Rob Riches

Rob Riches – Workout and Diet Plan

Find out about athlete Rob Riches' training, diet and supplementation plan

Rob Riches is one of the best-known athletes in the world of fitness, having been on the cover of several magazines, winning several competitions and serving as an inspiration to many. He measures 1.78m and weighs around 82kg.

Your training plan is done every day, without exception, normally varying between 3 to 4 sets per exercise and 8 to 15 repetitions. You also regularly do low-intensity cardio for around 40 minutes.

Regarding your diet, it is obviously rich in proteins, with a good variety of foods and a high consumption of vegetables.

As for supplements, it uses classics such as whey protein and the BCAA's, but also Acetyl L-Carnitine, between others.

So find out more about Rob Riches' training, diet and supplementation below, and if you don't know any exercise, just click on the name to see its image.

Workout plan

Monday ? Back

Rob Riches

Tuesday ? Quadriceps and calves

Wednesday ? Biceps and forearm

Thursday ? Shoulders and calves


Friday ? Chest and forearm

Saturday? Hamstrings and lower back

Sunday? Triceps and trapezius

rob riches 3


  • Meal 1
  • Egg Whites
  • 1 whole egg
  • Cottage cheese
  • Brown rice
  • Mushrooms
  • Meal 2
  • Chicken breast
  • Sweet potato
  • Broccoli
  • Spinach
  • Linseed oil
  • Meal 3
  • Salmon
  • Egg Whites
  • Brown rice
  • Cabbages
  • Green bean
  • Meal 4
  • Peru
  • Brown rice
  • Avocado
  • Green bean
  • Broccoli

rob riches 5

  • Meal 5
  • Whey Protein
  • Dates
  • Meal 6
  • Peru
  • White rice
  • Linseed oil
  • Green bean
  • Asparagus
  • Meal 7
  • Shake with:
  • Cottage cheese
  • Casein
  • Almond Butter
  • Stevia extract

rob riches 7


Information taken from the website

Facebook Rob Riches

Rob Riches website

4 thoughts on “Rob Riches – Plano de treino e dieta”

  1. The diet is really described, but the most important thing is the number of calories and the quantity (grams) of each food he eats, which is missing, and that is the true secret of bodybuilding.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top