Markus Ruhl’s Workout Routine, Diet Plan and Supplements

Markus Is a Retired IFBB Pro Bodybuilder & Owner of a Supplement Company Called ‘Ruhl’s Bestes’

Markus Ruhl is one of the bodybuilding legends of the 21st century who’s popular for his most impressive sets of shoulders that have ever been witnessed in the realms of bodybuilding. Markus Ruhl, now retired, is an IFBB professional bodybuilder who started training like Jay Cutler at the age of 18 years old.

Though, he didn’t have any specific plan of becoming professional bodybuilding. But once he began training in the gym as a recovery process after getting his knee injury, and started getting results and looking at his physical difference from lifting weights. Markus got interested and planned to get into bodybuilding.

If you’re his fan and wonder what’s Markus Ruhl’s workout routine or diet plan, keep reading. Here, in this article, we’ll share some of the workout routines that he had followed.

markus ruhl workout routine

Markus Ruhl’s Workout Routine – 1

It’s a five-day workout routine of Markus, where he trained one body part per session. Likewise, it consists of four to seven exercises per session.

Day 1: Chest

Exercise Sets Reps
Chest Press (Hammer Strength Machine) 5 8 – 15
Smith Machine Bench Press (Incline) 5 10 – 15
Chest Flys W/ Cable (Standing) 5 10 – 15
Push-Ups (Incline) 5 15 – 20
Pec Deck Machine (Butterfly) 5 15

Day 2: Back

Exercise Sets Reps
Lat  Pulldown (Wide Grip) 5 8 – 12
1 – Arm Machine Rowing 5 10 – 15
Lat Pulldown (Hammer Strength) 5 10 – 15
Bent Over BB Rowing 5 8 – 12
1 – Arm DB Rowing 5 8 – 12

Day 3: Shoulder

Exercise Sets Reps
Overhead Press (Smith Machine) 5 10 – 15
Reverse Pec Deck Machine 5 12 – 15
Cable Upright Rowing (Lying) 5 12 – 15
1 – Arm Cable Side Lateral Raises 5 12 – 15
Smith Machine Shrugs 5 15 – 20

Day 4: Rest Day

Day 5: Legs

Exercise Sets Reps
Leg Extensions 5 10 – 15
Leg Press 8 6 – 15
45 Degree Hack Squats 5 8 – 12
Lying Hamstring Curls 5 10 – 15
Leg Press (1 – Leg) 5 10 – 15 
Calf Raises (Seated) 5 15 – 20
Calf Raises (Standing) 5 15 – 20

Day 6: Arm

Exercise Sets Reps
1 – Arm DB Curls 5 10 – 15
Triceps Pushdowns (Cable) 5 10 – 15
1 – Arm Machine Preacher Curls 5 10 – 15
Triceps Pushdowns (Machine) 5 10 – 15

Day 7:  Rest Day

Markus Ruhl’s Workout Routine – 2

Below is another workout routine of Markus Ruhl:

Day 1: Chest

Exercise Sets Reps
Incline Press (Smith Machine) 5 12 – 4
DB Flys (Incline) 5 12 – 8
DB Pullovers (Straight Arms) 4 12 – 8
Machine Press 5 12 – 8

Day 2: Back

Exercise Sets Reps
Front Lat Pull – Downs 5 12 – 6
1 – Arm DB Rowing (Incline) 5 10 – 8
Cable Rowing (Seated) 5 10 – 6

Day 3: Arms

Exercise Sets Reps
Preacher Curls 4 10 – 8
DB Curls 4 10 – 6
Triceps Push Downs 4 10 – 8
Cable Curls (Double Arms) 4 10 – 6
1 – Arm DB Extensions 4 10 – 8
Triceps Extensions (Cambered Bar) 4 10 – 6

Day 4: Rest Day

Day 5: Legs

Exercise Sets Reps
Leg Press 5 12 – 4
Leg Curls (Lying) 6 20 – 10
Hack Squats 5 12 – 4
Let Extensions 5 20 – 10

Day 6: Shoulders

Exercise Sets Reps
DB Shrugs 5 12 – 6
DB Shoulder Press 6 16 – 4
Upright Rowing 3 10 – 8
DB Front Lateral Raises 4 12 – 8
Bent-Over Lateral Raises 4 12 – 8
DB Side Lateral Raises 5 5 – 12

Day 7:  Rest Day

Markus Ruhl’s Diet Plan

Below is Markus Ruhl’s diet plan. He goes for 5 meals a day, which includes enough protein and carb that keeps his body energetic for his rigorous workout sessions:

Meal 1:        

  • Whole Eggs – 6
  • Egg Whites – 3 Cups
  • Fruit
  • Oatmeal – 2 Cups

Meal 2:

  • Chicken Breast – 10 to 12 Ounces
  • Vegetables
  • Brown Rice – 3 Cups

Meal 3:

Meal 4:

  • Steak – 10 to 12 Ounces
  • White Rice – 3 Cups
  • Vegetables

Meal 5:

  • Chicken Breast – 10 to 12 Ounces
  • Sweet Potato – 3 Cups
  • Vegetables

Physical Statistics of Markus Ruhl

  • Height – 5 Feet & 10 Inch
  • Weight – 275 to 285lbs (124.7kg to 129.3kg)
  • Arms – 24 Inch
  • Chest – 60 Inch
  • Waist – 38 Inch

Olympia Results

  • 2009 – Placed 15th (Mr. Olympia – IFBB)
  • 2006 – Placed 8th (Mr. Olympia – IFBB)
  • 2005 – Placed 15th (Mr. Olympia – IFBB)
  • 2004 – Placed 5th (Mr. Olympia – IFBB)
  • 2002 – Placed 8th (Mr. Olympia – IFBB)
  • 2001 – Placed 14th (Mr. Olympia – IFBB)
  • 2000 – Placed 7th (Mr. Olympia – IFBB)
  • 1999 – Disqualified (Mr. Olympia – IFBB)

Wrapping Up

Markus Ruhl is a retired professional bodybuilder who was popular for bringing impressive sets of shoulders on the stage of Mr. Olympia. Now the owner of his own supplement company, Ruhl’s Bestes, Markus is busier with his business and not focused on bodybuilding competition.

If you’re his fan and have questions such as what’s Markus Ruhl’s workout routine or his diet plan, we hope this article may have proven helpful. Furthermore, if you’re new to bodybuilding and don’t have enough exercise experience, then we would suggest following any beginner’s workout routine first instead of jumping into advanced workouts. 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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