Discover athlete Rob Riches' training, diet and supplementation plan

Rob Riches is one of the most well-known athletes in the world of fitness, having been on the cover of several magazines, won several competitions and served as an inspiration to many. He is 1.78m tall and weighs around 82kg.

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

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

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

Find out more about Rob Riches' training, diet and supplements below, and if you don't know an exercise, just click on the name to see an image of it.

Workout plan

Monday – Back

• Reverse grip pull-ups – 3 sets x 10 reps
• Barbell row – 4 sets x 10-12 reps
• Dumbbell row – 3 sets x 8-12 reps
• Rowing on the machine – 4 sets x 8-12 reps
• Pulldown – 4 sets x 12-15 reps

Tuesday – Quadriceps and calves

• Squat – 4 sets x 8-12 reps
• Press – 4 sets x 8-12 reps
• Squat Hack – 3 sets x 8-10 reps
• Walking barbell lunges – 4 sets x 15-20 steps
• Leg Extension – 4 sets x 12-20 reps
• Calf raise – 4 sets x 15 reps
• Single leg calf raise – 4 sets x 15 reps

Wednesday – Biceps and forearms

• Short grip lifts – 3 sets x 10 reps
• Seated Dumbbell Curl – 4 sets x 8-12 reps
• Concentrated curl on the barbell bench – 3 sets x 10-12 reps
• Concentrated dumbbell curl – 3 sets x 10-12 reps
• Curl with cables – 4 sets x 12-20 reps
• Inverted curl with Z bar – 3 sets x 15 reps
• Standing Barbell Forearm Curl – 3 sets x 15 reps
• Dumbbell Reverse Forearm Curl – 3 sets x 15 reps

Thursday – Shoulders and calves

• Front Barbell Shoulder Press – 4 sets x 8-15 reps
• Arnold Press – 3 sets x 10-12 reps
• Slanted back openings – 3 sets x 10-12 reps
• Inverted Peck Deck – 2 sets x 15 reps
• Sides – 3 sets x 10-12 reps
• Sides with cable on one arm – 2 sets x 15 reps
• Twins in the press – 4 sets x 15 reps
• Seated press – 4 sets x 15 reps

Friday – Chest and forearm

• Incline bench press – 4 sets x 8-15 reps
• Incline Dumbbell Chest Press – 3 sets x 10-12 reps
• Flat bench press – 3 sets x 10-12 reps
• Openings – 3 sets x 10-12 reps
• Cable openings – 3 sets x 15 reps
• Forearm curl with barbell – 3 sets x 15 reps
• Dumbbell Reverse Forearm Curl – 3 sets x 15 reps

Saturday – Hamstrings and lower back

• Deadlift with straight legs – 4 sets x 8-15 reps
• Lying leg curl – 3 sets x 10-12 reps
• Vertical press – 3 sets x 10-12 reps
• Seated leg curl – 3 sets x 10-12 reps
• Good days – 3 sets x 12-15 reps
• Weighted hyperextensions – 3 sets x 12 reps
• Inverted hyperextensions – 3 sets x 12-15 reps

Sunday – Triceps and trapezius

• Tricep with bar – 4 sets x 8-15 reps
• Tricep extension on the machine – 3 sets x 10-12 reps
• Seated dumbbell tricep extension – 3 sets x 10-12 reps
• Cable kickback – 3 sets x 15 reps
• Barbell Shrinks – 4 sets x 8-15 reps
• Shrinkage at Smith – 3 sets x 10-12 reps
• Lying Frontals with Barbell on Bench – 3 sets x 10-12 reps

Diet

• 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 beans

• Meal 4
• Peru
• Brown rice
• Avocado
• Green beans
• Broccoli

• Meal 5
• Whey Protein
• Dates

• Meal 6
• Peru
• White rice
• Linseed oil
• Green beans
• Asparagus

• Meal 7
• Shake with:
• Cottage cheese
• Casein
• Almond butter
• Stevia extract

Supplements

• Thermogenic
• Glutamine
• BCAA's
• Acetyl L-Carnitine
• CLAN
• Protein powder (whey, egg or meat)
• Multivitamin

Information taken from the website simplyshredded.com

Facebook Rob Riches

Rob Riches website