Richard Duchon Diet and Workout Plan

The Richard Duchon diet follows the standard bodybuilding meal plan of high protein, moderate amounts of carbs, and low fats. He frequently switches up his foods and doesn’t like to eat the same meals everyday.

Richard’s favorite meal is stir fry and he also enjoys snacking on rice cakes throughout the day. Find out more information on his diet and workout plan in the sections below.

Who is Richard Duchon?

Richard Duchon is a bodybuilder, fitness model, and social media influencer from the Netherlands. He rose to fame by posting progress photos and helpful exercise videos on his Instagram and YouTube channel.


Height6′ (183 cm)
Weight190 lbs (86.18 kg)
Year of birth1998

Richard Duchon Diet

Unlike some other bodybuilders, Richard doesn’t like to eat the same foods everyday. He says it’s good to switch things up, because eating chicken and rice for every meal can get boring.

This kind of variety helps Richard stay motivated and he can actually look forward to good tasting meals. Here’s what an example day of eating looks like for him:

Meal 14 whole eggs, 2 egg whites, 2 pieces toast, 1 slice low fat cheese, and avocado spread
Meal 26 rice cakes, 30 grams peanut butter and honey
Meal 3300 grams chicken, 250 grams rice, mixed vegetables, and tomato sauce
Meal 42 cups Greek yogurt, a Snickers Protein bar, 10 grams popped wheat, 5 grams honey, and pineapple
Meal 51 scoop casein protein mixed with water

2,560 calories | 248g carbs | 79g fat | 201g protein

Post-Workout Meal

People often say that breakfast is the most important meal of the day. But it’s really the post-workout meal. Richard makes sure to eat around 30-60 minutes after his lifting sessions.

He will normally make stir fry with meat (chicken, or beef) rice, broccoli, green beans, and carrots. This meal is great after a workout, because it consists of protein, complex carbohydrates, and healthy fats.

Richard Duchon Workout

Credit: Richard Duchon (via YouTube)

Chest & Triceps Workout

This is a standard push day that targets the chest and triceps. Richard likes to begin these workouts with a heavy compound movement (in this case the dumbbell chest press).

This is when you will have the majority of your energy, so it helps to get the most physically demanding exercise out of the way first.

  • 1st exercise: Dumbbell chest press 4 x 8-10 (dropset last set)
  • 2nd exercise: Weighted dip 4 x 10
  • 3rd exercise: Bent over cable chest fly 4 x 12
  • 4th exercise: Flat bench dumbbell fly 4 x 12
  • 5th exercise: Dumbbell skullcrusher 4 x 12
  • 6th exercise: Cable triceps pushdown 4 x 12 (dropset last set)

After this heavy compound movement, Richard will tone and shape the chest muscles. He incorporates the high to low cable chest fly to really squeeze and contract the muscles.

Once you’ve achieved a solid pump in the chest, you can finish the push day workout by hitting the triceps muscles.

Back Workout

This is a dedicated back workout, instead of the traditional back and biceps split. In order to build the upper back, Richard likes to do heavy rows and wide grip pulldowns.

These movements help widen the upper back, which enhances the overall physique by making the waist look smaller.

  • 1st exercise: Seated lat pulldown 4 x 10-12
  • 2nd exercise: Seated cable row 4 x 10-12
  • 3rd exercise: Single arm dumbbell row 4 x 10-12
  • 4th exercise: Single arm cable pulldown 4 x 12-15
  • 5th exercise: Straight arm rope pulldown 4 x 10-15

Shoulder Workout

If you’re looking to build some massive cannonball shoulders, give this workout a try. One of the most important tips when it comes to shoulders is training the front, side, and rear muscles.

Richard also likes to challenge things up with single arm presses, because most people tend to favor one arm when using the barbell.

  • 1st exercise: Dumbbell side raise 4 x 12-15
  • 2nd exercise: Single arm dumbbell overhead press 4 x 10 (each arm)
  • 3rd exercise: Cable face pull 4 x 15-20
  • 4th exercise: Seated dumbbell lateral raise with hold 4 x 15
  • 5th exercise: Dumbbell front raise 4 x 10-12

Leg Workout

This is an intense workout that will help target all major muscle groups in the legs. One of Richard’s favorite leg exercises are lunges.

In this specific workout, he does two versions of lunges – in place and walking. These movements are more challenging, as they force you to rely on single leg strength.

  • 1st exercise: Barbell in place lunge 4 x 8-10
  • 2nd exercise: Romanian dumbbell deadlift 4 x 12-15
  • 3rd exercise: Leg press (close stance) 4 x 12-15
  • 4th exercise: Seated leg extension 4 x 15-20
  • 5th exercise: Dumbbell walking lunge 5 x 15-20 steps (each leg)
  • 6th exercise: Standing calf raise machine 4 x 20
  • 7th exercise: Seated calf raise machine 4 x 20

Arm Workout

This arm workout focuses on the biceps, triceps, and forearms. Most beginners often neglect training forearms, because they are not included in the traditional push and pull day splits.

Richard will usually change up his grip when curling, in order to target this underrated arm muscle.

  • 1st exercise: Barbell curl 4 x 8-10
  • 2nd exercise: Dumbbell overhead extension 4 x 10-12
  • 3rd exercise: Dumbbell hammer curl 4 x 10 (each arm)
  • 4th exercise: Rope triceps pushdown 4 x 10-12
  • 5th exercise: EZ-bar curl (overhand grip) 3 x 10-12
  • 6th exercise: Single arm cable pushdown 3 x 10 (each arm)

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