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’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:
- Whey Protein – 3 Scoops
- Bananas – 2
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!
