Big Ramy’s Workout Routine, Diet Plan & Supplementation

Big Ramy Is an Egyptian IFBB Pro Bodybuilder Who Use to Work As Fisherman Before Starting Bodybuilding as a Profession

Mamdouh Mohammed Hassan Elssbiay, popularly known as Big Ramy, is an IFBB pro bodybuilder from Egypt who’s quite popular for steadily gaining on Phil Heath and other tops pro IFBB bodybuilders. Winner of 2020, Mr. Olympia Big Ramy is a behemoth of bodybuilding who made his IFBB Pro debut in 2013.

And, if you’re his fan or wondering what’s Big Ramy’s workout routine, diet plan, or supplementation, then keep reading.

About Big Ramy

Born on 16th September 1984, Egyptian acknowledged Mamdouh Elssbiay, popularly known as Big Ramy, first went to Kuwait for a fish occupation before entering professional bodybuilding. However, he’s one of the astounded pro bodybuilders with the rapid rise to fame within three years of training.

Growing up in an underdeveloped area of Egypt, Big Ramy has spent most of his years working in Kuwait as a fisherman or waiter for a living. And, later he decided to attend the Oxygen Gym in Kuwait on his whim of simply improving his physique and later took bodybuilding seriously because of his serious growth.

big ramy workout routine

Big Ramy’s Workout Routine

Below is one of Big Ramy’s workout routine that consists of five-day sessions:

Day 1: Back

Exercise Sets Reps
Lat Pulldown (Reversed Grip) 4 10 – 12
Seated Cable Rowing 4 10 – 12
T – Bar Rowing 4 10 – 12

Day 2: Arm

Exercise Sets Reps
Triceps Pushdowns 4 10 – 12
1 – Arm DB Extensions 4 10 – 12
Triceps Rope Pushdowns 4 12 – 15
DB Hammer Curls 4 10 – 12
Preacher Curls 4 10 – 12
Rope Curls 4 12 – 15

Day 3: Chest

Exercise Sets Reps
Incline BB Press 4 12
Incline DB Flys 4 12
Flat BB Press 4 12
Seated Machine Press 4 12
Cable Crossovers 3 15

Day 4: Leg

Exercise Sets Reps
Leg Extensions 4 12
BB Back Squats 4 20
Leg Press 4 10
Smith Machine Squats 5 15

Day 5: Shoulder

Exercise Sets Reps
Seated DB Press 3 – 4 8 – 12
Side DB Lateral Raises 3 – 4 10 – 12
DB Rear Deltoid Raises 3 – 4 10 – 12
BB Shrugs 3 – 4 8 – 12

Day 6 & 7:  Rest Day

Big Ramy’s Diet Plan

Here’s one of the high protein diet plans of Big Ramy:

Meal 1:

  • Egg Whites – 12
  • Whole Eggs – 3
  • Sweet Potato – 8 Oz

Meal 2:

  • Rice – 5 Oz
  • Chicken Breast – 8 Oz

Meal 3:

  • Protein Shake

Meal 4:

  • Whole Eggs – 4
  • Sweet Potato – 8 Oz

Meal 5:

  • Chicken Breast – 8 Oz
  • Brown Rice – 1 Cup
  • Sliced Pineapple – 1

Meal 6:

  • Salmon – 10 Oz
  • White Rice – 1/ 2 Cup

Meal 7:

  • Steak – 10 Oz
  • Green Salad

Meal 8:

  • Protein Shake
  • Peanut Butter – 2 Tbsp

Big Ramy’s Supplement Stack

Physical Statistics of Big Ramy

  • Height – 5 Feet & 9 Inch
  • Weight – 295 to 310lbs (133.8 to 140.6 kg)

Olympia Results

  • 2020 – Placed 1st (Mr. Olympia – IFBB)
  • 2018 – Placed 6th (Mr. Olympia – IFBB)
  • 2017 – Placed 2nd (Mr. Olympia – IFBB)
  • 2016 – Placed 4th (Mr. Olympia – IFBB)
  • 2015 – Placed 5th (Mr. Olympia – IFBB)
  • 2014 – Placed 7th (Mr. Olympia – IFBB)
  • 2013 – Placed 8th (Mr. Olympia – IFBB)

Wrapping Up

Mamdouh Elssbiay, nicknamed Big Ramy, is one of the rising bodybuilding stars who has gone through hardships in his life like other pro bodybuilders. However, if you’re his fan and have questions like what’s Big Ramy’s workout routine or what’s his diet plan, then here we’ve mentioned one of his workout routines and diet plan. We hope it proves helpful. Good luck!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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