Build Muscle
 min read

Rich Gaspari Diet and Workout

Get the workout straight and more to your inbox👇

The Rich Gaspari diet consider huge amount of calories. Rich take his diet macros in moderate way. So that, It can help him in muscle building. As a professional bodybuilder, Rich Gaspari workout is very effective for his body and helps him with sculpt muscle mass.

Who is Rich Gaspari?

Rich Gaspari aka "The Dragon Slayer" is a professional bodybuilder and an entrepreneur. He was born and raised in New Jersey, USA. Rich was a fan of comic-book superheroes like Batman, Superman, and The Hulk as a child.From a young age, he was captivated by their muscular physiques and aspired to build a body similar to theirs.Rich began reading muscle building magazines at young age. After His interest in bodybuilding began when he was 12 years old. So, He find that how can he build muscles.

  • Nationality: American
  • Profession: Professional Bodybuilder and Entrepreneur
  • Year-of-Birth: May 16, 1963

Rich entered the gym at the age of 15 in 1978, determined to conquer his limitations and construct his dream physique.Rich gained an impressive 60 pounds in his first year of training, training six days a week. Rich dedicated his life to fitness, with the goal of one day competing on stage.” I was 110 and I went up to 170 after one year of training. So, my body responded really quick with weight training. It was like I started to get muscular right away.”



  • NPC Junior Nationals Overall Winner
  • NPC Junior Nationals HeavyWeight, 1st
  • NPC Nationals HeavyWeight, 5th


  • NPC Nationals Light-HeavyWeight, 1st
  • World IFBB Amateur Championships Light-HeavyWeight, 1st


  • IFBB Night of Champions 2nd
  • IFBB Mr. Olympia 3rd


  • IFBB Los Angeles Pro Championships Winner
  • IFBB Mr. Olympia 2nd
  • IFBB World Pro Championships Winner


  • IFBB Grand Prix France Winner
  • IFBB Grand Prix Germany 2nd
  • IFBB Grand Prix Germany (2) Winner
  • IFBB Mr. Olympia 2nd


  • IFBB Grand Prix England 2nd
  • IFBB Grand Prix France Winner
  • IFBB Grand Prix Germany Winner
  • IFBB Grand Prix Greece 2nd
  • IFBB Grand Prix Italy Winner
  • IFBB Grand Prix Spain (2) 2nd
  • IFBB Grand Prix Spain Winner
  • IFBB Mr. Olympia 2nd


  • IFBB Arnold Classic Winner
  • IFBB Mr. Olympia 4th


  • 1990 IFBB Mr. Olympia 5th
  • 1991 IFBB Arnold Classic 7th
  • 1991 IFBB Mr. Olympia 10th
  • 1992 IFBB Arnold Classic 13th


  • IFBB Chicago Pro Invitational 16th
  • IFBB Niagara Falls Pro Invitational 15th
  • IFBB Night of Champions – Did not place


  • IFBB Canada Pro Cup 5th
  • IFBB Night of Champions 12th


  • IFBB Canada Pro Cup 11th
  • IFBB Florida Pro Invitational 12th


Rich Gaspari Stats

[su_table responsive="yes" fixed="yes"]Height5'8" (172.5cm)Weight245 - 255lbs (111.1 - 115.7kg)ArmWill Get SoonChestWill Get SoonWaistWill Get SoonThighsWill Get Soon[/su_table]If we want to have a good physique body then we need to concentrate on our diet and workout. He follows his diet plan and workout very strictly. We have to avoid processed foods from our diet and only focus on fresh and clean foods.If you want to have a healthy body then you have to control the food that you eat. That means you have to eat healthy food that gives your body healthy macronutrients like protein, carbs, and fats. You need to maintain the balance between them.

Rich Gaspari Diet

If we see the facts about diet, Our health depends on two things. The first one is, What type of diet we take every day. The second thing is that what type of exercise we do in our daily routine.You need to take care of calories in your diet plan and many factors like macros protein, carbs and fiber. You must need to know that eating and sleeping is the most important activity in fitness and healthy life. Here is Rich Gaspari diet.

