Rich Gaspari Workout Routine And Diet Plan

Written by James C., M.S.(C), PT

| Published on

Fact Checked

Rich Gaspari, hailed as one of the legends in the bodybuilding world, boasts a robust workout regimen and diet plan that has inspired countless fitness enthusiasts over the decades.

Renowned for his dedication, discipline, and the intensity he brought to the sport, Gaspari’s success is a testament to his innovative training methodology and strict nutritional strategies.

This article delves into the intricate details of Rich Gaspari’s workout routine, elucidating his unique training approach, the structure of his weekly workout split, and the specifics of his set and rep scheme for each exercise.

We’ll also explore his rigorous diet plan, shedding light on his daily meals, and the critical role of hydration and supplementation in his overall regimen.

As we journey through the key elements of Gaspari’s bodybuilding regime, we hope to underscore the importance of consistency, dedication, and well-planned strategies in achieving fitness success.

From Our Partners
Custom Supplement Plan

BULKING or CUTTING? We teamed up with the number one bodybuilding supplement brand on the market to help you take your results to the next level. A free custom supplement plan designed to enhance your results.

Take The Quiz

Rich Gaspari’s Workout Routine

Rich Gaspari’s workout routine is a unique blend of intensity, discipline, and strategic planning.

It is not merely a set of exercises but an encompassing approach that has been fine-tuned over the years to yield maximum results.

The core of Gaspari’s fitness regimen is a high-frequency training split, which involves working out each body part twice a week.

This approach allows him to maintain a high level of muscular stimulation, leading to superior gains in both size and strength.

Each workout session is intensely focused, with a clear objective to push past his limits and stimulate muscle growth.

In the following sections, we will delve into the specifics of Gaspari’s weekly workout split, detailing the exercises, sets, and reps he performed for each body part.

Day 1: Chest and Arms

On the first day, Gaspari focuses on training his chest and arms.

His workout routine for the day includes the following exercises:

  • Bench Press: 3 sets, 15 reps. This exercise is the cornerstone of Gaspari’s chest routine, designed to develop the pectoral muscles and improve upper body strength.
  • Incline Dumbbell Press: 3 sets, 12 reps. This workout not only targets the upper chest but also works the front shoulders and triceps.
  • Cable Crossovers: 3 sets, 15 reps. Cable crossovers help in defining the chest muscles, providing that desired chiselled look.
  • Barbell Curls: 3 sets, 15 reps. This is a staple in Gaspari’s arm workout, targeting biceps to build size and strength.
  • Hammer Curls: 3 sets, 12 reps. Hammer curls not only work the biceps but also help to strengthen and shape the brachialis and brachioradialis.
  • Triceps Pushdown: 3 sets, 15 reps. This exercise is critical for developing the triceps, contributing to overall arm size and definition.

Gaspari’s approach to his day 1 workout is all about intensity and high volume, pushing his muscles to the limit to stimulate growth.

He believes in maintaining proper form throughout each exercise, ensuring maximum muscle engagement and minimizing the risk of injury.

Day 2: Legs and Abs

The second day of Gaspari’s weekly split is devoted to working out the legs and abs.

His selection of exercises for this day is designed to build strength, power, and endurance, with a focus on all the major muscle groups in the lower body. Here’s a look at his routine:

  • Squats: 4 sets, 10-12 reps. Considered the king of all exercises, squats are a staple in Gaspari’s leg workout, targeting the quadriceps, hamstrings, and glutes.
  • Leg Press: 4 sets, 12 reps. This exercise provides a comprehensive workout for the lower body, working everything from the glutes to the calves.
  • Leg Curls: 3 sets, 12 reps. Leg curls are great for isolating and strengthening the hamstrings.
  • Calf Raises: 4 sets, 20 reps. Gaspari includes calf raises to ensure balanced development of the lower body.
  • Crunches: 3 sets, 25 reps. As for the abs, Gaspari sticks to the basics. Crunches are his go-to for core strength and muscle definition.
  • Hanging Leg Raises: 3 sets, 15 reps. This exercise helps to sculpt the lower abs and improve overall core stability.

Gaspari’s philosophy for working out the legs and abs, akin to his approach for other body parts, lies in the balance between intensity and volume.

He stresses the importance of proper form, particularly for exercises like squats and leg press, to avoid injury and ensure maximum muscle engagement.

This approach, combined with his unwavering dedication, is what makes Gaspari’s leg and abs day highly effective.

Powerful Fat Burner
Fat Burner Diet Drops: Ultra Fat Loss Supercharger

Are you serious about FINALLY losing that stubborn belly fat? Then this is for you. Powerful fat burner that helps you supercharge your metabolism for fast results.

Get 25% OFF How It Works

Day 3: Back and Shoulders

Day 3 of Gaspari’s workout routine is dedicated to building his back and shoulders.

The exercises selected for this day work synergistically to strengthen these major muscle groups and enhance his V-taper look.

Broscience Verdict
D-Bal | Legal Dianabol Alternative

Legal muscle-building supplement that's designed to mimic the effects of dianabol without all side effects.

