Big Ramy Workout Routine and Diet Plan

The Egyptian acknowledged bodybuilder, Elssbiay took birth on 16 September 1984. Elssbiay had competed in the IFBB. It is understood that Elssbiay was given the name Big Ramy. He is going to represent the United States as an Olympian in a bodybuilding competition in 2020. Growing up in a community near Baltim, he was born in Al-Sebea, a division of Kafr el-Sheik called Burullus. Basically, he went to Kuwait for a fish occupation before becoming a professional. Elssbiay won his first pro card just three years after rising as an apprentice at the Amateur Olympia in Kuwait City in 2012. Oxygen Gym Kuwait has since 2010 been a member of Elssbiay’s training program. The amateur Olympia Kuwait 2012 champion weighed 286 pounds at the event and had scaled 200 pounds in 2011. Elssbiay made his IFBB Pro debut at the New York Pro in 2013 and registered success in the competition. Mr. Olympia was won by Elssbiay in the 2020 competition. As a consequence of his being positive for COVID-19 in October 2020, he is not able to compete at the 2020 Europa Pro Bodybuilding Championships anymore.

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In this article, we will learn all about Big Ramy and what all he does throughout his day which includes his workout routine, his training sessions for the bodybuilding competition, the diet plan that he follows with the kinds of supplements that he uses, and of course, his way of relaxing and staying consistent through all of this. Read ahead.

Big Ramy Statistics

  • Height — 5’9″ (165 m)
  • Weight — (On-season) 212–240 lb (96–109 kg); (Off-season) 265–275 lb (120–125 kg)
  • Chest — 54 inches
  • Waist — 30 inches
  • Biceps — 22 inches
  • Nationality: Egyptian
  • Profession: Professional Bodybuilder & 7 times Mr. Omlpia winner
  • Date-of-Birth: September 16, 1984

Big Ramy Awards and Achievements

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  • 2012 Kuwait Golden Cup – 1st.
  • 2012 Amateur Olympia – 1st.
  • 2013 New York Pro Championship – 1st.
  • 2013 Mr. Olympia – 8th.
  • 2014 New York Pro Championship – 1st.
  • 2014 Mr. Olympia – 7th.
  • 2015 Arnold Classic Brazil – 1st.
  • 2015 Mr. Olympia – 5th.
  • 2015 Arnold Classic Europe – 4th.
  • 2015 EVLS Prague Pro – 2nd.
  • 2016 Mr. Olympia – 4th.
  • 2016 Arnold Classic Europe – 2nd.
  • 2016 IFBB Kuwait Pro – 1st.
  • 2016 EVLS Prague Pro – 2nd.
  • 2017 Mr. Olympia –2nd.
  • 2018 Mr.Olympia –5th.
  • 2020 Mr. Olympia – 1st.

Big Ramy Workout Routine

You can not really achieve your ideal body weight without engaging in some gruesome activities as Big Ramy does. Thus he has put in a lot of fo efforts into his routine to get a body like this- the body of a champion. The person who is behind this result and who is his trainer is Ahmad Alaqi who has helped him achieve his goals. To get ripped throughout the body, he has worked on his back, chest, legs, arms, etc.

In this section, we would talk all about the workout routine of Big Ramy which he did to achieve such a level of the body. He achieved this to win Mr. Olympa 2020 and his workout definitely help him ace the competition. He worked out every single day and focused on each of his muscle groups under the guidance of his trainer and his amazing dedication.

Although Big Ramy does not have a particular workout routine and he likes to add in a lot of variety, here is a sample weekly spit-up of what Big Ramy is most likely t do in his day. Here is the detail of it all:

Monday = Chest day

Tuesday = Leg day

Wednesday = Delts

Thursday = Back

Friday = Arms.

This catalog tells us that Big Ramy focused on a single body part each day and worked out one muscle at a time. It helped him to have quite amazing results. He liked to do isolated movements in his everyday workouts which helped him achieve a certain amount of edge.