  • Meal 1: Protein Shake, 1/2 Cup Egg Whites, 1/2 cup Apple Juice, 1tbsp Peanut Butter
  • Meal 2: 1 cup Oats, 1 Banana, 1/2 Egg Whites, Whey Protein
  • Meal 3: 9oz Chicken, 1 cup Brown Rice, 1 cup Broccoli
  • Meal 4: 8oz Chicken, 1 Sweet Potato, 1 cup Asparagus
  • Meal 5: 8oz Lean Steak, 1 cup Brown Rice, 1 cup Broccoli
  • Meal 6: (Pre Workout)Whey Protein, 1/2 cup Egg Whites, 1/2 Apple Juice, 1tbsp Peanut Butter
  • Meal 7: (Post Workout) 1 cup Yoghurt, Whey Protein

Macros Count

  • Calories: 3,283kcal
  • Fats: 57g
  • Protein: 421g
  • Carbs: 244g

There are lots of protein sources in his diet plan. Like, Egg whites, protein shakes, whey protein, chicken and brown rice. He took some snake between 2 meals. Rich also takes pre and post workout meal to get best result of his workout.As you can see the macros count of Rich's diet plan. There is protein, fats and carbs in moderate way. You can also try his diet plan according to your weight. He also added some supplements like whey protein. It can boost muscle growth.[incontent_ads]

Rich Gaspari Workout starting the workout routine or training routine, make sure you stay hydrated during workouts by drinking water or energy drinks. And don’t forget to warm up exercising and make sure to cool down by stretching your muscles out, because It helps you to do an injury-free workout or exercise. Here is the Rich Gaspari workout routine.

Workout Split

  • Monday: Chest & Abs workout
  • Tuesday: Back & Calves workout
  • Wednesday: Legs workout
  • Thursday: Shoulders & Abs workout
  • Friday: Biceps & Triceps workout
  • Saturday: Rest
  • Sunday: Rest

Back Workout

  • 3 sets & 10-12 reps: Front Pulldowns
  • 3 sets & 10-12 reps: Reverse-Grip Pulldowns
  • 3 sets & 10-12 reps: Seated Cable Rows
  • 3 sets & 10-12 reps: One-Arm Dumbbell Rows
  • 4 sets & 10-12 reps: Barbell Rows
  • 3 sets & 10-12 reps: Deadlifts
  • 3 sets & 12-15 reps: Back Extensions

Chest/Abs/Triceps Workout

  • 4 sets & 12-15 reps: Incline Dumbbell or Barbell Press
  • 3 sets & 12-15 reps: Incline Dumbbell Flyes
  • 3 sets & 12-15 reps: Flat Bench or Dumbbell Press
  • 4 sets & upto failure: Dips
  • 4 sets & 6-12 reps: Cable Triceps Pushdowns
  • 4 sets & 8-15 reps: Lying Triceps Extension
  • 3 sets & 10-12 reps: Dumbbell Overhead Triceps Extension

Legs Workout

  • 4 sets & 15 reps: Leg Extensions
  • 4 sets & 15 reps: 45 Degree Leg Press
  • 4 sets & 15 reps: Hack Squats
  • 3 sets & 15 reps: Smith Machine Reverse Lunges
  • 4 sets & 15 reps: Lying Leg Curls
  • 3 sets & 12 reps: Stiff Legged Dead Lifts

Shoulder/Biceps Workout

  • 5 sets & 10-12 reps: Dumbbell Press
  • 3 sets & 10-12 reps: Front Lateral Raises
  • 4 sets & 10 reps: Side Later Raises
  • 3 sets & 12-15 reps: Wide Grip Front Rows
  • 3 sets & 10-12 reps: Bent Laterals
  • 4 sets & 10-12 reps: Shrugs


It’s not easy to become like him overnight. But it took him a lot of years of struggle to get physiques like he has today. We can evaluate after taking a look at Rich Gasparidiet and Rich Gaspari workout that If we want to be like him then we need to work hard for it and his daily routine inspire us and motivate us to get a healthy body.

Get the

Rich Gaspari

Starter pack for FREE

Full workout in your inbox

5 Supplement recommendations

5 pieces of gear to level-up your training