Find Best Price

His workout for this day consists of the following exercises:

  • Deadlifts: 4 sets, 10 reps. As a compound exercise, the deadlift engages numerous muscle groups in the back and helps improve overall body strength.
  • Bent-over Rows: 4 sets, 12 reps. This exercise targets the middle back, working the latissimus dorsi, rhomboids, and lower traps.
  • Lat Pulldowns: 3 sets, 15 reps. The lat pulldown is a cornerstone of his back routine, focusing on the broad, wing-like muscle groups on either side of the back.
  • Barbell Shoulder Press: 3 sets, 12 reps. Moving on to the shoulders, Gaspari utilizes the barbell press to target the deltoids and upper traps.
  • Lateral Raises: 3 sets, 15 reps. This exercise works the side delts, contributing to broader, rounder shoulders.
  • Bent-over Lateral Raises: 3 sets, 15 reps. This move targets the posterior deltoids and the upper back, enhancing the overall look and definition of Gaspari’s shoulders.

As with his other training days, Gaspari’s back-and-shoulder routine emphasizes form and intensity.

He meticulously performs each exercise, maintaining correct posture and movement patterns to ensure maximum muscle fiber recruitment and to avoid potential injuries.

He believes that the secret to a well-developed back and broad shoulders lies in the consistency of effort and the determination to push past one’s comfort zone.

Day 4: Rest and Nutrition

On the fourth day, Gaspari takes a break from his intense workout routine, using the time for rest and recovery.

He believes that giving the body time to recuperate is as important as the workouts themselves, helping to prevent overtraining and promote muscle growth.

But rest day doesn’t mean lying idle for Gaspari. He uses this time to focus on his diet and nutrition, which play a significant role in his bodybuilding success.

His diet is high in protein, to support muscle growth and recovery. He consumes a variety of protein-rich foods like lean meats, eggs, and fish throughout the day.

Carbohydrates are primarily consumed around his workouts, providing the energy needed for his intense sessions and aiding in post-workout recovery.

Healthy fats also form a key component of his diet, contributing to overall well-being and hormone production.

Gaspari’s diet is carefully structured, with meals spaced throughout the day to provide a steady flow of nutrients.

He emphasizes the importance of maintaining a balanced diet, coupled with regular exercise and adequate rest, as the three pillars of his successful bodybuilding journey.

This approach underscores the fact that Rich Gaspari’s workout routine is not just about the exercises but also about adopting a holistic view towards fitness and health.

Rich Gaspari’s Diet

Rich Gaspari’s journey to becoming a renowned bodybuilder goes beyond the confines of the gym.

An integral part of his success story lies in the kitchen.

His diet plays a vital role in sculpting his impressive physique, fueling his intense workouts, and facilitating recovery.

Gaspari’s nutrition plan is meticulously crafted, highlighting the importance he places on what he feeds his body.

His diet is high in protein, moderate in carbohydrates, and mindful of healthy fats, creating an ideal balance for muscle growth and energy supply.

Let’s delve deeper into the components of Gaspari’s diet and how it aids him in achieving his bodybuilding goals.

A Typical Day of Eating for Rich Gaspari

A typical day of eating for Rich Gaspari starts with a balanced breakfast to fuel his morning workouts.

He usually includes lean protein sources, complex carbohydrates, and fresh fruits in his morning meal. Here’s a breakdown of his daily meals:

  • Breakfast: 6 egg whites, 1 whole egg, 1 cup of oats, and a piece of fruit. This meal provides a balance of protein, carbohydrates, and healthy fats, setting the tone for the rest of his day.
  • Mid-Morning Snack: A protein shake with a variety of mixed berries. This snack helps keep Gaspari’s metabolism up and running and provides a quick and convenient source of protein.
  • Lunch: Grilled chicken breast, a cup of brown rice, and a variety of vegetables. This meal is rich in lean protein and complex carbohydrates, providing sustained energy for the afternoon.
  • Afternoon Snack: A handful of mixed nuts and a protein shake. The nuts provide healthy fats and fiber, while the protein shake supports muscle recovery and growth.
  • Dinner: Grilled fish, sweet potato, and a side salad. This meal is lighter, providing essential nutrients without overloading his system before bedtime.
  • Evening Snack: A casein protein shake. Casein protein is slow-digesting, providing a steady supply of amino acids to the muscles overnight.

This breakdown of Gaspari’s typical day of eating demonstrates his commitment to nutrition and how seriously he takes his diet.

It’s clear that Rich Gaspari’s success as a bodybuilder is not just a result of his intense workout routine, but also his discipline in the kitchen.

His diet, high in protein and balanced in carbohydrates and fats, supports his training regime, facilitates recovery, and aids in maintaining his impressive physique.

Rich Gaspari’s Supplements and Hydration

Rich Gaspari’s diet and workout routine are complemented by a well-structured supplementation and hydration plan.

He understands the essential role that supplements can play in filling nutritional gaps and enhancing performance, recovery, and overall health.