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As Alaqi explained in 2015, “We vary the rep range from 15 to six. Each week, we decrease the number of reps. So we start Week 1 with sets of 15 reps. Next week we go to 12 reps. The week after, 10, then eight, and finally six. And then we go back to 15 and start over again.” As the reps lower, the weights increase over the five-week progression.

Here is the list of the workout plan that was done by Big Ramy to achieve some great results:

Back Workout:

  • Machine row; 4-5 sets, 5 reps
  • One-arm dumbbell row; 4-5 sets, 15 reps
  • Seated cable row; 4-5 sets, 15 reps
  • Lat pulldown to the front; 4-5 sets, 15 reps
  • Lat pulldown to the rear; 4-5 sets, 15 reps


Targets: Latissimus dorsi, midback muscles (rhomboids, teres major, teres minor)

Also Works: Traps, rear deltoids, biceps

Grip: Palms facing or palms down; straps are helpful to extend your ability to hold on

Training Tip: Big Ramy favors focusing on large contractions when performing this workout, taking full support of the range of motion the Hammer Strength apparatus allows to have. He’ll draw his elbows back as far as he can back to his body, and he may combine some constrained reps after the last set with the help of his trainer to completely burn out the part that he is focusing on.


  1. The seat should be adjusted so that when you hold the handles, your arms should come straight out from your shoulders and your upper abs should rest firmly against the pad.
  2. You can grip the handles with palms facing backward (pronated) or palms facing down (neutral). Lift the weight a few inches into the starting position.
  3. In addition to pulling up evenly on the handles as your elbows go back past your back, also shift your shoulder blades inward near the apex of the repetition.
  4. Count to five during the peak contraction, and then move back along the same route, extending the elbows and feeling a stretch in your lats and midback.
  5. It is best to stop before the weights touch the ground, so that tension is maintained throughout the exercise.


Targets: lats, rhomboids, middle and lower trapezius

Also Works: Erector spinal, biceps

Grip: Neutral (palm facing his body), with straps for additional strength

Training Tip: The mystery behind the productive one-arm rows is not to overtwist the upper body which would add unnecessary stress on the joint while also giving some stress to the spine. The force should only draw from your back and shoulders and their movements. In addition to his, your head should remain neutral and in alignment with your back. Do not look upwards while performing this movement.


  1. There are many ways to do these — including sitting on one knee, but Big Ramy keeps both feet on the floor and, like here, uses his free hand to balance the pulldown machine on his knee pad.
  2. Wrap the strap around the dumbbell handle with your working hand, then place your palm around it to give yourself a solid hold.
  3. You should begin lying on your back from head to tailbone with the weight hanging straight down from the shoulder joint. Your torso should be angled about 45 degrees with the floor.
  4. Pulling the dumbbell toward your flank requires you to flex through your back and bend your elbow to initiate a rep. At the top of your range of motion, when your elbow reaches your back and your shoulder blade shifts inward, your elbow will rise above the level of your back.
  5. At the top, lower the dumbbell down according to the same path, just be sure to avoid letting it touch the floor between reps.


Targets: Lats

Also Works: Biceps

Grip: Overhand, a few inches outside shoulder width

Training Tip: While it is not necessary to use a weight belt while performing this activity, The Big Ramy uses one which offers a mental clue that you must keep your abs sucked in and your back straight while performing this workout. It is a great habit that will help support the back and protect the lumbar region during the training.


