Richard Duchon Workout Routine & Diet Plan 2023

Richard Duchon is a Professional Bodybuilder, Fitness Model, and Social Media Influencer from the Netherlands. His birthday is October 8, 1998, and he was born and raised in the Netherlands. He runs his own YouTube Channel, where he provides workout and nutrition advice. As of October 2020, he is also a GymShark-sponsored athlete.

Richard Duchon follows his diet and workout schedule very strictly for his well-physique body. Here are the workout routine and diet plan Richard followed to improve his fitness, agility, timing, and power.

Richard Duchon’s Body Measurement (Body Stats)

Talking about Richard Duchon’s height and body weight, he stands at 6 ft 0 inch and weighs around 84 kg or 185 lbs. Moreover, Richard has dark brown hair and light brown eyes.

Age24 years
Height6 ft 0 inch or 183 cm
Weight84 kg or 185 lbs
Hair ColorDark Brown
Eye ColorLight Brown
NationalityNetherland
ProfessionProfessional Bodybuilder, Fitness Model, and Social Media Influencer

Richard Duchon Workout Routine

Before starting, Richard Duchon’s workout plan, make sure you stay hydrated during the workout by drinking lots of water or energy drinks. And don’t forget to warm-up exercise and make sure to cool down by extending your muscles out. This will support you to do injury-free workouts or exercises.

Here is Richard Duchon’s workout routine:-

Monday: Chest and Triceps Workout

On Monday, Richard Duchon performs a chest and triceps routine by doing a total of 6 different workouts.

Here is Richard Duchon’s chest and triceps routine:-

  1. Dumbbell Chest Press (4 sets of 8 to 12 reps)
  2. Weighted Dip (4 sets of 8 to 12 reps)
  3. Bent-Over Cable Chest Fly (4 sets of 8 to 12 reps)
  4. Flat Bench Dumbbell Fly (4 sets of 8 to 12 reps)
  5. Dumbbell Skull Crusher (4 sets of 8 to 12 reps)
  6. Cable Triceps Push Down (4 sets of 8 to 12 reps)

Tuesday: Back Workout

On Tuesday, Richard Duchon performs a back routine by doing a total of 5 different workouts.

Here is Richard Duchon’s back routine:-

  1. Seated Lat Pull Down (4 sets of 10 to 12 reps)
  2. Seated Cable Row (4 sets of 10 to 12 reps)
  3. Single-Arm Dumbbell Row (4 sets of 10 to 12 reps)
  4. Single Arm Cable Pull Down (4 sets of 10 to 12 reps)
  5. Straight Arm Rope Pull Down (4 sets of 10 to 12 reps)

Wednesday: Shoulder Workout

On Wednesday, Richard Duchon performs a shoulder routine by doing a total of 5 different workouts.

Here is Richard Duchon’s shoulder routine:-

  1. Dumbbell Side Raise (4 sets of 10 to 15 reps)
  2. Single Arm Dumbbell Overhead Press (4 sets of 10 to 15 reps)
  3. Cable Face Pull (4 sets of 15 to 20 reps)
  4. Seated Dumbbell Lateral Raise with Hold (4 sets of 10 to 15 reps)
  5. Dumbbell Front Raise (4 sets of 10 to 15 reps)

Thursday: Leg Workout

On Thursday, Richard Duchon performs a leg routine by doing a total of 7 different workouts.

Here is Richard Duchon’s leg routine:-

  1. Barbell in Place Lunge (4 sets of 8 to 10 reps)
  2. Romanian Dumbbell Deadlift (4 sets of 12 to 15 reps)
  3. Leg Press (4 sets of 12 to 15 reps)
  4. Seated Leg Extension (4 sets of 15 to 20 reps)
  5. Dumbbell Walking Lunge (5 sets of 15 to 20 reps)
  6. Standing Calf Raise Machine (4 sets of 15 to 20 reps)
  7. Seated Calf Raise Machine (4 sets of 15 to 20 reps)

Friday: Arm Workout

On Friday, Richard Duchon performs an arm routine by doing a total of 6 different workouts.

Here is Richard Duchon’s arm routine:-

  1. Barbell Curl (4 sets of 10 to 12 reps)
  2. Dumbbell Overhead Extension (4 sets of 10 to 12 reps)
  3. Dumbbell Hammer Curl (4 sets of 10 to 12 reps each arm)
  4. Rope Triceps Push Down (4 sets of 10 to 12 reps)
  5. EZ-Bar Curl (4 sets of 10 to 12 reps)
  6. Single-Arm Cable Push Down (4 sets of 10 to 12 reps each arm)

Saturday and Sunday: Rest

On Saturday and Sunday, Richard Duchon rests.

Richard Duchon’s Diet Plan

Richard Duchon follows a healthy and organic diet plan. He usually eats 5 meals a day, and his diet consists of Whole eggs, Egg whites, Toast, Cheese, Rice cakes, Peanut butter, Honey, Chicken, Vegetables, Greek yogurt, Protein bars, etc.

Here is Richard Duchon’s diet plan:-

  • 1st Meal: 4 Whole Eggs, 2 Egg whites, Cheese, and Avocado Spread
  • 2nd Meal: 6 Rice cakes, 20 gm peanut butter, and Honey
  • 3rd Meal: 300 gm Chicken, 250 gm Rice, Mixed Vegetables, and Tomato Sauce
  • 4th Meal: 2 cups Greek Yogurt, 10 gm Popped Wheat, 5 gm Honey, and Pineapple.
  • 5th Meal: 1 scoop Casein Protein and Water

FAQ Regarding Richard Duchon

How many times a week does Richard Duchon work out?

  • Richard Duchon usually works out 5 days a week. His workout includes Chest, Triceps, Back, Shoulder, Leg, and Arm.

What does Richard Duchon eat in a day?

  • Richard Duchon usually eats 5 meals a day. His diet consists of Whole eggs, Egg whites, Toast, Cheese, Rice cakes, Peanut butter, Honey, Chicken, Vegetables, Greek yogurt, Protein bars, etc.

How much is Richard Duchon’s net worth?

  • Richard Duchon is a Professional Bodybuilder, Fitness Model, and Social Media Influencer who has a net worth of 5 million dollars.