Here’s WBFF athlete, writer, trainer and fitness model Vinny Gough’s workout routine
Similar to many IFBB Pro athletes, Vinny started his life in sports as a sprinter and rugby player until the day he suffered an injury, forcing him to think about the direction of his life. Driven by the ambition to move forward, he became one of the renowned professional bodybuilding athletes in the WBFF who gained popularity globally. His many fans are crazy about his impressive physique. Likewise, trying to find out Vinny Gough’s workout routine and diet plan is nothing new, and many of his fans often search for them on the Internet.
Vinny is 1.85 m tall and 84 kg in competition and 96 kg when not competing. Apart from building his amazing body, he also gave equal importance to education and studied night and day to achieve numerous academic awards, certificates and degrees.
Nonetheless, let’s move on to Vinny’s training plan.
Vinny Gough’s Workout Routine
Vinny likes split routines. He generally prefers to train one body part per day and do an hour of cardio every other day. If he needs to lean out a little more, he can start doing cardio six days a week.
Likewise, below is one such workout routine of Vinny Gough, which will give you an overall idea of his workout philosophy. This is a typical six-day-a-week workout, where he dedicates one day to a full-body workout.
Monday – Legs
| Exercise name | sets | Representatives |
|---|---|---|
| BB Back Squats | 5 | 6 – 8 |
| Squats before BB | 5 | 8-10 |
| Let go of the lunges | 5 | 16 – 18 |
| Leg curls | 5 | 6 – 8 |
| RDL (Romanian Deadlifts) | 5 | 8-10 |
| Weighted back extensions | 5 | 16 – 18 |
| Leg press | 2 | 20 |
| Leg curls | 2 | 18 |
Tuesday – Chest
| Exercise name | sets | Representatives |
|---|---|---|
| Incline machine press | 4 | 12 – 15 |
| Incline DB Press | 5 | 6 – 8 |
| Flat DB press | 5 | 8-10 |
| Dips | 5 | 16 – 18 |
| Cable crossovers | 2 | 20 |
| EZ Bar French Press | 4 | 6 – 8 |
| Refuse DB press | 4 | 8-10 |
| Narrow drops | 4 | 16 – 18 |
Wednesday – Full Body Workout
| Exercise name | sets | Representatives |
|---|---|---|
| Lurker | – | 5 minutes |
| Press journal | – | 5 minutes |
| Sled | – | 5 minutes |
| The rope snaps | – | 5 minutes |
Thursday – Back and biceps
| Exercise name | sets | Representatives |
|---|---|---|
| Wide Grip Side Pulldowns | 5 | 12 – 16 |
| Wide neutral grip pull-ups | 5 | 6 – 8 |
| Close grip seated rowing | 5 | 8-10 |
| Straight arm pulls | 5 | 16 – 18 |
| The face pulls | 2 | 12 – 15 |
| DB sweater | 2 | 12 – 15 |
Friday – Weapons
| Exercise name | sets | Representatives |
|---|---|---|
| EZ Bar French Press | 4 | 6 – 8 |
| Deny Bench Database Extensions | 4 | 8-10 |
| Narrow drops | 4 | 16 – 18 |
| Reverse Grip EZ Bar Preacher Curls | 4 | 6 – 8 |
| Seated DB Curls | 4 | 8-10 |
| DB Hammer Loops | 4 | 16 – 18 |
| Standing Cable Curls | 2 | 12 – 15 |
| Tricep pushes | 4 | 12 – 15 |
Saturday – Shoulders and abs
| Exercise name | sets | Representatives |
|---|---|---|
| Aerial DB Press | 4 | 10-12 |
| Shoulder press (high incline) | 5 | 8-10 |
| Shoulder press (45 degrees) | 5 | 10-12 |
| Seated Leg Press | 5 | 20 |
| Curved Rear Delt Flap | 4 | 10-12 |
| Machine rear delt fly | 4 | 12 – 15 |
| Garhammer raises | 4 | 10-12 |
| The hip rises | 4 | 12 – 15 |
| Cables crack | 4 | 15 – 20 |
Sunday – Day of rest or Liss
Vinny Gough’s Diet Plan
He follows a strict diet, but he also likes to eat again from time to time. Especially out of season, it refeeds because it can experiment. However, when it comes to preparing for a photo shoot or a competition, he will be very attentive to his diet. Below is one such diet plan:
Meal 1
- Steak – 7 ounces
- Poached eggs – 3
- Spinach – 3 ½ ounces
- Strong coffee – 1 cup
- sparkling water
Meal 2
- Whey protein – 1 scoop
- Berries – ¼ cup
- Oats – 3 ½ ounces
Meal 3
- Chicken breast – 5 ½ ounces
- Broccoli – 3 ½ ounces
- Basmati rice – 4 ½ ounces
Meal 4
- Oats – 3 ½ ounces
- Whey – 1 scoop
Meal 5
- COD – 5 ounces
- Green beans – 3 ½ ounces
- Basmati rice – 4 ½ ounces
Meal 6
- Turkey – 5 ounces
- Sweet potato – 5 ½ ounces
- Asparagus – 3 ½ ounces
Supplements
- BCAA
- Whey protein
- Fish oil
- Multivitamin
- Green vegetables
3 favorite exercises
- BB Squats
- Aerial DB Press
- Wide Grip Side Pulldown
About Vinny Gough
Vinny began his sporting journey as a school sprinter and rugby player with a desire to outperform his peers. Despite an injury ending his sporting career, he discovered bodybuilding, which also became his passion. Alongside his training sessions, he continued his studies and completed an honors degree in History and Geography while becoming a Certified Biosignature Practitioner, specializing in hormonal balance.
Nowadays, Vinny is a successful fitness trainer, WBFF Pro Fitness World Champion, and fitness writer. His expertise in strength and conditioning has made him a global figure in the fitness industry. He continues to coach his clients, helping them achieve their fitness goals with his extensive knowledge and experience.
Final Thoughts
Vinny is one of the shining stars who still has a long way to go. Likewise, what he has achieved through his hard work and dedication is not easy. Being a physical trainer, holding a training certificate and even competing at the professional level is not within everyone’s reach at the same time.
However, if you are his fan and have any questions about Vinny Gough’s workout routine, we have shared one here. We hope you gain a better understanding of his exercise philosophy and how he likes to train. Good luck!