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Rich Gaspari's Workout Program
My overall approach has changed drastically from my years as a professional bodybuilder in my 20s and early 30s, to now as a businessman in my 40s. When I was a bodybuilder, I was mostly concerned with gaining mass on my physique and building up for a contest. Back then, I trained on a 6-day split. During the off season, it would be three days on and one day off.
As a contest approached, say 8-to-10 weeks out, then I trained 6 consecutive days. My training during this time would be a double split, where I'd train once in the morning and once at night. I always trained to failure, using very, very heavy weights with low repetitions.
Now fast forward 10 years. Like my physique, my training has changed. I still love training and do it 5 days a week, but I only train once a day for about an hour to an hour and fifteen minutes. I now train with moderately heavy weight and higher repetitions to maintain what I have and to avoid injuries.
Rich Gaspari's Fitness Program
Watch The Video - 10:43
Here's my training program, present day:
Day 1: Chest/Abs
Incline Dumbbell Press
4 sets of 8-10 reps
Incline Dumbbell Flyes
4 sets of 8-10 reps
Decline Dumbbell Flyes
4 sets of 8-10 reps
Superset:
Dumbbell Bench Press
4 sets of 8-10 reps
Butterfly
4 sets of 8-10 reps
Crunches
4 sets of 25-30 reps
Flat Bench Lying Leg Raise
4 sets of 25-30 reps
Jogging-Treadmill
25-30 min interval cardio
Day 2: Back/Calves
Barbell Deadlift
4 sets of 8-10 reps
Wide-Grip Chin-Up
4 sets of 8-10 reps
Superset:
Close-Grip Front Lat Pulldown
4 sets of 8-10 reps
Wide-Grip Decline Barbell Pullover
4 sets of 8-10 reps
Superset:
Low Pulley Row To Neck
4 sets of 8-10 reps
Lying T-Bar Row
4 sets of 8-10 reps
Superset:
Bent Over Two-Dumbbell Row
4 sets of 8-10 reps
Seated Cable Rows
4 sets of 8-10 reps
Standing Calf Raises
5 sets of 15 reps
Seated Calf Raise
5 sets of 15 reps
-
Jogging-Treadmill
25-30 min interval cardio
Day 3: Legs
Lying Leg Curls
5 sets of 10-12 reps
Stiff-Legged Barbell Deadlift
4 sets of 10-12 reps
Leg Extensions
5 sets of 10-12 reps
double drop set on last set
Hack Squat
3 sets of 15 reps
triple drop set on last set
Superset:
Barbell Squat
3 sets of 15-20 reps
Dumbbell Lunges
3 sets of 15-20 reps
-
Jogging-Treadmill
25-30 min interval cardio
Day 4: Shoulders/Abs
Barbell Shoulder Press
4 sets of 8-12 reps
Triset:
Seated Side Lateral Raise
4 sets of 10-12 reps
Arnold Dumbbell Press
4 sets of 10-12 rep
Standing Dumbbell Upright Row
4 sets of 10-12 reps
One-Arm Incline Lateral Raise
3 sets of 12-15 reps
Standing Low-Pulley Deltoid Raise
4 sets of 12-15 reps
Barbell Shrug Behind The Back
4 sets of 12-15 reps
Oblique Crunches
4 sets of 30 reps
-
Flat Bench Lying Leg Raise
4 sets of 25 reps
-
Jogging-Treadmill
25-30 min interval cardio
Day 5: Biceps/Triceps
Superset:
Incline Dumbbell Curl
4 sets of 10 reps
Triceps Pushdown - Rope Attachment
4 sets of 10 reps
Superset:
Barbell Curl
4 sets of 10 reps
Standing Dumbbell Triceps Extension
4 sets of 10 reps
Superset:
Preacher Curl
4 sets of 10 reps
Front Raise And Pullover with Press
4 sets of 10 reps
Superset:
Concentration Curls
4 sets of 10 reps
One-Legged Cable Kickback
4 sets of 10 reps
-
Jogging-Treadmill
25-30 min interval cardio
Days 6 and 7: Rest
8 Comments
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- Follow This Discussion by:
- Body Stats
- ht: 5'6"
- wt: 169.6 lbs
- bf: 12.0%
- Body Stats
- ht: 5'11"
- wt: 183.26 lbs
- bf: 11.3%
eldon82
totaly ready to start this tomarrow. did max ot but 3 cycles is enough i need a new plan atleast for a while
- Body Stats
- ht: 5'11"
- wt: 235 lbs
- bf: 22.0%
- Body Stats
- ht: 6'1"
- wt: 195.6 lbs
- bf: 12.0%
gotmuscles
Am 63 years old, I think this would be a good workout for me and my workout parter.Who is 42 years old.
- Body Stats
- ht: 5'5"
- wt: 170 lbs
- bf: 8.0%
- Body Stats
- ht: 5'11"
- wt: 230 lbs
- bf: 19.0%
- Body Stats
- ht: 6'2"
- wt: 248 lbs
- bf: 23.0%
diamondnynic69
I need to get into another routine/just finished one 12 wk program and this one looks like the next one. Need to continue what I started and raise the bar!!! Have a lot of work to do still!
- Body Stats
- ht: 5'10"
- wt: 196 lbs
- bf: 23.0%
Showing 1 - 8
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