The Bodybuilding Archive

A look back at the legends of bodybuilding!

Bob Paris: Workout & Diet

July 7, 2022

Bob Paris followed a simple Push-Pull-Legs (PPL) split routine. Whilst the full body split was most popular in the Silver Era, the PPL routine had taken over by the time Paris joined the scene. 

Bob Paris describes his workout routine in his book Flawless. The program is pretty simple. Train three days on, one day off. The set range is three to four and the reps are hypertrophy focused. 

Day 1: Chest, Shoulders, Triceps, Abs & Cardio
  • Incline Bench Presses 4 sets, 6-8 reps
  • Incline Flyes 4 sets, 12-15 reps
  • Flat Dumbbell Presses 3 sets, 6-8 reps
  • Across Bench Pull-overs 3 sets, 15-20 reps
  • Dumbbell Side Raises 4 sets, 10-12 reps
  • Rear Pulley Crunches 4 sets, 12-15 reps
  • Barbell Presses 4 sets, 6-8 reps
  • Bench Dips 4 sets, 15-20 reps
  • Push-downs 4 sets, 6-8 reps
  • Two-Dumbbell Kickbacks 3 sets, 10-12 reps
  • Hanging Leg Raises 3 sets, 15-20 reps (tri-set)
  • Lying Leg Raises 3 sets, 15-20 reps(tri-set)
  • Crunches 3 sets, 15-20 reps (tri-set)
  • Cardio 20 – 30 minutes (bike or stair stepper).
Day 2: Legs, Calves, Cardio
  • Leg Extensions 4 sets, 15-20 reps
  • Front Squats 4 sets, 12-15 reps
  • Lunges 4 sets, 10-12 reps (each leg)
  • Lying Leg Curls 4-5 sets, 12-15 reps
  • Stiff-Leg Deadlifts 4-5 sets, 12-15 reps
  • Standing Calf Raises 3-4 sets, 20- 25 reps
  • Seated Calf Raises 3-4 sets, 12-15 reps
  • Tibia Raises 3-4 sets, 20-25 reps
  • Cardio 20-30 minutes
Day 3: Back, Biceps, Forearms
  • Wide-Grip Pulldowns 4 sets, 12-15 reps
  • Close-Grip Pulldowns 4 sets, 8-10 reps
  • One-Dumbbell Rows 4 sets, 10-12 reps
  • Half Deadlift/Shrugs 3 sets, 8-10 reps
  • Hyperextensions 3 sets, 20-25 reps
  • Incline Dumbbell Curls 4 sets, 10-12 reps
  • Barbell Curls 3-4 sets, 8-10 reps
  • One-Arm Pulley Curls 3 sets, 12-15 reps
  • Pulley Compound Wrist Curls 3 sets, 12-15 reps
Day 4: Rest, Cardio
  • Cardio 20-30 minutes
Day 5: Chest, Shoulders, Triceps, Abs, Cardio
  • Bench Press 4 sets, 6-8 reps
  • Incline Dumbbell presses 4 sets, 8-10 reps
  • Cable Crossovers 3 sets, 15-20 reps
  • Across-Bench Pullovers 3 sets, 12-15 reps
  • Dumbbell Presses 4 sets, 6-8 reps
  • Bent-Over Side Raises 4 sets, 10-12 reps
  • Lying Compound Side Raises 4 sets, 10-12 reps
  • Rope Push-Downs 4 sets, 6-8 reps
  • Overhead Pulley Extensions 4 sets, 12-15 reps
  • Lying French Press 3 sets, 15-20 reps
  • Hanging Leg Raises 3 sets, 12-15 reps
  • Lying Leg Raises 3 sets, 12-15 reps
  • Crunches 3 sets, 12-15 reps
  • Cardio 20-30 minutes
Day 6: Legs, Calves, Cardio
  • Hack Squats 4 sets, 12-15 reps
  • 45-Degree Leg Presses 3 sets, 15-20 reps
  • Leg Extension 4 sets, 15-20 reps
  • Standing Leg Curls 4 sets, 12-15 reps
  • Lying Leg Curls 4 sets, 10-12 reps
  • Leg-Press Calf Raises 4 sets, 20-25 reps
  • Seated Calf Raises 3 sets, 10-12 reps
  • Tibia Raises 3 sets, 15-20 reps
  • Cardio 20-30 minutes
Day 7: Back, Biceps, Forearms
  • Wide Rear Pull-Downs 5 sets, 15-20 reps
  • Low-Pulley Rows 4 sets, 6-8 reps
  • T-Bar Rows 4 sets, 8-10 reps
  • Dumbbell Shrugs 4 sets, 12-15 reps
  • Hyperextensions 4 sets, 20-25 reps
  • Concentration Curls 4-5 sets, 10-15 reps
  • Barbell Preacher Curls 4 sets, 6-8 reps
  • Zottman Curls 4 sets, 12-15 reps
  • Barbell Wrist Curls 4 sets, 15-20 reps

This is a sample routine from the book Flawless, created by Bob Paris. This is a lot of volume in one week. Paris has also openly discussed his use of anabolic steroids. Whilst this routine will work for some, it’s a lot of volume if you’re a natural lifter. Steve Reeves’ Classic Physique workout might be more suitable. 

Diet & Nutrition

Bob Paris held a similar belief to Steve Reeves in regard to nutrition. They both focused on whole foods with good nutritional value. Health comes first. The aesthetics are a byproduct of a healthy body. 

Paris followed a simple approach to dieting. He would eat five to six meals a day. Every meal consisted of proteins, fats, and carbohydrates. Below is a sample meal plan from his book. 

Meal 1:
  • 5 ounces ground beef or steak
  • 5 ounces lima beans or chickpeas
  • 4 ounces rice
  • 3 ounces spinach
Meal 2:
  • One whole egg
  • 7 egg whites
  • 4 ounces oatmeal
  • 4 ounces nonfat milk
Meal 3:
  • 5 ounces turkey or chicken breast
  • 5 ounces roasted corn or potato
  • 5 ounces green peas or string beans
  • 5 ounces brussels sprouts / spinach / broccoli
Meal 4:
  • 5 ounces scallops
  • 5 ounces steak.
  • 5 ounces sweet potato
  • 3 ounces broccoli
  • 5 ounces zucchini or eggplant
Meal 5:
  • 4 ounces cod
  • 10 ounces baked potato
  • One whole egg
  • Asparagus

Bob Paris followed a simple training and diet routine. There’s nothing revolutionary in how he trained or what he ate. Paris believed consistency was the most important factor. For more information on his training principles see here.

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