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Big Ramy Workout Routine & Diet Plan

Big Ramy Workout

Mamdouh Elssbiay is an Egyptian professional bodybuilder who is also known as “Big Ramy.” He is best known for his success in the IFBB (International Federation of Bodybuilding and Fitness). Here is Big Ramy Workout Routine & Diet Plan.

There is no better inspiration for bodybuilders than Big Ramy. He worked out for less than two years and gained almost 90 pounds. In 2012, he won the Amateur Olympia Kuwait.

The Big Ramy workout plan is a surefire way to get the results you want, whether you want to start bodybuilding or build solid muscle mass. Even though we did a lot of research on what Big Ramy eats and how he works out, this article is not his exact workout routine.

What We Know Now

  • Height:‎ 5’9″
  • Weight: 212 to 240 pounds (depending on his training sessions)
  • Age: 38 years
  • Birthdate: September 16, 1984
  • Awards: He won the Amateur Olympia in Kuwait City in 2012, which was his IFBB pro debut. He also won the New York Pro in 2013 and 2014, the IFBB Kuwait Pro in 2016, the Arnold Classic Europe in 2017, and Mr. Olympia in 2020 and 2021.

Also, read James Marsden Workout Routine & Diet Plan

Workout Principles

Big Ramy is one of the best bodybuilders in the world, and he builds his huge upper body and huge thighs by doing the most basic exercises. Even though it’s hard, someone has to do it!

As a training tip, he tells other lifters who are having trouble building thick thighs to do high reps, between 10 and 25, and make sure to do each rep all the way through. Ramy’s diet plan calls for him to eat three meals and five snacks every day, which is a lot of work.

Big Ramy’s Workout Routine

Big Ramy has worked harder than most people to get his huge body. He does five days of strength training every week. Big Ramy trains at Kuwait City’s Oxygen gym, which is known all over the world. This is where he trained for the New York Pro Championship. He is the second biggest bodybuilder of all time, according to our list.

Each day, Big Ramy works out a different group of muscles. This gives his body a chance to rest and recover in a balanced way. He can use all of his strength during high-intensity interval training sessions. His performance at the Mr. Olympia contest in 2017

Big Ramy Workout

Here is Big Ramy’s workout routine:

Monday – Chest workout

Big Ramy starts the week with a chest workout for his upper body.

  • Incline barbell or machine press (4 sets, 12 reps)
  • Incline dumbbell flys (4 sets, 12 reps)
  • Flat bench barbell/ Dumbbell press (4 sets, 12 reps)
  • Machine that you sit on (4 sets, 12 reps)
  • Crossovers in cables (4 sets, 12 reps)

Tuesday – Leg workout

Big Ramy’s huge thighs get their own day because of how hard he works on them when he lifts weights. For his leg exercises to work, he needs to do at least 4 sets.

  • Leg extensions (4 sets, 12 reps)
  • Barbell squats (4 sets, 20 reps)
  • Leg presses (4 sets, 10 reps)
  • Machine squats (5 sets, 15 reps)
  • Squats with no weights (5 sets, 15 reps)

Wednesday – Shoulders

On Wednesdays, when he’s not working out his legs, Big Ramy gets a good shoulder pump. He works out each shoulder joint and the blades of his shoulders to make sure that every shoulder muscle is working.

  • Bench press with dumbbells (4 sets, 12 reps)
  • Standing dumbbell lateral raise (4 sets, 12 reps)
  • Dumbbell rear delt raise (4 sets, 12 reps)
  • Barbell/dumbbell shrugs (4 sets, 12 reps)

Thursday – Back

On Thursdays, Big Ramy puts on his weight belt and puts all of his energy into an intense back workout that gives him muscles that most of us can only dream of.

  • Machine rows (4 sets, 5 reps)
  • Rows with one dumbbell only (4 sets, 15 reps)
  • Sitting cable rows (4 sets, 15 reps)
  • Pulling the lats down to the front (4 sets, 15 reps)
  • Lat pulldowns behind (4 sets, 15 reps)

Friday – Arms workout

  • Pushups with a straight bar (4 sets, 12 reps)
  • One-arm dumbbell extension (4 sets, 12 reps)
  • Row with one dumbbell only (4 sets, 12 reps)
  • Pushdowns on ropes (4 sets, 15 reps)
  • Hammer curls (4 sets, 12 reps)
  • A pastor curls (4 sets, 12 reps)
  • Rope curls (4 sets, 12 reps)

Saturday & Sunday – Rest

Big Ramy rests two days a week so that his body can recover from his hard workouts. His workout plan takes into account that his body needs time to get ready for the next workout.

Resting also lets his muscles heal, so he can keep his form when he works out again.

Big Ramy’s Diet

Big Ramy’s diet plan says that he should stay away from processed foods, sugar, and dairy. He eats healthy foods, like fresh vegetables, lean protein, nuts, and more protein, to keep his whole body going.

The Big Ramy diet plan is not for people who are easily discouraged. Just like with his workout plan, you need to be dedicated and focused to do well with this diet plan.

Here is Big Ramy’s diet:


  • 3 whole eggs and 12 egg whites.
  • Sweet potato

Morning Snack

  • Protein shake


  • Chicken breast
  • The brown rice

Mid-Day Snack

  • 4 complete eggs
  • Sweet potato

Midday Snack

  • 8 oz breast of chicken
  • Brown rice, 1 cup
  • 1 cup sliced pineapple


  • Salmon
  • 1/2 cup white rice

Post-Dinner Snack

  • Steak salad

Midnight Snack

  • Protein shake with peanut butter


Big Ramy eats well, lifts heavy weights, and takes supplements to give his body an extra boost where it needs it.

  • Fat Burner
  • Pre-Workout
  • Mass Gainer


Anyone can look at Big Ramy and see that he has done well because he has worked hard and stuck to his weightlifting workouts. Arnold Schwarzenegger’s body looks like a string bean compared to his.

If you eat right and stick to a good workout plan like Big Ramy’s, you’ll be surprised at how quickly you lose fat and start to look like Big Ramy.

Make a promise, think about how hard Ramy works, and get to work!

Also, read Mike Tyson’s Workout Routine & Diet Plan.