  1. The open-handed grip has no additional benefits while increasing slippage risks. Ramy doesn’t always wrap his thumbs around the bar, but you should, as the open hand grip offers no additional benefits while increasing slippage risks. (For further grip, you may also consider straps, which Elssbiay uses throughout his back exercises.)
  2. Your legs should be tucked underneath the kneepads while you sit in the seat. To provide stability, you should have your feet flat on the floor. With elbows open, you should lift the weight stack at least an inch or two from the ground.
  3. Pull downward through your core with your torso slightly angled back so the bar attachment points are up near your chest. Bend your elbows and bring them rearward you will break the plane of your back at the bottom as your shoulder blades shift downward as you pull.
  4. You should perform this exercise as soon as the bar touches your chest. When the bar light touches your chest, squeeze your upper and midback muscles for a count and then reverse the motion, allowing the bar to slowly rise to the starting position again. Stack the weights above each rep and don’t let them touch.


Targets: Lats

Also Works: Biceps

Grip: Overhand, a few inches outside shoulder width

Training Tip: Here too, the straps can be pretty useful when doing the workout as your arms will start to give way to pain. They are also very useful for the back since the muscles that are their eon the back is one of the largest in the body and more powerful than the forearm muscles. The back muscles could handle much more weight than the arm muscles. You do not want that the forearms should limit the movement and strength of the back and thus these straps could be useful here.


  1. You should grip the bar a few inches beyond where each side descends.
  2. The legs of the seated person must be tucked under the kneepads. As you lift the selected bars of the weight stack, you should have your feet flat on the floor, elbows extended (but not overextended), and at least a couple inches of room between your elbows and the selected bars.
  3. As you perform this exercise, pull downward gradually until your neck is closest to the center of the bar attachment. Keep your core tight, chin down (without tucking), and torso slightly angled forward. Bend your elbows toward your flank, then bring them down.
  4. You should squeeze the muscles in your upper and midback as the bar touches your neck for a count. Then, slowly raise the bar back to the start position, squeeze your muscles and release your tension. Between reps, never let the stack of weight touch the ground.


Targets: Lats, midback muscles (rhomboids, teres major, teres minor)

Also Works: Traps, rear deltoids, biceps

Grip: Neutral, close, using a V-handle attachment


  1. The seated row cable machine should be equipped with a handle that provides a close-grip, and you should sit upright on the bench, facing the weight stack.
  2. Lean your torso back until your hands are fully extended and your feet are against the foot platform with your legs slightly bent. Reach forward to grasp the handles, then lean far back until your legs are bent and your arms are extended.
  3. As your elbows are close to your sides, bend your elbows and shift your shoulder blades back as you pull the handle toward your midsection, squeezing both shoulder blades together when it reaches your midsection.
  4. You should hold for one breath, flexing your lats and midback, then slowly return to the starting position, making sure you don’t let the weight stack touch the floor between reps.

To make muscles pump, Big Ramy works out 4-5 times a week for 15 reps each set. During his workout routines, he focuses on reducing body fat as well.

Arms Workout:

  • Bar pushdown; 4-sets, 12 reps
  • One-arm dumbbell extension, 4-sets, 12 reps
  • Rope pushdown; 4-sets, 15 sets
  • Hammer curls; 4-sets, 12 reps
  • Preacher curls; 4-sets, 12-reps
  • Rope curl; 4-sets, 12 reps

To do the arm workout in his weekly schedule, he would divide this into two categories, the tri, and the bi. It is due to this workout routine that Big Ramy could get arms as bigger than Arnold Schwarzenegger’s. The arms are rather smaller muscles as compared to the back or the thing muscles and must be worked a bit harder too to be developed.

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Chest Workout:

  • Incline barbell or machine press; 4-sets, 12 reps
  • Incline dumbbell flies; 4-sets, 12 reps
  • Flat barbell dumbbell; 4-sets, 12 reps
  • Seated machine press; 4-sets, 12-reps
  • Cable crossover; 3-sets, 15 reps

This chest workout seems to be quite impressive as it focuses on all the parts of the chest equally. It is also quite a beneficial workout for experienced body lifters or beginners who wish to get a physique like Big Ramy. There are not supplements that could deliver the same results as doing this workout with dedication and consistency. Thus the more time you spend doing this amazing workout, the more beneficial it would be.

