Rich Gaspari's Workout Program

Rich Gaspari doesn't do 'average.' When he transforms, he wants to transform to the MAX. Guess what? What the Dragon Slayer wants, the Dragon Slayer gets.

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 Fitness 360
Watch The Video - 10:43


Here's my training program, present day:

DAY 1: CHEST/ABS
1

Incline Dumbbell Press

4 sets of 8-10 reps
Incline Dumbbell Press Incline Dumbbell Press

2

Incline Dumbbell Flyes

4 sets of 8-10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

3

Decline Dumbbell Flyes

4 sets of 8-10 reps
Decline Dumbbell Flyes Decline Dumbbell Flyes

Superset
4

Dumbbell Bench Press

4 sets of 8-10 reps
Dumbbell Bench Press Dumbbell Bench Press

Butterfly

4 sets of 8-10 reps
Butterfly Butterfly

5

Crunches

4 sets of 25-30 reps
Crunches Crunches

6

Flat Bench Lying Leg Raise

4 sets of 25-30 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

7

Jogging-Treadmill

25-30 minutes
Jogging-Treadmill Jogging-Treadmill

DAY 2: BACK/CALVES
1

Barbell Deadlift

4 sets of 8-10 reps
Barbell Deadlift Barbell Deadlift

2

Chin-Up

4 sets of 8-10 reps
Chin-Up Chin-Up

Superset
3

Close-Grip Front Lat Pulldown

4 sets of 8-10 reps
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown
Wide-Grip Decline Barbell Pullover Wide-Grip Decline Barbell Pullover

Superset
4

Low Pulley Row To Neck

4 sets of 8-10 reps
Low Pulley Row To Neck Low Pulley Row To Neck

Lying T-Bar Row

4 sets of 8-10 reps
Lying T-Bar Row Lying T-Bar Row

Superset
5

Bent Over Two-Dumbbell Row

4 sets of 8-10 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Seated Cable Rows

4 sets of 8-10 reps
Seated Cable Rows Seated Cable Rows

6

Standing Calf Raises

5 sets of 15 reps
Standing Calf Raises Standing Calf Raises

7

Seated Calf Raise

5 sets of 15 reps
Seated Calf Raise Seated Calf Raise

8

Jogging-Treadmill

25-30 minutes
Jogging-Treadmill Jogging-Treadmill

DAY 3: LEGS
1

Lying Leg Curls

5 sets of 10-12 reps
Lying Leg Curls Lying Leg Curls

2

Stiff-Legged Barbell Deadlift

4 sets of 10-12 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

3

Leg Extensions

5 sets of 10-12 reps double drop set on last set
Leg Extensions Leg Extensions

4

Hack Squat

3 sets of 15 reps triple drop set on last set
Hack Squat Hack Squat

Superset
5

Barbell Squat

3 sets of 15-20 reps
Barbell Squat Barbell Squat

Dumbbell Lunges

3 sets of 15-20 reps
Dumbbell Lunges Dumbbell Lunges

6

Jogging-Treadmill

25-30 minutes
Jogging-Treadmill Jogging-Treadmill

DAY 4: SHOULDERS/ABS
1

Barbell Shoulder Press

4 sets of 10-12 reps
Barbell Shoulder Press Barbell Shoulder Press

triset
2

Seated Side Lateral Raise

4 sets of 10-12 reps
Seated Side Lateral Raise Seated Side Lateral Raise

Arnold Dumbbell Press

4 sets of 10-12 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Standing Dumbbell Upright Row

4 sets of 10-12 reps
Standing Dumbbell Upright Row Standing Dumbbell Upright Row

3

One-Arm Incline Lateral Raise

3 sets of 12-15 reps
One-Arm Incline Lateral Raise One-Arm Incline Lateral Raise

4
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

5

Barbell Shrug Behind The Back

4 sets of 12-15 reps
Barbell Shrug Behind The Back Barbell Shrug Behind The Back

6

Oblique Crunches

4 sets of 30 reps
Oblique Crunches Oblique Crunches

7

Flat Bench Lying Leg Raise

4 sets of 25 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

8

Jogging-Treadmill

25-30 minutes
Jogging-Treadmill Jogging-Treadmill

DAY 5: BICEPS/TRICEPS
Superset
1

Incline Dumbbell Curl

4 sets of 10 reps
Incline Dumbbell Curl Incline Dumbbell Curl
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Superset
2

Barbell Curl

4 sets of 10 reps
Barbell Curl Barbell Curl
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

Superset
3

Preacher Curl

4 sets of 10 reps
Preacher Curl Preacher Curl

Front Raise And Pullover

4 sets of 10 reps
Front Raise And Pullover Front Raise And Pullover

Superset
4

Concentration Curls

4 sets of 10 reps
Concentration Curls Concentration Curls

One-Legged Cable Kickback

4 sets of 10 reps
One-Legged Cable Kickback One-Legged Cable Kickback

5

Jogging-Treadmill

25-30 minutes
Jogging-Treadmill Jogging-Treadmill

DAYS 6 AND 7: REST

Rich Gaspari Fitness 360