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 8-10 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.

Here's my training program, present day:

Day 1: Chest, Abs
1
Incline dumbbell bench press
4 sets, 8-10 reps (rest 30 sec.)
+ 7 more exercises

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  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Chest, Back, Calves
1
Barbell Deadlift
4 sets, 8-10 reps (rest 30 sec.)
+ 8 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Legs
1
Lying Leg Curls
5 sets, 10-12 reps (rest 30 sec.)
+ 6 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Shoulders, Abs
1
Military press
4 sets, 10-12 reps (rest 30 sec.)
+ 8 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5: Arms
1
SUPERSET
Perform the exercises in order, with no rest between exercises and 1 min. between rounds.
Alternating incline dumbbell biceps curl
4 sets, 20 reps (alternating, 10 reps per side, no rest)
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Days 6 and 7: Rest

Rich Gaspari Fitness 360

About the Author

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