Ross Edgley’s Workout Routine & Diet Plan

Olympic Athlete, Business Founder, & Bodybuilder Who Born Into Fitness Minded Family

For Ross Edgley, fitness isn’t something that came by force. On the contrary, he was born into a family that prioritized fitness. His father was a tennis coach, his mother was a sprinter, and his grandfather was a marathon runner. Hence, it’s natural that Ross was destined to do something big in fitness.

When he was 14 years old, he started playing water polo for the Great Britain Junior Squad and even got promoted to the senior squad. He was physically strong, but playing at the senior level was a new experience. However, it wasn’t easy for him, as the bigger guys in his first year often bullied him in the pool.

mohamed makkawy workout routine

Further, he even played professional Water Polo for Great Britain. Once, he was almost drowned by one of the heavier competitors in the water, which made him realize that he’ll have to improve his overall size and strength. And later on, he became a strength figure and a leading expert in the Sports Science industry.

He broke the boundaries, which was impossible for many, created a leading company in the sports industry, and was even featured on several magazine covers & TV shows. Nonetheless, he became a leading example of sports science and fitness.

Ross Edgley’s Workout Routine

However, if you’re interested in his workout routine, keep reading. Here, we’ve covered one of his workout routines that includes five sessions and two rest days.

Monday – Legs & Calves

Exercise Sets Reps
BB Back Squats



BB Front Squats 5 5
Lunges 4 20
Calf Raises 5 10


Tuesday – Arms & Abs

Exercise Sets Reps
Seated / Standing BB Curls 5 10
DB Hammer Curls 5 10
Weighted Dips 5 10
Cable or Band Paloff Holds 3 1 Min
Weighted Leg Raises 5 10

Wednesday – Rest Day

Thursday: Shoulders

Exercise Sets Reps
BB Clean & Press 4 8
DB Shoulder Press 5 5
DB Side Lateral Raises 5 10
DB Front Lateral Raises 5 10

Friday – Back

Exercise Sets Reps
Snatch 4 8
BB Deadlift 5 3
Pull – Ups 5 5
1 Arm DB Bent Over Rowing 5 10

Saturday – Chest &Triceps

Exercise Sets Reps
BB Bench Press 5 5
DB Flys 5 5
Close Grip BB Bench Press



Triceps Pushdowns



Sunday – Rest Day


Ross Edgley’s Diet Plan

According to him, the nutrition plan should be according to requirements. Hence, variables and genetic differences must be considered while making a proper nutrition plan. Nonetheless, here we’ve one of his diet plans that he had followed:

  • Meal 1:

    • Omelet
  • Meal 2:

    • Protein Shake
  • Meal 3:

    • Chicken
    • Bell Peppers
    • Broccoli
  • Meal 4:
    • Beef
    • Vegetable Soup

World’s Strongest Marathon

Ross is known for performing some crazy stuffs that isn’t easy to defy the mainstream fitness world. Similarly, one such experiment and charity promotion he did was pulling a 3200-pound Mini Cooper car for 26.2 miles. Nonetheless, this performance’s most challenging moment came around 7 am. He has gone 5 miles far and has to face the uphill wind that broke him.

It took him 19 hours, 36 minutes & 43 seconds to complete this “Strongest Marathon.” And around eight months to train for this mammoth event. In addition, he used to consume around 6000 calories per day.

Wrapping Up

 Ross began his career very early on by playing water polo. And further, his determination has helped him to succeed in anything he went into, including fitness. Nonetheless, if you have been wondering about Ross Edgley’s workout routine or diet plan, here we’ve covered one of them. We hope you will give it a try.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at 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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