Workout Routines

Rich Piana Workout Routine

Published

2 years ago

April 4, 2023

Emmy Wallin

What does Rich Piana’s workout routine look like?

Rich Piana was an American businessman and bodybuilder.

Piana is known for being the winner of multiple awards such as the National Physique Committee and Mr. Teen California.

Piana was known for having an amazing body and he had his own nutrition product called “Rich Piana: 5% Nutrition”. Don’t forget to share this article if you’re a big fan of Rich Piana.

Within this article, we’ll discuss Rich Piana’s workout routine, diet, and supplements:

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Current Stats

Height: 185.5 cm – 6’1″
Weight: 124-7 – 129.3 kg – 275 – 285 pounds
Age: 46 years old (1970–2017)
Birthday: 26th of September, 1970
Accolades: National Physique Committee, Winner, 1989

Workout Principles

Rich Piana has been seen in several bodybuilding shows throughout his career. Piana had to follow a strict workout and diet regime to maintain his strength and muscle mass.

He allowed himself to train as he preferred, and he wouldn’t follow a set of workout routines, he picked workout routines that he felt comfortable with doing each day.

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Rich Piana Workout Routine

As mentioned above, Rich Piana preferred to perform routines that he felt like doing each day. He didn’t feel like having a perfect workout routine.

He was a big advocate of machines and cables and he used them more than free weights. Piana also believed that machines and cables would give him the best results of his training.

Here is Rich Piana’s workout routine:

Rich Piana’s Chest Workout Routine

On this chest routine, Rich Piana performed 5 different routines.

Here is Rich Piana’s chest routine:

1. Incline cable fly (5 sets, 12-20 reps)

2. Hammer Strength incline press (4 sets, 8-12 reps)

3. Pec deck flat fly (5 sets, 8-12 reps)

4. Machine flat press (5 sets, 8-12 reps)

5. Standing cable crossover (5 sets, 10-15 reps)

Back Workout Routine

On this back routine, Piana performed 8 different exercises by doing an average of 5 sets and 10 reps.

Here is Rich Piana’s back routine:

1. Wide grip lat pulldown (5 sets, 10-15 reps)

2. Smith machine row (5 sets, 8-12 reps)

3. Behind-the-neck lat pulldown (5 sets, 10-15 reps)

4. Close grip seated cable row (5 sets, 8-12 reps)

5. Wide grip assisted pull-up (5 sets, 10-15 reps)

6. T-bar row (5 sets, 8-12 reps)

7. Bent over cable row (5 sets, 10-15 reps)

8. Bent over lat pulldown (5 sets, 10-15 reps)

Rich Piana’s Shoulder Workout Routine

On this shoulder routine, he hit a shoulder routine by doing 6 different exercises.

Here is Rich Piana’s shoulder routine:

1. EZ bar front raise (5 sets, 10-15 reps)

2. Seated smith machine overhead press (5 sets, 8-12 reps)

3. Dumbbell lateral raise (5 sets, 10-15 reps)

4. Smith machine upright row (5 sets, 10-15 rep)

5. Standing smith machine shrugs (5 sets, 10-15 reps)

6. Incline Rear delt fly (5 sets, 10-15 reps)

Leg Workout Routine

On this leg routine, he performed a total of 6 different exercises.

Here is Rich Piana’s leg routine:

1. Lying hamstring curls (5 sets, 10-15 reps)

2. Single leg hamstring curls (5 sets, 10-15 reps)

3. Barbell stiff leg deadlift (5 sets, 8-12 reps)

4. Seated leg extension (5 sets, 10-15 reps)

5. Leg press (5 sets, 8-12 reps)

6. Hack squat machine (5 sets, 8-12 reps)

8-Hour Arm Workout

On this 8-hour arm routine, he performed 4 different routines with an average of 4 sets and 10-15 reps.

Here is Rich Piana’s 8-hour arm routine:

1st workout:

1. Skullcrusher (4 sets, 10 reps)

2. Barbell curl (4 sets, 10 reps)

2nd workout:

1. Single-arm dumbbell extension (4 sets, 15 reps)

2. Dumbbell hammer curls (4 sets, 15 reps)

Rich Piana Diet

Rich Piana didn’t follow the same strict diet every day. He enjoyed eating what his body desired that day.

Piana would eat nutritious and healthy foods most of the time while having a cheat meal once in a while such as ice cream.

Here is Rich Piana’s diet:

1. Breakfast

Eggs
Oatmeal

2. Snack

Protein Shake
Fruit

3. Snack

Nuts
Fruits

4. Lunch

Chicken Brown Rice

5. Snack

Fat-free yogurt
Protein Shake

6. Snack

Ice Cream

7. Dinner

Burritos

8. Snack

Protein Shake

Supplements

Rich Piana used the following supplements to help fuel his gains:

Rich developed his own supplement line “5% Nutrition”, and unlike a lot of other fitness influencers, he used his own products on a daily basis. Piana was completely upfront and honest throughout his career. He spoke about his substance abuse, fitness marketing techniques, and what you should and shouldn’t copy from his lifestyle.

Here’s a list of the 5% Nutrition products Rich Piana used on a regular basis: