Bodybuilding.com Information Motivation Supplementation
in:
Rich Gaspari's Workout Program

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's Fitness Program

Watch The Video - 10:43




Here's my training program, present day:

Day 1: Chest/Abs

Superset:

Day 2: Back/Calves

Superset:

Superset:

Superset:

Day 3: Legs

Superset:

Day 4: Shoulders/Abs

Triset:

Day 5: Biceps/Triceps


Superset:

Superset:

Superset:

Superset:

Days 6 and 7: Rest


Fitness 360


Bookmark and Share

Related Articles

About The Author

Check out these awesome articles by some of the best writers in the industry.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7.6

Out of 10
Good
76 Ratings

25

Comments

Showing 1 - 25 of 25 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Grasoon

Rep Power: 0

  • rep this user
Grasoon

Can't wait to try this!

Nov 30, 2011 8:58pm | report
 
littlelion1

Rep Power: 0

  • rep this user
littlelion1

great workout plan, tried it and i love it

Article Rated:
Dec 5, 2011 11:17pm | report
 
eldon82

Rep Power: 0

  • rep this user
eldon82

totaly ready to start this tomarrow. did max ot but 3 cycles is enough i need a new plan atleast for a while

Dec 6, 2011 9:31pm | report
 
godsmack36

Rep Power: 0

  • rep this user
godsmack36

JACKED ABOUT TRYING THIS ONE-I NEED A NEW WORKOUT AND THIS SOUNDS LIKE THE ONE.

Dec 20, 2011 11:46am | report
 
gotmuscles

Rep Power: 0

  • rep this user
gotmuscles

Am 63 years old, I think this would be a good workout for me and my workout parter.Who is 42 years old.

Dec 23, 2011 5:34pm | report
 
BamaBorn

Rep Power: 0

  • rep this user
BamaBorn

Great article!

Jan 4, 2012 1:37pm | report
 
mystro5

Rep Power: 0

  • rep this user
mystro5

SEEMS TO BE A LOT OF WORK ALOT OF WORK

Jan 15, 2012 3:54pm | report
 
diamondnynic69

Rep Power: 0

  • rep this user
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!

Apr 27, 2012 6:58pm | report
 
havnfun

Rep Power: 0

  • rep this user
havnfun

Always looking for trying something new..

Jun 19, 2012 2:29pm | report
 
calidude66

Rep Power: 0

  • rep this user
calidude66

Great News on eating and training.

Aug 19, 2012 6:10pm | report
 
donniecampbell

Rep Power: 0

  • rep this user
donniecampbell

I'm ready to start !

Aug 24, 2012 7:21pm | report
 
oxygenman

Rep Power: 0

  • rep this user
oxygenman

Looks great I will give this a try.

Aug 29, 2012 5:19pm | report
 
nydreamer

Rep Power: 0

  • rep this user
nydreamer

Love this workout! Gaspari has really put together exactly what works for me.

Article Rated:
Aug 31, 2012 5:18pm | report
 
Iob

Rep Power: 0

  • rep this user
Iob

Whats with the one legged cable kick backs on Biceps and triceps day? I bet its supposed to be one arm cable kick backs (triceps)..

Nov 11, 2012 6:01pm | report
 
oldgoat64

Rep Power: 0

  • rep this user
oldgoat64

going to try this

Dec 6, 2012 7:51pm | report
 
abrecos

Rep Power: 0

  • rep this user
abrecos

Nice job,man!

Article Rated:
Mar 1, 2013 9:34am | report
 
nydreamer

Rep Power: 0

  • rep this user
nydreamer

Love this workout! Helping me transform everyday.

Article Rated:
Apr 6, 2013 8:21pm | report
 
musclebuilder48

Rep Power: 0

  • rep this user
musclebuilder48

So far these workouts are great and can feel it afterwards from each day.

Article Rated:
May 3, 2013 2:14am | report
 
ericq65

Rep Power: 0

  • rep this user
ericq65

this is step 2 for my Healthy by 50 plan....Step one was a success...

May 7, 2013 9:31pm | report
 
daddysw

Rep Power: 0

  • rep this user
daddysw

Hi Rich,

Still a bit older than you (60 now) and struggling to keep up. I think its time to maintain rather than gain . . .and I take your point about medium weights and high reps . . too many aches and pians the day after now . . need to adapt more mentally, I guess

May 12, 2013 11:50am | report
 
stooger15

Rep Power: 0

  • rep this user
stooger15

looks really good. cant wait to do this. cant go wrong with a pro like him.

May 25, 2013 3:51pm | report
 
yankeetanker

Rep Power: 0

  • rep this user
yankeetanker

I'm looking forward to this program! My goal is to be in better shape then I was 20 years ago.

Jun 3, 2013 6:22am | report
 
imsprod1

Rep Power: 0

  • rep this user
imsprod1

Started this last week, if your over 40 the back and leg workouts are pretty challenging! Going to do this for 8 weeks or until Iv'e done all workouts 8 to 9 times. Anyone out there got advice on recovery or supplements to aid in recovery. Been a long time since I've been this sore!

Article Rated:
Jun 27, 2013 3:48pm | report
 
nydreamer

Rep Power: 0

  • rep this user
nydreamer

Transformation project using this workout plan
Can't wait

Article Rated:
Jan 13, 2014 6:40pm | report
 
MrXanders

Rep Power: 0

  • rep this user
MrXanders

Why can't I track this on bodyspace?

Oct 31, 2014 8:32pm | report
 
Showing 1 - 25 of 25 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com