Rob Riches Workout Routine, Diet Plan & Body Measurement 2023

Rob Riches is a well-famous fitness model, athlete, author, and producer. His birthday is December 16, 1983; he was born and raised in the United Kingdom. After a bike accident at age 14, Rob’s doctor told him to perform workouts to build up his strength. He immediately fell in love with boosting weights; the rest is history.

Rob had an outstanding career as a fitness model and bodybuilding spokesperson. He has written the Ultra Lean Nutritional Manual that concentrates on developing the physique. Rob also posts videos to his YouTube channel, sharing diet and workout advice. Here Rob Riches’s Workout Routine, Rob Riches’s diet plan, Rob Riches’s Height, Rob Riches’s Weight, and Rob Riches Body Measurement are described in detail.

Rob Riches’s Body Measurement

Regarding Rob Riches’s height and weight, he stands at 5 ft 10 inches and weighs around 83.9 to 88.5 kg. Moreover, he has brown hair and brown eyes.

Rob Riches Workout Routine

Rob Riches has a robust exercise approach and believes in sticking to cardio and weights. He has attempted severe training during his career, but following the ‘Weider’ Principles has always been an effort. These principles may support all bodybuilders to see the outcomes that they want and include: pyramiding, muscle priority training, pre-exhaustion training, and severely more.

Workout Plan

His top three workouts are Olympic bar curls, calf pins, and squats. All of this support train the calves and heat a lot of calories, but they also develop muscle. These also permit you to concentrate on a specific body part if you’re seeking to bulk up. When he is cutting down, he will execute regular cardio. But sometimes, he will complete training as well. Rob’s exercise plan varies each week, but he usually sends five days of training with one day resting and the other concentration on smaller muscle groups. An example of his exercise routine is:-

Monday: Calves

• Squats 8 x 10
• Leg Press 5 x 8
• Placed Leg Additions 5 x 10
• Calf Press 6 X 20
• Set Calf Press 4 x 20

Tuesday: Back/Forearms

• Lat Pulldown 3 x 20
• Weighted Pull-Ups 4 x 10
• V-Bar Rows 5 x 10
• Barbell Rows 4 x 10
• Close Grip Pulldown 3 x 10
• Reverse EZ Bar Curl 4 x 15
• Placed Wrist Curls 4 x 15

Wednesday: Shoulders/Calves

• Set Dumbbell Press 3 x 20-15
• Clean and Press 5 x 10
• Rear Delt Dumbbell Raises/Rear Delt Cable Flys 4 x 10
• Set Military Smith Press 3 x 10
• Standing Lateral Raises 3 x 10
• Calf Press 6 x 20
• Set Calf Press 4 x 20

Thursday: Cardio/Abs

• Hanging Leg Raises/Or Lying Leg Raises 3 x 30
• Placed Dumbbell Twists/Or Lying Side Bends 3 x 30/50
• High Cable Pulldowns/Or Weighted Crunches 3 x 30

Friday: Hamstrings/Lower Back

• Lying Hamstring Curl 5 x 10
• Stiff-Legged Deadlift 5 x 10
• High-Foot Leg Press/Or Long Step Lunges 4 x 15
• Good Mornings 3 x 10
• Placed leg curl 4 x 10

Saturday: Chest

• Incline Dumbbell Chest Press 6 x 15-10
• Incline Dumbbell Flys 4 x 10
• Cable Flys 3 x 10
• Decline Barbell Press 5 x 10
• Dumbbell Pullover 4 x 10

Sunday: Arms

• Rope Pulldown 3 x 20-15
• Weighted Dips 4 x 10
• Lying EZ Triceps Additions 4 x 10
• Reverse EZ Bar Pulldown 4 x 10
• Olympic Barbell Curls 5 x 10
• Dumbbell Curls/Or Hammer Curls 4 x 10

Rob Riches Diet Plan

Rob Riches currently contains about 45 percent protein, 36 percent carbs, and 20 percent fats. He does consume cheat meals, but sometimes he drinks cheat meals (sushi or curried chicken and rice over a burger) with his friends.

Meal 1:-

• 7 Egg Whites
• 1 Whole Egg
• 2 Tablespoons Cottage Cheese
• 2 ½ Ounces Brown Rice
• Portabella Mushrooms
• 2 Tablespoons Salsa

Meal 2:-

• 7 Ounces Chicken Breast
• 5 Ounces Yam or Sweet Potato
• One Cup Broccoli
• One Cup Spinach
• 1 Teaspoon Flaxseed Oil

Meal 3:-

• 3 ½ Ounces Salmon
• 6 Egg Whites
• 2 Ounces Brown Rice
• One Cup Kale
• One Cup of Green Beans

Meal 4:-

• 6 ½ Ounces Ground Turkey
• 2 Ounces Brown Rice
• 1/4 Avocado
• One Cup of Green Beans
• One Cup Broccoli

Meal 5:-

• One Scoop Whey Protein
• 2 ½ Ounces Dates

Meal 6:-

• 2 ½ Ounces Ground Turkey
• 1 ½ Ounce White Rice
• 1 Teaspoon Flaxseed Oil
• One Cup of Green Beans
• One Cup Asparagus

Meal 7:-

• 5 Ounces Cottage Cheese, 1 Scoop Casein, ½ Ounce Almond Butter and Stevia Extract Mixed in a Blender

Supplements

• Fat Burner
• Glutamine
• BCAA’s
• Acetyl L-Carnitine
• CLA’s
• Whey, Egg, or Beef Protein
• Multivitamin

FAQ about Rob Riches Diet Plan

What does Rob Riches eat in a day?

• Rob Riches’s diet currently consists of about 45% protein, 35% carbs, and 20% fats.

How many calories does Rob Riches eat a day?

• Rob Riches usually eats 3,000 calories a day.