Rob Riches’ Workout Routine and Diet Plan

In the realm of fitness modeling, Rob Riches reigns as a true icon, captivating the hearts and minds of fitness enthusiasts worldwide.

His remarkable physique has propelled him to victory in esteemed competitions such as Musclemania and Fitness Britain, solidifying his status as a force to be reckoned with in the fitness industry.

Rob’s journey in the fitness industry began as a teenager with a simple goal of strengthening his injured shoulder. Little did he know that his passion for fitness would lead him to become one of the most successful fitness professionals.

Through consistent efforts and unwavering discipline, Rob transformed himself and achieved remarkable success in the industry.

He’s not only a model but also a talented director, host, and star of his own show called The Rob Riches Show.

In this post, we’ll take a closer look at Rob Riches’ workout routine and diet plan, giving you some insights into how he maintains his impressive physique.

Rob Riches' Workout Routine and Diet Plan

Rob Riches’ Workout Routine

Rob has always followed a simplistic approach to building his physique. He doesn’t endorse excessively complicated and fancy stuff.

To build lean muscle mass, Rob Riches incorporates straight sets into his training. He believes that this approach has been instrumental in shaping his strong and muscular physique.

Heavy lifting forms the cornerstone of Rob Riches’ workout routine. It not only helps him gain lean muscle and size, but also improves his overall strength

Taking inspiration from old-school bodybuilding legends like Larry Scott, Arnold Schwarzenegger, and Sergio Oliva, Rob also ensures that ‘progressive resistance’ is taking place in each of his workouts.

To make his exercise routine as intense as possible, Rob even incorporates some of Weider’s principles, such as pyramiding sets, pre-exhaust training, or muscle priority training.

Rob Riches’ workout routine focuses on building and preserving his lean muscle mass, and it follows a high-volume training approach.

For this reason, Rob incorporates a variety of exercises to target each of his muscle groups during his training sessions. By doing so, he ensures that he works his muscles from different angles and engages them thoroughly.

Now, let’s take a closer look at Rob Riches’ workout routine and explore the specific exercises he performs to target different muscle groups. This will give us a better understanding of his training approach.

Rob Riches' Workout Routine


  • Flat barbell bench press- 4 sets of 12, 10, 8, 8 reps
  • Smith machine incline bench press supersetted with dumbbell overhead extensions- 4 sets of 10-12 reps
  • Incline dumbbell flys supersetted with seated machine flys- 3 sets of 12-15 reps
  • Weighted parallel bar dips- 3 sets of AMRAP
  • Cable crossovers- 3 sets of 12-15 reps


  • Behind the neck pull-ups- 3 sets of 10 reps
  • Bent-over barbell rows- 4 sets of 10-12 reps
  • V-bar pull-ups- 3 sets of 10-12 reps
  • Seated V-bar rows- 4 sets of 10-12 reps
  • Wide-grip lat pulldowns- 3 sets of 12-15 reps
  • Single-arm Smith machine rows- 4 sets of 10-12 reps
  • Weighted hyperextensions- 3 sets of 12 reps


  • Barbell back squats- 3 sets of 10-12 reps
  • Leg press- 4 sets of 8-12 reps
  • Sumo barbell deadlifts- 3 sets of 10-12 reps
  • Sissy squats- 3 sets of 12-15 reps
  • Lying leg curls- 3 sets of 12-15 reps
  • Leg extensions- 3 sets of 12-15 reps
  • Glute hamstring raises- 3 sets of 12-15 reps
  • Calf raises- 3 sets of 12-15 reps


  • Barbell military press- 5 sets of 15, 12, 10, 8, 8 reps
  • Standing single-arm dumbbell press- 3 sets of 8-12 reps
  • Single-arm lateral raises- 3 sets of 12 reps
  • Bent-over dumbbell flys- 3 sets of 12-15 reps
  • Barbell shrugs- 4 sets of 8-15 reps


  • Bench dips- 3 sets of 10-12 reps
  • Lying triceps extensions- 4 sets of 12-15 reps
  • Tricep pushdowns- 3 sets of 12-15 reps
  • Barbell curls- 3 sets of 10-12 reps
  • Single-arm dumbbell preacher curls- 2 sets of 12-15 reps
  • Incline hammer curls- 3 sets of 10-12 reps
  • Reverse EZ bar curls- 2 sets of 15-20 reps
  • Reverse dumbbell wrist curls- 2 sets of 15-20 reps
  • Barbell wrist curls- 2 sets of 15-20 reps


Rob performs a decent amount of cardio to lean out when he preps for a show. He relies on steady-state cardio. His cardio routine consists of either 40 minutes on the elliptical or a high incline on the treadmill.

Rob Riches also enjoys incorporating outdoor activities into his fitness routine. Sometimes, he goes for a refreshing outdoor run or chooses to hike in the hills. These activities not only provide a change of scenery but also contribute to his overall fitness and well-being.

Full Range of Motion

Rob always prioritizes performing exercises with a full range of motion. This means that he focuses on moving through the complete motion of each exercise, ensuring that he maximizes the benefits and targets the muscles effectively.

