using performance enhancing drug’s themselves.

Have you ever wondered what Rich Piana’s training routine looked like?

Well if you have than you are in luck because in this post we are going to show you what his workout routine looks like.

*P.S -- If you’d like to you can go to the next page where we have a printable script of his workout*

Does Rich Train On A Split Muscle Group Schedule?

From what we have seen on Rich’s YouTube channel, he is training split muscle groups as every bodybuilder usually does.

However his exercise for the muscle group he is training, tend to change from week to week.

After reviewing some of his video’s we have been able to pinpoint popular exercise he enjoys using for certain muscle group’s.

Once we found these exercise’s we were able to build a workout routine based on what we think he is doing on a daily basis.

Keep in mind that this is not Rich’s official workout routine because I’m sure his workouts are changing weekly but this is possibly a routine he might be following.

Rich Piana is a very busy man and he likes to change things up because of his schedule.

From what we understand he tends to construct his workout before he trains based on what he feels he needs to do in the gym that day.

Below is what we think to be Rich’s workout routine.

Rich Piana’s Workout Routine

Monday -- Back Day

Rich prefers to use exercise’s that he feels targets the muscle group he is training.

On his back day’s he lifts heavy a** weight.

The reason for this is because he wants to grow!

T-bar rows are one of his most powerful exercise in his back training.

He may not do them all the time but we believe that he loves to do this exercise in his back routine.

From the video above it seems one of Rich’s back workouts consist of:

1. Single Arm Dumbbell Rows & Two Handed Dumbbell Rows

2. Reverse Cable Fly’s

3. Lat Pull-Downs

4. T-Bar Rows

5. Bent Over Barbell Rows

Tuesday -- Chest Day

Rich’s chest is one of his most dominant muscle groups.

He fluctuates his chest workout’s by either add triceps or biceps into the mix.

But below we are just going to give you the basic exercise we know to be the bulk of his chest routine.

His main chest exercises are:

1. Incline Chest Barbell Press

2. Flat Bench Barbell Press

3. Cable Fly’s

Wednesday -- Leg Day

Rich Piana doesn’t follow the same leg day routine as the typical bodybuilder.

Most bodybuilder split their hamstring workouts up from their quad workouts in order to target each group more effectively.

Rich Piana however, rather than training his hamstrings on a separate day he combines them with his quad training to make one large leg training day.

From what we have seen he starts with hamstrings and finishes with his quads:

1. Lying Leg Curl Machine

2. Isolated Single Leg Curl Machine

3. Stiff Legged Dead-Lifts

4. Leg Extensions

5. Leg Press

6. Hack Squats

Thursday -- Shoulder Day

Rich trains his traps on his shoulder days.

Some bodybuilder will either train their traps on their back days or shoulder days.

Rich Piana’s shoulders’ are another one of his most dominant muscle groups.

His shoulder workouts are not as excessive however as some would think.

He keeps all of the main shoulder movements but instead of beginning with shoulder press; a main compound movement.

He starts his shoulder workouts off with:

1. Dumbbell Lateral Raises

2. Machine Shoulder Press

3. Reverse Fly’s

4. Machine Trap Raises 

5. Barbel Front Trap Raises

Friday -- Arm Day

Probably the most dominant feature on Rich’s physique are his arms.

The first look you take at Rich you are immediately drawn to the outrageous size of his arms.

Most people who follow Rich Piana on YouTube may know about his 8 hour arm workout video.

We wouldn’t recommend training two small muscle groups for that length of time because of the risk of injury it could cause.

After viewing a few of Rich’s arm video’s we managed to put together an arm workout that he may follow.

First he begins with his bicep’s than moves on to his triceps:

1. Single Arm Isolation Cable Bicep Curls

2. Dumbbell Bicep Curls 

3. Reverse Fly’s

4. Incline Dumbbell Curls

5. Machine Seated Triceps Push Downs

6. Overhead Rope Triceps Extensions

7. Close Grip Bench Press


This workout routine is only a good idea of what Rich Piana might be training on a weeks basis.

Rich is a very busy individual and his workouts might change throughout the week.

What we do know for sure is that he:

  • Trains split muscle groups
  • Stretches throughout his workouts to increased blood flow to the muscles.
  • Keeps all of the compound movements for the specific muscle groups in his workouts.
  • Trains with a 4-6 sets ranges for exercises.
  • Goes above the 12 rep ranges for exercises.
  • Starts his chest workouts with incline presses.
  • Likes to use machines.
  • Training biceps or triceps sometimes on his chest days.

Rich’s workouts are not extremely hard to do.

however if you are not experience in training with a split muscle group routine we would suggest going a lighter with a few less movements.

This will help your body adjust to the new routine.

If you are use to training split muscle groups than give this workout routine a shot if you dare.

Printable Workout Script On Next Page…

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