Rich Piana Workout Routine

Rich Eugene Piana was a testament to the massive success the gym grind can produce. He always aimed to be a bodybuilder since his childhood and started his journey at 11 after being influenced by his mother. He had successfully won several titles, like Mr Teen California and Mr California.

He had a very determined work ethic and put in hours of workouts every day to reach his goals. Piana was very outspoken about his bodybuilding journey. As a fitness influencer and YouTuber, he helped in motivating and educating youngsters and bodybuilding enthusiasts.

During his career, there have been several instances when he had to be admitted to the hospital, but he worked out very hard and brought himself back into the groove. He never lost his passion for fitness.

Rich Piana’s training routine is very much sought after in the world of bodybuilding, as most bodybuilding enthusiasts want to mould their bodies just like him. Rich was a genius when it came to bodybuilding and marketing himself. Coupled with his outspoken personality made him a social media personality with a fan following in millions.

This article will teach more about Rich Piana’s workout plan and his daily exercises, which helped him gain a lot.

Rich Piana’s Workout Principles

Rich Piana Workout
Rich Piana in an Instagram Photo (Rich Piana / Instagram)
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Rich’s workout principle is as simple as it gets. He used to train a single part of his body each day. A common gym term for this workout routine is bro-split. This helps in focusing and fully training the particular muscle group to maximise hypertrophy.

Rich spent hours training in the gym, and his massive physique, his well-rounded shoulders and his massive guns were enough to prove that you do not get to play The Hulk on television by going easy on your workouts.

He doesn’t have a specific workout split and has admitted to training instinctively and listening to his body. A big advocator of working out using machines, Rich feels that using cable fly’s and other types of equipment gives a constant resistance throughout a full range of motion and imposes more stress on the muscle.

Rich Piana’s Workout Schedule

Rich Piana’s workout routine would mostly vary according to his needs. But he gave most of his focus on his chest and arms as felt that they were lagging. Rich was famous for his 8- hour arm blasting routine. He followed a simple workout program of one body part each day of the week.

Here is a sample workout schedule Rich used as a part of his regular fitness program:

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Shoulder
  • Thursday: Leg
  • Friday: Arm
  • Saturday: Rest
  • Sunday: Rest

Rich Piana’s Workout Routine

Let’s look into his daily workout routine of Rich Piana, which was mainly based on, “every day is a new muscle-building day.”

Rich Piana Workout Routine


Rich Piana’s Workout Plan


Sets x Reps

Chest Day

Incline Cable fly

5 sets x 12-20 reps

Hammer strength incline press

4 sets x 8-12 reps

Peck deck flat fly

5 sets x 8-12 reps

Machine flat press

5 sets x 8-12 reps

Standing cable crossover

5 sets x 10-15 reps

Back Day

Wide-grip pull-ups

5 sets x 10-15 reps

Smith machine rows

5 sets x 8-12 reps

Behind the neck lat pulldown,

5 sets x 10-15 reps

Close-grip seated cable row

5 sets x 8-12 reps

Wide grip assisted pull-up

5 sets x 10-15 reps

T-bar row

5 sets x 8-12 rows

Bent over cable row

5 sets x 10-15 reps

Bent over lat pulldown

5 sets x 10-15 reps

Shoulder Day

EZ-bar front raise

5 sets x 10-15 reps

Seated Smith machine overhead press

5 sets x 8-12 reps

Dumbbell lateral raise

5 sets x 10-15 reps

Smith machine upright row

5 sets x 10-15 reps

Standing smith machine shrug

5 sets x 10-15 reps

Standing smith machine shrugs

5 sets x 10-15 reps

Incline rear delt fly

5 sets x 10-15 reps

Leg Day

Lying Hamstring curl

5 sets x 10-15 reps

Single leg hamstring curl

5 sets x 10-15 reps

Barbell stiff leg deadlift

5 sets x 8-12 reps

Seated leg extension

5 sets x 10-15 reps

Leg press

5 sets x 8-12 reps

Hack squat machine

5 sets x 8-12 reps

Arm Day


4 sets x 10 reps

Barbell curl

4 sets x 10 reps

Single-arm dumbbell extension

4 sets x 15 reps

Dumbbell hammer curls

4 sets x 15 reps

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V-shaped body

Piana put a lot of effort into his upper body to make it look V-shaped, which most bodybuilders desire. He achieved this by training his shoulders, his back muscles, especially his lats and his arms.

Confuse your muscles

Rich Piana’s workout plans used to change according to his intuition and how well his body responds to a particular exercise. These abrupt changes in the workout sessions confused the muscles and helped in increasing his muscle growth.

8-hour arm routine

Rich Piana biceps
Rich Piana in an Instagram Photo (Rich Piana / Instagram)

Rich was famous for his 8- hour work routine where he used to do 16 mini-workouts with each workout session lasting for 30 mins for 8 hours straight. This over-training routine goes against all conventions of bodybuilding, but Piana’s massive guns say otherwise.

Workout strategically

Rich’s workout routine was strategically devised to maximize his gains and his overall look. He worked especially on his shoulder development so that it gives him the 3D shoulders and made him look aesthetic. Rich would begin his leg workout, starting with his hamstrings as they provide stability for his other leg workouts.

He did no mindless workouts and focused his attention wherever he felt was lagging.

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Now You Know!

Rich Piana’s workout routine is as hardcore as it gets. It is not designed for a regular Joe.

We know that not all the readers of this article will be fitness enthusiasts who are bent on having a body like Rich.

But those interested people must know that Rich Piana’s working out schedule can be a massive challenge and bring about an enormous change to your body. Share this article if you are a Rich Piana fan.