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.

Here's my training program, present day:

Day 1
1
Incline Dumbbell Press
4 sets, 8-10 reps
2
Incline Dumbbell Flyes
4 sets, 8-10 reps
3
Decline Dumbbell Flyes
4 sets, 8-10 reps
4
Superset
Dumbbell Bench Press
4 sets, 8-10 reps
Butterfly
4 sets, 8-10 reps
5
Crunches
4 sets, 20-25 reps
6
Flat Bench Lying Leg Raise
4 sets, 20-25 reps
7
Jogging-Treadmill
1 set, 20-25 mins
Day 2
1
Barbell Deadlift
4 sets, 8-10 reps
2
Chin-Up
4 sets, 8-10 reps
3
Superset
Close-Grip Front Lat Pulldown
4 sets, 8-10 reps
Wide-Grip Decline Barbell Pullover
4 sets, 8-10 reps
4
Superset
Low Pulley Row To Neck
4 sets, 8-10 reps
Lying T-Bar Row
4 sets, 8-10 reps
5
Superset
Bent Over Two-Dumbbell Row
4 sets, 8-10 reps
Seated Cable Rows
4 sets, 8-10 reps
6
Standing Calf Raises
5 sets, 15 reps
7
Seated Calf Raise
5 sets, 15 reps
8
Jogging-Treadmill
1 set, 25-30 mins
Day 3
1
Lying Leg Curls
5 sets, 10-12 reps
2
Stiff-Legged Barbell Deadlift
4 sets, 10-12 reps
3
Leg Extensions
5 sets, 10-12 reps (double dropset on last set)
4
Hack Squat
3 sets, 15 reps (triple dropset on last set)
5
Superset
Barbell Squat
3 sets, 15-20 reps
Dumbbell Lunges
3 sets, 15-20 reps
6
Jogging-Treadmill
1 set, 25-30 mins
Day 4
1
Standing Military Press
4 sets, 10-12 reps
2
Triset
Seated Side Lateral Raise
4 sets, 10-12 reps
Arnold Dumbbell Press
4 sets, 10-12 reps
Standing Dumbbell Upright Row
4 sets, 10-12 reps
3
One-Arm Incline Lateral Raise
4 sets, 12-15 reps
4
Standing Low-Pulley Deltoid Raise
4 sets, 12-15 reps
5
Barbell Shrug Behind The Back
4 sets, 12-15 reps
6
Oblique Crunches
4 sets, 30 reps
7
Flat Bench Lying Leg Raise
4 sets, 25 reps
8
Jogging-Treadmill
1 set, 25-30 mins
Day 5
1
Superset
Incline Dumbbell Curl
4 sets, 10 reps
Triceps Pushdown - Rope Attachment
4 sets, 10 reps
2
Superset
Barbell Curl
4 sets, 10 reps
Standing Dumbbell Triceps Extension
4 sets, 10 reps
3
Superset
Preacher Curl
4 sets, 10 reps
Front Raise And Pullover
4 sets, 10 reps
4
Superset
Concentration Curls
4 sets, 10 reps
One-Legged Cable Kickback
4 sets, 10 reps
5
Jogging-Treadmill
1 set, 20-25 mins

Days 6 and 7: Rest

Rich Gaspari Fitness 360

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