Leg Workout:

  • Leg extensions; 4-sets, 12 reps
  • Squats; 4-sets, 20-reps
  • Leg presses; 4-sets, 10-reps
  • Machine squat; 5-sets, 15 reps

The area around the leg and the muscles of it are one of the most important parts because they help to support the weight of the entire body. Thus all the bodybuilders take special focus on this. Most amount of the time is spent on building stronger leg muscles. Thus Big Ramy includes all the exercises which will focus on all the parts of the leg to make it stronger. Thus it also provides with adrenaline rush so that you could feel stimulated.

Favorite Exercises

It is difficult for him to add muscle to his quads since they are so big. On his sides, the meat hangs as though it were spare wheels. A side effect of this is his tiny knee joints and small calves (and his cartoonishly enormous upper half), generating the effect that caused a roar of laughter during his first Olympia appearance. Suddenly, the unreal appear real, like in Jurassic World. When determining which legs are the most powerful, shape, balance, and separation must also be considered. There are still questions surrounding that. I am honored to announce the official winner of the largest quad ever constructed.  Big Ramy is an interesting character.

Leg Extension

When he performs wheel workouts, Big Ramy extends his legs first. Up until now, this exercise has merely served as an ordinary warm-up. On other occasions, he has weighed significantly more than his work sets of 15. Three sets of twenty-five samples are enough to reduce the difference. A working warmup could be described as such. He explains he is doing this to ensure his knees are warm but is also beginning the workout by doing something challenging. By beginning with the only isolation exercise of his quad routine, he will ensure that all three compound exercises that follow target the quads better. In his experience, a contraction lasts for about three seconds. When such tension is applied to resistance, Elssbiay is forced to focus on striations and quad separations.

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In the weeks leading up to the 2015 Summer Olympics, a video appeared on YouTube of Ramy squatting. While finishing reps with 495, the bar appears to be bending a little. It’s a big enough number that it looks like the bar may succumb. In the video, we see him do eight repetitions, but he had already begun before the video began, and he remains powerful afterward. As a 316-pound beast typically squats between 12 and 15 reps, the final tally was between 12 and 15 reps. In his Beats by Dre headphones (which are pinned to the hood of his hoodie), rappers play hip-hop. His sweat pants encompass his knees at the knees. Moreover, his toes are pointed outward, which is a sign of a wide stance. Like a piston, he fires off repetitions continuously, from nearly parallel to nearly straight at the top, keeping his quadriceps in constant tension.

Angling his feet outward also generates a solid base, and he stresses his quadriceps’ strength by focusing on them. In addition to generating a steady base, he will also generate it by angling his feet outward and concentrating on his quadriceps. The exercise has been responsible for the most dramatic changes in the 5’9″ Egyptian’s weight from 200 pounds at his first contest in 2011 to 316 pounds at the athletes’ meeting two days before Mr. Olympia 2015. “The moment I learned how to squat correctly, my legs just began growing,” Ramy says. To get stronger, you must maintain good form, stay upright, stay safe, and work consistently to get stronger.”

Leg Press 

He discovered Dorian Yates, the first bodybuilder he looked up to before becoming Big Ramy. After starting as just Average Elssbiay, the fisherman took up weightlifting as his hobby. He realized his body mechanics didn’t match free-weight squats, so six-time Mr. Olympia (1992-97) stayed away from them. Among Yates’ three machine exercises, leg extensions, leg presses, and hack squats developed his big quads. Despite the fact Ramy found squats to be particularly effective for him, he implemented Yates’ three exercises, which covered the mechanical principles of weight lifting.

During his leg press workouts, he angles his machine 45 degrees. Exercises like this have two important aspects: their form and their content. He usually uses a very low foot placement for the first type of foot placement. The quadriceps are the main muscle group worked in this position, whereas the glutes are less. You must take your feet on the footplate high, which is more difficult than putting them on the footplate.  Besides taking a stance, he stands with an exceptional gait. He can fit both gigantic thighs between his waist and sides in the low position because the space is just wide enough. Bodybuilders with a more narrow stance are limited in what they can achieve. It is the hardest, yet the most effective, approach to take.

