This weekly workout from Rich Piana is a monster and will blast your muscles to grow.
As we look to expand out workouts to create new challenges to see great growth, looking towards the pros is one great way to find inspiration. They’ve done it and are proof that these exercises, mixed with a great supplementation and dietary routine, can work. And on top of that, work wonders. While we often stick to our old ways because we find that most comfortable, it is important to expand to always learn new things and enhance our quest for big gains. The late Rich Piana was a giant, a testament to the gym grind and this workout of his is sure to really blast your muscles and give them a great chance to grow.
Whether it be free weights or machine work, both are capable of giving you the growth you want most. Exploring all options should be something you want to do and are willing to do in order to capitalize on all your gains. Working out and choosing which exercises to do often comes down to preference. While each exercise is unique in that it targets your muscles differently, even if just slightly, knowing the options that are out there can really enhance your workouts.
Our team at Generation Iron is going to dive into this Rich Piana workout so you see some great growth and learn from one of those pros who knew how to get it done. The sport of bodybuilding can be hard, grueling even, but with the right guidance and training plan, you physique will pop in no time.
About Rich Piana
| Full Name: Rich Piana (Men’s Bodybuilder) | ||
| Weight | Height | Date Of Birth |
| 275-285 lbs | 6’0″ | 09/26/1970 |
| Division | Era | Nationality |
| Bodybuilding | 1990, 2000, 2010s, | American |
Rich Piana was a bodybuilder and businessman, working on his physique to compete at the highest level while also running a vlog featuring other speakers, exercise videos, and a look into Piana’s life. His bodybuilding accomplishments were coupled with a boisterous personality making him a big name in the weightlifting community. He won Mr. Teen California in 1989 and Mr. California in 1998, among other competitions that showed off his absolutely massive physique. He would eventually run his own nutrition line called Rich Piana: 5% Nutrition, where the 5% mentality became a movement of people wanting to change their lives.
He was at the front of the steroid conversation after publicly admitting to using anabolic steroids during his bodybuilding career. Even with a determined work ethic and the will to put in hours of training, he thought it necessary for steroid use in order to compete at the highest level of the sport. Despite the controversy, he still remained a figure people sought advice, for he knew the game and he knew how to get to the next level.
Rich Piana Training Routine
Here is an amazing weekly workout from Rich Piana to really fire up those muscles. Every day is a new muscle group so you have absolute focus in targeting specific spots for training, performance, and sheer size.
Monday – Chest
| Exercises | Sets | Reps |
| Incline Cable Fly | 3 | 10 |
| Hammer Strength Incline Press | 3 | 10 |
| Pec Deck Flat Fly | 3 | 8 |
| Machine Press | 3 | 8 |
| Standing Cable Crossover | 3 | 10 |
Tuesday – Back
| Exercises | Sets | Reps |
| Wide Grip Lat Pulldown | 3 | 10 |
| Smith Machine Row | 3 | 12 |
| Behind-The-Neck Lat Pulldowns | 3 | 10 |
| Close Grip Seated Cable Row | 3 | 10 |
| Wide-Grip Pull-Ups | 3 | 12 |
| T-Bar Rows | 3 | 8 |
| Bent Over Cable Row | 3 | 10 |
| Bent Over Lat Pulldown | 3 | 10 |
Wednesday – Shoulders
| Exercises | Sets | Reps |
| EZ Bar Front Raise | 3 | 12 |
| Seated Smith Machine Overhead Press | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 12 |
| Smith Machine Upright Row | 3 | 10 |
| Standing Machine Shrugs | 3 | 10 |
| Incline Rear Delt Fly | 3 | 10 |
Thursday – Legs
| Exercises | Sets | Reps |
| Lying Hamstring Curls | 3 | 10 |
| Single Leg Hamstring Curls | 3 | 12 |
| Barbell Stiff Leg Deadlift | 3 | 8 |
| Seated Leg Extension | 3 | 10 |
| Leg Press | 3 | 8 |
| Hack Squat | 3 | 8 |
Friday – Arms
| Exercise | Sets | Reps |
| Skullcrushers | 3 | 10 |
| Barbell Curl | 3 | 12 |
| Single-Arm Dumbbell Extension | 3 | 10 |
| Dumbbell Hammer Curls | 3 | 10 |
Rich Piana’s Legacy
Rich Piana passed away in 2017 from health complications. Despite a controversial past when it came to steroid use and bodybuilding, Piana was by no means the only one and sought what he felt best for his career as he ascended to the top. Aside from his finishes at certain events and the boisterous personality of a big man, his company Rich Piana: 5% Nutrition sought to better the lives people around him. The motto of “5%” is meant to symbolize everyone out there doing what they love to do and how far they’re willing to go to achieve their dreams.
He was a force in the fitness community. His size was something to admire and his personality was something to never forget.
The Rich Piana Movie
Generation Iron had the pleasure of filming a documentary on Rich Piana. Check out the trailer below.
Featured Supplement
A good supplementation routine is essential when it comes to lifting big and seeing that huge growth. While pro bodybuilders each have their own choice of supplements to use, we wanted to share an example of a great protein supplement to provide for clean gains with loads of benefits.
Nutricost Whey
Looking for a cheap whey protein concentrate? Check out Nutricost Whey Protein Concentrate! A quality protein supplement at half the cost.
Nutricost Whey Protein Concentrate stands out for its straightforward, no-nonsense formula. Its core ingredient is whey protein concentrate, a less processed form of whey that preserves more of the naturally occurring nutrients than whey isolate. This makes it a solid option for those seeking a well-rounded protein source that goes beyond just high protein content.
One of the product’s key advantages is its clean ingredient list. It contains no artificial flavors, sweeteners, or colors—an appealing trait for anyone aiming to avoid unnecessary additives. That said, the absence of flavor enhancements may not suit everyone’s taste preferences, particularly those accustomed to the sweeter profiles found in artificially flavored proteins. Nonetheless, for purists and those prioritizing ingredient transparency, Nutricost offers a reliable and nutritionally rich option.
Price: $51.26
Wrap Up
This workout from Rich Piana will certainly fire up those muscles so they have to grow. A great week-long workout will give you new exercises and a new set of challenges as you seek to really see some worthwhile growth in your routine and physique. Taking notes from professional bodybuilders is a sure way to gain knowledge, but also see the changes you want to see, as they are living proof of what these workouts can do. Give this workout a try and see what it can do for you today as you grind in the gym and stay disciplined with your routines. That size you will start to see will give you something to be proud of.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Rich Piana Instagram
