Rob Riches Workout and Diet

Fitness Model

Born: 1983

Rob Riches is from England. He was always active and played many sports as a kid. When Riches was 15, he broke his clavicle doing a mountain bike stunt, and began lifting weights to regain strength. Riches studied video production in college, and then worked as a bartender and in advertising after graduation, but his first love was training. He became a personal trainer and in 2005, he received an offer to model for a supplement company. That same year, Riches won his very first bodybuilding competition, and juggled competition, fitness modeling, and growing his personal training business. In 2007, Riches moved to LA and soon was hosting The Rob Riches Show where he interviewed fitness professionals and other personalities. He has over a million followers on social media. Riches is 5 feet, 10 inches tall, weighs about 190 lbs.

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Rob Riches’ Diet

Diet Summary

Riches is big on diet. He eats every few hours, adding up to 6-7 meals per day. He has experimented over the years and tried things like Paleo, but has come to the conclusion that a 40:40:20 protein/carbs/fats ratio works best for him. He weighs and measures his food and is fairly strict, although not to the point of deprivation. His primary rule is to not overeat. He uses a meal prep service called Trifecta. He’s pretty old-school with his staples: egg whites, cottage cheese, chicken breast, salmon, and rice. He doesn’t neglect his veggies and eats a lot of greens every day. He’ll have 2 protein shakes per day and always drinks lots of water.

Estimated Macros

Medium Fat

Medium Protein

Medium Carbs

Diet Details

Diet Is Essential

While training is important, Riches considers diet to be just as important. He eats clean virtually every day.

Fuel Up

Riches eats every couple of hours. He mostly eats real food like meat, veggies, and rice. He’ll have a protein shake after working out and before bed.

Lean Protein

Riches eats chicken breast, ground turkey, bison which is a lean red meat and omega-3-rich salmon. All of his food is nutrient-dense.

Eat Your Veggies

Riches eats a lot of veggies every day. He’ll have 2 cups with each meal, half leafy greens and half another veg like broccoli, asparagus or green beans. Vegetables are not only full of vitamins, they also have lots of fiber which helps fill you up.

Count Your Macros

Riches will start the day with 7 egg whites and 1 whole egg along with some mushrooms and salsa for flavor, as well as a couple of tablespoons of cottage cheese, and 2 1/2 oz of brown rice.

Go With the Flow

Riches is disciplined when it comes to eating, but he isn’t a food monk. If he’s out with friends, he’ll enjoy whatever they’re having.

What to Eat

  • Whole, natural foods
  • Egg Whites
  • Eggs
  • Cottage Cheese
  • Ground Turkey
  • Fish
  • Poultry
  • Leafy Greens
  • Low-carb Veggies
  • Mushrooms
  • Salad
  • Rice
  • Dates
  • Almond Butter
  • Salsa
  • Stevia
  • Water

What to Avoid

  • Overeating
  • Processed food
  • Added sugar
  • Junk food
  • Fast food
  • Empty-calorie food
  • Chemicals

Riches on his #1 rule of dieting

‘My only rule of thumb is not to overeat.’

Riches on cheat meals

‘I never plan on a cheat or a refeed, but sometimes I’ll have one if I go out with friends.’

Riches on his favorite cheats

‘Honestly, I’d rather have sushi or curried chicken and rice over a burger any day!’

Rob Riches’ Workout Routine

Workout Routine

Always Active

Riches was always into sports like mountain biking. He won one national race and did well in others, whetting his appetite for competition.

Lucky Break?

After Riches recovered from a broken collarbone, his doctor recommended weight training to rebuild strength in the shoulder. He knew nothing about strength training, but read everything he could get his hands on, and got an old weight bench from his cousin. A new interest was sparked and he traded in his bike for sessions at the gym.

Another Lucky Break

Riches got another break when he discovered his window cleaner was a champion powerlifter. He gave Riches tips on how to train properly, and how to build a balanced physique, not just pump for big arms.

Daily Dose

Riches is extremely committed to training. He works out 7 days a week.

Fasted Cardio

Riches does a morning cardio sprinting session of 10 sprints 30 seconds on/ 30 seconds rest, first thing before eating. He switches it up between treadmill, stationary bike and rowing machine to keep his body from getting used to one particular routine.

Classic Split

Riches follows a classic split routine of focusing on 1-2 body parts per day.

Classic Moves

The basis of Riches’ routine are the classic compound moves: squat, deadlift, clean and press, and bench press.

Dial In

Riches works his muscles from every angle to be sure they all get maximal development.

Exercise Style

A Rob Riches Routine

Mon: Back

  • Chin-ups: 10 reps x 3 sets
  • Barbell rows: 10-12 reps x 4 sets
  • Single-arm dumbbell rows: 8-12 reps x 3 sets
  • Seated rows: 8-12 reps x 4 sets
  • Seated lat pull-downs: 12-15 reps x 4 sets

Tues: Quads/Calves

  • Barbell squats: 8-12 reps x 4 sets
  • Leg press: 8-12 reps x 4 sets
  • Hack squats: 8-10 reps x 3 sets
  • Walking barbell lunges: 15-20 steps x 4 sets
  • Calf raises: 15 reps x 4 sets