The leg press is a time-consuming exercise for bodybuilders. Then you perform quarter reps while standing erect in a narrow stance with the machine loaded with plates. At the end of the day, Elssbiay does leg presses for short sets and short reps (literally). By lowering his weight below 1,000 pounds, he ensures quad activation is optimal. Deep, fluid lifts are evident during his reps.  His record is filled with points. 30 is not out of reach for him. He smiles as he admits that this one hurts. However, it is up to you to keep going. “Pain is just a temporary situation.”

Machine Squat

Elssbiay finishes off the exercise by performing a mechanical squat. He can select from various types of equipment at Kuwait City’s Oxygen Gym, from hack squats to more modern equipment. The super squat machine is typically the machine he uses to exercise. This workout has been on the rise in gyms over the past decade, but in case you don’t know what it’s all about, here’s a primer. Compared to the hack squat, this exercise is performed with the back of your body against the pad. Despite its lack of wheels, the carriage doesn’t move like a hack squat. This device tilts forward by its hinges rather than moving up and down. This machine’s advantages are attributed to its reversibility. Put your thumbs on the pad and perform a power squat as if you were a football lineman in the trenches.

The latter position is better for the variety than the former, but Ramy is trying to isolate his quads and avoid stimulating his glutes and hips. So he places his feet on the pad to do super squats.  This is similar to the free-weight squat by having the first leg coming up just short of lockout, as in a free-weight squat. Since his feet are slightly ahead of him, he has reduced his range of motion. However, he does not have to wrap his knees (this makes it easier). Additionally, his feet are about 10 inches apart, a smaller distance than when squatting free weights. As his range of motion is restricted and he is restrained in an upright position by the back pad, he can concentrate on his legs alone.

Elssbiay’s Quad Routine 

Leg Extension: 3 sets, 20–25 reps

Squat: 4 sets, 10–15 reps

Leg Press: 4 sets, 15–25 reps

Machine Squat: 4 sets, 10–15 reps

That was all about the workout routine that Big Ramy did to win the various competition and have a great name for himself. He also did a lot of other movements and variations to push his limits to achieve his goals. Besides this Big Ramy also followed some awesome tips and tricks to give himself an edge over the other. Read ahead to know more.

Big Ramy Workout Tips and Tricks

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Ramy’s Rules

  1. Focus on the basic exercises.
  2. Do full reps for full development.
  3. Master the squat, and always maintain proper form.
  4. Reps in the 10–25 Range work best for quads.
  5. Train legs once weekly.
  6. The machine often has an advantage over free weights.

His workouts, reps, and the way that he does his workout are not really a secret. The secret lies in his DNA, making him one of the best bodybuilders in the game. He has unlocked quite incredible growth for himself. Leg extensions, barbell squats, and 45-degree leg presses are among the leg exercises he performs on moderate to slightly above moderate repetitions. Your routine is formulated and executed using information like that. To maximize your legs’ potential, however, you need to have one more ingredient – the will to work hard. Without genetic engineering, you’ll never get near Ramy’s gargantuan quads.

Additionally, Elssbiay walked to the squat rack one flight of stairs from his apartment above the Oxygen Gym for years. It is said that gym rats may be called “living in the gym.” This guy was close to living in the gym. His family members devote the same amount of effort to their fishing days as he does to his training sessions. In that quad training requires regular trips through pain barriers, quad training stands out among body parts.  Especially during more repetitions, your body will generate lactic acid. With each repetition, you will think, “Stop!”Screams followed, followed by bloodcurdling screams.  The important thing is to keep going. Then there is another representative, and another, and another.  The moment that you learn to accept pain instead of averting your gaze, you signal that you are in the process of growing. Big Ramy’s method of leg workouts relies on his never-surrender mentality, and that’s how he succeeds.