  • Protein Powder: Gaspari consumes protein shakes to supplement his diet, ensuring he gets enough protein to support muscle growth and recovery. The powder is convenient and can be taken at any time of the day, making it a staple in his fitness regimen.
  • BCAAs: Branched-chain amino acids (BCAAs) are essential for muscle growth and repair. Gaspari uses BCAA supplements during his workouts for their muscle-sparing effect and to aid in recovery.
  • Creatine: Known for its benefits in increasing strength and muscle mass, creatine is another supplement that Gaspari includes. It helps in enhancing workout performance, allowing him to train harder and longer.
  • Multivitamins: To ensure he’s getting all the necessary vitamins and minerals, Gaspari includes a multivitamin supplement in his daily regimen. These micronutrients are essential for overall health, immune function, and energy production.

In terms of hydration, Gaspari understands the importance of proper water intake for health, performance, and recovery.

He ensures to drink sufficient water throughout the day to stay hydrated, especially during workouts to replace the fluids lost through sweat.

This not only keeps him energized but also aids in digestion and nutrient absorption, further supporting his diet and supplementation efforts.

This supplementation and hydration strategy, when combined with his rigorous workout routine and balanced diet, contributes to Rich Gaspari’s success as a bodybuilder.

His strategic approach to fitness and health underscores the importance of a comprehensive and holistic plan to achieve bodybuilding goals.

Rich Gaspari’s Entrepreneurial Venture: Gaspari Nutrition

Rich Gaspari’s dedication to fitness extends beyond his personal regime to a successful entrepreneurial venture – Gaspari Nutrition.

Leveraging his in-depth knowledge of exercise, nutrition, and supplementation, Gaspari launched his line of top-quality supplements in 1998.

Gaspari Nutrition offers a wide range of products, from protein powders and pre-workout supplements to fat burners and multivitamins.

Each product is designed with the same commitment to health and fitness that Rich Gaspari applies to his personal workout routine and diet.

Through Gaspari Nutrition, he shares his expertise and passion for bodybuilding with a global audience, offering products that support and enhance their fitness journey, just as his own diet and supplementation plan have done for him.


In conclusion, Rich Gaspari’s journey is a testament to the power of discipline, dedication, and a well-rounded approach to health and fitness.

His workout regimen, complemented with a balanced diet, strategic supplementation, and adequate hydration, has not only propelled him to the top ranks of bodybuilding but also inspired his successful venture, Gaspari Nutrition.

His approach underlines the fact that achieving and maintaining an impressive physique is not merely about intense workouts but also about fueling your body with the right nutrients and supplements.

With a bodybuilding career spanning over three decades, Gaspari continues to inspire and guide fitness enthusiasts worldwide, embodying the essence of a lifelong commitment to health and fitness.

Frequently Asked Questions (FAQs)

Q1: What does Rich Gaspari’s workout routine look like?

Rich Gaspari’s workout routine is characterized by intense, high-volume training sessions focusing on different muscle groups each day. He typically performs multiple sets of each exercise, with a rep range designed to maximize muscle growth and strength.

Q2: What is Rich Gaspari’s diet like?

Rich Gaspari follows a balanced diet high in protein and balanced in carbohydrates and fats. His daily meal plan includes a variety of nutrient-rich foods, such as eggs, oats, chicken, fish, brown rice, vegetables, and fruits. He also includes protein shakes and mixed nuts for snacks.

Q3: What supplements does Rich Gaspari take?

Rich Gaspari includes a variety of supplements in his regimen such as protein powder, branched-chain amino acids (BCAAs), creatine, and multivitamins. These supplements support his muscle growth, recovery, overall health, and workout performance.

Q4: How does Rich Gaspari stay hydrated?

Rich Gaspari understands the importance of proper hydration for health and performance. He ensures to drink sufficient water throughout the day, especially during workouts to replace the fluids lost through sweat.

Q5: What is Gaspari Nutrition?

Gaspari Nutrition is Rich Gaspari’s supplement line launched in 1998. The products range from protein powders, pre-workout supplements, fat burners to multivitamins, all designed with the same commitment to health and fitness that Rich Gaspari applies to his personal workout routine and diet.

My recommended supplements

Testo Booster
Natural Testosterone Booster For Men

By cutting out the middle-men we were able to produce super high-quality booster packed with all the right ingredients to stimulate natural testosterone production.

Buy Now How It Works
Powerful Fat Burner
Fat Burner Diet Drops: Ultra Fat Loss Supercharger

Are you serious about FINALLY losing that stubborn belly fat? Then this is for you. Powerful fat burner that helps you supercharge your metabolism for fast results.

Get 25% OFF How It Works
Testosterone Booster
TestoPrime | Natural Testosterone Booster

Unleash the full testosterone-producing potential in your body. Improve muscle growth and increase fat loss fast.

Learn more Read My Review
Best For Bulking
Best Bulking Stack For Muscle Growth

Try this for rapid size, strength, and muscle-building results.

Learn more Read My Review

Leave a Comment