Wed: Biceps/Forearms

  • Close grip pull-ups: 10 reps x 3 sets
  • Seated dumbbell curls: 8-12 reps x 4 sets
  • Preacher curls: 10-12 reps x 4 sets
  • Single-arm concentration curls: 10-12 reps x 3 sets
  • Reverse EZ bar curls: 15 reps x 3 sets

Thurs: Delts/Calves

  • Seated barbell front press: 8-15 reps x 4 sets
  • Seated dumbbell Arnold press: 10-12 reps x 3 sets
  • Bent-over rear delt fly: 10-12 reps x 3 sets
  • Dumbbell lateral raise: 10-12 reps x 3 sets
  • Leg press calf raise: 15 reps x 4 sets
  • Seated leg press: 15 reps x 4 sets

Fri: Chest/Forearms

  • Incline barbell press: 8-15 reps x 4 sets
  • Incline dumbbell press: 10-12 reps x 3 sets
  • Flat bench press: 10-12 reps x 3 sets
  • Cable flys: 15 reps x 3 sets
  • Barbell wrist curls: 15 reps x 3 sets
  • Reverse dumbbell wrist curls: 15 reps x 3 sets

Sat: Hamstrings/Low Back

  • Stiff-legged deadlifts: 8-15 reps x 4 sets
  • Lying leg curl: 10-12 reps x 3 sets
  • Vertical leg press: 10-12 reps x 3 sets
  • Good mornings: 12-15 reps x 3 sets
  • Weighted hyper extensions: 12 reps x 3 sets
  • Reverse hyper extension: 12-15 reps x 3 sets

Sun: Triceps/Traps

  • Lying triceps extensions: 8-15 reps x 4 sets
  • Cable pressdowns: 10-12 reps x 3 sets
  • Cable kickbacks: 15 reps x 3 sets
  • Smith shrugs: 10-12 reps x 3 sets
  • Lying front bar raise: 10-12 reps x 3 sets

Riches on his incredible physique

‘I love being able to change my physique; it’s like wearing a badge of honor. People can see how dedicated I am.’

Riches on keeping up with the kids

‘I see so many guys — and girls — in amazing shape, and many of them are literally 10 years or so younger than me. This pushes me to step up my training.’

Riches on working out

‘Don’t just count the reps; make every rep count.’

Riches on being guided by Golden Era bodybuilders

‘My mentality has always been if it was good enough for the pioneers of bodybuilding — Arnold, Larry Scott and Sergio — then it was good enough for me.’

Rob Riches’ Supplements

optimum nutrition gold standard whey

Whey Protein

Riches mostly eats his protein in its original form, but he will have a whey protein shake after working out.



Riches takes the amino acid acetyl l-carnitine which helps the body produce energy.

Protein Powder


Riches has slow-digesting casein protein before bed to help prevent muscle wasting overnight. He mixes it with egg whites, stevia, and almond butter and cooks it up in the microwave, making a ‘soufflé’ that he says tastes like chocolate cake.



Riches takes CLA which offers many benefits including burning fat, regulating blood sugar and blood pressure, and preserving bone density.


Flaxseed Oil

Riches takes flaxseed oil a couple of times a day with meals. Flaxseed oil is rich in anti-inflammatory omega-3s. It is good for your heart, digestion, skin, and may even help prevent cancer.



Riches eats a nutrient-dense diet, but he still takes a daily multivitamin to fill in any gaps.



Riches uses BCAAs to support muscle growth, preservation, and recovery.

Burn Lab Pro fat burner

Fat Burner

To really make his muscles pop, Riches takes a fat burner. Natural options include the herb garcinia cambogia and green tea.

Rob Riches’ Lifestyle

Early Influence

When Riches was a teen, he collected fitness magazines and kept a folder of inspirational photos and workout routines. He had the goal of being in one of the magazines before he turned 21.

Dreams Come True

After just 4 years of training, Riches did indeed look good enough to get into a fitness magazine, but he didn’t know where to begin. He contacted a supplement company and quickly got a positive response. At age 20, he did his first modeling gig for LA Muscle supplements.

Golden Advice from the Window Cleaner

Riches credits his window cleaner/powerlifter friend for advising him to stay away from steroids.

’Roid Riches

Despite Riches’ commitment to natural bodybuilding, he tested positive for a controlled substance in 2013. It was later determined that he had taken amphetamines unknowingly, in a supplement called Craze. The drug was not listed in the ingredients.

Don’t Force It

As a trainer, Riches starts with his clients’ current practices and changes them over time to form new habits. He says this method gives better results than forcing people to start something completely different from what they’re used to.

Riches on his motivation to stay fit

‘I’ve always had an inner drive.’

Riches on learning the bodybuilding ropes

‘I had no one to ask advice from…I was constantly reading and learning.’

Riches on his early goals

‘I wrote it in big, bold letters at the back of my training journal: “You can be as good as any of these models!”’

Riches on living the dream

‘I would definitely say that I’ve realized my ambition as a kid. It didn’t come quickly or easy…but the journey was definitely worth it.’

Riches on his first photo shoot

‘I remember being asked to flex my lats and not knowing how.’

Riches on his window cleaner

‘He was my first real mentor, and helped guide me in the direction that I am still heading in to this day.’

Riches on his approach to coaching

‘I believe in coaxing the body, not forcing it.’

Riches on his training program

‘I…believe that my program here is the best advice I can offer to anyone to help fast-track their progress.’

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