This was all about the workout tips that are given by Big Ramy to achieve the kind of building that he currently has. Besides just following a gruesome workout routine, Big Ramy also follows a strict diet that helps him achieve his goal by staying strong in the gym. It is only by following a proper diet that he can be in shape. Read on to know all about his diet plan.

Big Ramy Diet Plan

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When it comes to making a physique, our health comes to two things- workout and diet. We have already discussed the workout routine of Big Ramy and now is the time for his diet plan. His diet plan is designed to maintain his muscle mass following his workout routine. His diet plan is sufficient in all the calories and macros like proteins, fats, carbs, and fiber. Besides this, he also makes sure that he is not excluding anything else from his diet. Besides having a proper diet he also focuses a lot on resting and recovering correctly.

Although Big Ramy does have a fixed diet plan, here is a sample diet plan Big Ramy is most likely to have on his working out daily. He distributes his meals to 5 to 6 meals throughout the day to complete his macros and his calorie intake. He also makes sure to drink enough water throughout the day to stay hydrated and avoid muscle fatigue. Take a look at what he eats:

Meal 1

12 egg whites

3 whole eggs

8 oz sweet potato

Meal 2

5 oz of rice

8 oz chicken breast

Meal 3

Protein shake

Meal 4

4 whole eggs

8 oz sweet potato

Meal 5

8 oz chicken breast

1 cup brown rice

1 cup sliced pineapple

Meal 6

10 oz salmon

1/2 cup cooked white rice

Meal 7

10 oz steak

Green salad

Meal 8 (taken in the middle of the night)

Protein shake

2 tbsp peanut butter

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Big Ramy follows quite a diet when it comes to maintaining his form in the gym and for the competitions. More or less, his diet remains the same and follows quite healthy eating patterns. However, just like with his workouts, he also follows some diet tips that are beneficial as complementary to his diet. Read on to know his tips.

Big Ramy Diet Tips

Besides having the perfect diet schedule set for himself, Big Ramy also tries to make sure that he is following some tips and tricks with his diet so that he can remain stick to it. Here is a list of some tips that Big Ramy gives away so that he could amp up his diet routine by sticking to it. Take a look:

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Choosing To Stop Taking Steroids

After Ramy’s best execution at Mr. Olympia, he concluded that he would not be using steroids for his health. For it, it became one of the worst things for this health and sports in general. He said, “I am OFF and I mean it”. It was also a proposal from doctors, as he was placing a lot of pressure on his joints and organs.

Healthy And Nutritious

Big Ramy eats quite a healthy diet throughout his day which includes double the amount of calories any normal person would eat. He makes sure you have the best quality of food as it is quality that matters to him. His diet plan includes about 4,000 calories which ones from all the different food groups like fats, carbs, and proteins.

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Besides following a great diet, there are times when he does not get his nutritional intake completed and this is when he goes ahead and gets some nutrition and supplements in his diet so that he could replenish his intake. In the next section, we will read about his supplements and extras.

Big Ramy Nutrition and Supplements

Big Ramy, just like other bodybuilders who are seeking to build muscles and cut out fat, needs to add some supplements to their diet so that their daily nutritional intake is met. In this section, we have followed what all Big Ramy needs in his diet as a supplement to build his muscles and keep them on for his competitions. Besides just having a protein powder and shakes in his diet, there are a lot of extra things that he needs for his body. Take a look:

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Big Ramy is one of the greatest performers of Mr. Olympia because of the kind of diet and workout routine that he has. To stay in good shape, he clearly does a lot when it comes to keeping up with all the standards of the competition. He takes all these supplements but there was a time when he was taking steroids too to enhance his function. He has not taken any steroids ever since and it is solely through his dedication, consistency, and hard work that he was able to reach where he is now.

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