By going through a full range of motion, Rob is rest assured that each and every fiber of his targeted muscle group is stimulated.

For instance, when he trains his biceps, he loves performing preacher curls with a full range of motion. This stimulates the bicep brachii adequately and also minimizes cheating.

Going Till Failure

Rob also likes to go to failure on some exercises. When he trains his legs, he warms up his quads with barbell back squats and then performs leg press with reasonably heavy weights. He also achieves failure on some of his working sets to maximize muscle growth.

Bodyweight Training

Even though Rob is an advanced lifter, he still believes in the effectiveness of performing bodyweight exercises. When he trains his wide and muscular back, he makes it a point to perform bodyweight chin-ups/pull-ups as a part of his back training routine.

Highlighting their effectiveness, Rob says,

“Chin-ups are a staple in my back routine. I perform them as a warm-up and prefer them over the seated lat pulldown.”

By looking at his amazing back development, anyone can infer that Rob must be performing his chin-ups with a variety of grips.

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Rob Riches’ Diet Plan

Rob Riches' Diet Plan

You can have an absolutely perfect exercise routine, but if your diet is not on point, you won’t be able to gain the best out of your fitness regime. Rob understands this fact pretty well and chooses to rely on a diet plan that supports his muscle-building goals.

Rob Riches’s diet plan has 45% protein, 35% carbs, and 20% fat. It helps Rob in building an extremely lean and muscular physique.

Talking about his caloric intake, Rob consumes a little less than 3000 calories a day. In order to get that amount of calories, he eats 7 nutritious meals a day.

Now let’s have a look at the food items that are there in Rob Riches’s Meal plan:-

Meal 1

  • 1 whole egg
  • 7 egg whites
  • 2 tablespoons cottage cheese
  • Portabella mushrooms
  • 2½ oz brown rice
  • 2 tablespoons Salsa

Meal 2

  • 5 oz sweet potato or yam
  • 7 oz chicken breast
  • 1 cup spinach
  • 1 cup broccoli
  • 1 tsp flaxseed oil

Meal 3

  • 2 oz brown rice
  • 3½ oz salmon
  • 6 egg whites
  • 1 cup green beans
  • 1 cup kale

Meal 4

  • 2 oz brown rice
  • 6½ oz ground turkey
  • 1 cup green beans
  • 1 cup broccoli
  • ¼ avocado

Meal 5

  • 1 scoop whey protein
  • 2½ oz dates

Meal 6

  • 1½ oz white rice
  • 2½ oz ground turkey
  • 1 cup green beans
  • 1 cup asparagus
  • 1 tsp flaxseed oil

Meal 7

  • 1 scoop casein protein
  • 5 oz cottage cheese
  • ½ oz almond butter
  • Stevia extract

No Cheat Days

Rob usually prioritizes keeping his body in shape rather than satisfying his taste buds. And for this reason, he only has a cheat day when he goes out with his friends.

But even then, Rob ensures to eat in moderation. He says,

” My only rule of thumb is not to ‘overeat.’ “

You can get an idea about Rob’s dedication to eating clean from the fact that he prefers to have curried chicken and rice or sushi over burgers even on his cheat days.

Rob Riches’ Supplements

In order to maintain his perfectly-developed body, Rob has to ensure that his nutrition plan is as perfect as it can be. And for that reason, he relies on a few supplements.

So let’s find out what all supplements are there in Rob Riches’ supplements stack:-

  • Whey protein
  • Casein protein
  • BCAA
  • Glutamine
  • CLA
  • L-carnitine
  • Multivitamin
  • Fat burner

Whey protein, casein protein, and BCAAs (Branched-Chain Amino Acids) are fantastic sources of essential amino acids.Including these supplements in your diet can provide the necessary building blocks for your muscles to recover and grow stronger.

The usage of glutamine assists in enhancing the process of muscle recovery.

CLA has been shown to have positive effects on body composition by promoting fat loss while preserving lean muscle mass. Additionally, it may support a healthy immune system, helping to strengthen your body’s defense against illnesses.

L-carnitine is a supplement that promotes the preservation of muscle glycogen and enhances the oxidation of fat. Its supplementation also facilitates new protein synthesis along with reducing lactate accumulation in muscles. Research has also highlighted many benefits of L-carnitine.

Taking a multivitamin supplement provides your body with a wide range of essential micronutrients. It acts as a convenient way to fill any nutritional gaps and ensure that your body has access to the vital nutrients it needs for optimal functioning.

As the name suggests, a fat burner supplement is designed to assist in boosting fat loss. These supplements often contain ingredients that help increase metabolism, suppress appetite, and enhance energy levels, all of which can contribute to a more effective fat-burning process.

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Final Thoughts

Rob’s physique can be considered as the epitome of perfection. He is tall, muscular, lean, and ripped. Well, that’s exactly how most of the gym freaks want to be.

And if you too fall in that category, the info mentioned in this post can surely help you. You can structure your fitness regime based on Rob Riches’ workout routine and diet plan.

Just ensure to make slight modifications to it so that it caters to your training experience and physique/fitness goals. Taking the assistance of an experienced coach will also help you pretty well in that matter.