Markus Ruhl Workout Routine & Diet Plan 2023

Markus Ruhl is a former IFBB professional bodybuilder. His birthday is February 22, 1972, and he was born in Darmstadt, Germany. He started training at the age of 18 following a doctor’s suggestion after sustaining a knee injury while playing football. When he reached 120 lbs, he started training hard six days a week until deciding to compete on a professional level five years later.

Ruhl contracted a sponsorship deal in 2008 with the famous brand Ultimate Nutrition. A few years later, he began his own supplement company named Ruhl Bestes. Here are the workout routine and diet plan Ruhl followed to enhance his fitness, agility, timing, and power.

Markus Ruhl’s Body Measurement (Body Stats)

Talking about Markus Ruhl’s height and body weight, he stands at 5 ft 10 inches and weighs around 128 kg or 282 lbs. Moreover, Ruhl has light brown hair and blue eyes.

Age50 years
Height5 ft 10 inches or 178 cm
Weight128 kg or 282 lbs
Chest Size60 inches or 152.5 cm
Waist Size38 inches or 96.5 cm
Biceps Size24 inches or 61 cm
Hair ColorLight Brown
Eye ColorBlue

Markus Ruhl Workout Routine

Before starting, the workout routine, make sure you stay hydrated throughout training by drinking lots of water or energy drinks, and important is to don’t forget to warm-up workout and make sure to cool down by stretching your muscles out, because it supports you to do injury-free exercise or workouts.

Here is Markus Ruhl’s Workout routine:-

Chest Routine

Within this routine, Markus Ruhl performs a chest routine by doing a total of 5 different workouts.

Here is Markus Ruhl’s chest routine:-

  1. Hammer Strength Chest Press (5 sets, 8 to 15 reps)
  2. Incline Smith Machine Bench Press (5 sets, 10 to 15 reps)
  3. Standing Cable Chest Fly (5 sets, 10 to 15 reps)
  4. Incline Push-Up (5 sets, 15 to 20 reps)
  5. Pec Deck Machine (5 sets, 10 to 15 reps)

Back Workout

Within this routine, he performs a back routine by doing a total of 5 different workouts.

Here is Markus Ruhl’s back routine:-

  1. Wide-Grip Lat Pulldown (5 sets, 8 to 12 reps)
  2. Single Arm Machine Row (5 sets, 10 to 15 reps)
  3. Hammer Strength Lat Pulldown (5 sets, 10 to 15 reps)
  4. Bent-Over Barbell Row (5 sets, 8 to 12 reps)
  5. Single-Arm Dumbbell Row (5 sets, 8 to 12 reps)

Shoulder Workout

Within this routine, he performs a shoulder routine by doing a total of 5 different workouts.

Here is Markus Ruhl’s shoulder routine:-

  1. Smith Machine Overhead Press (5 sets, 10 to 15 reps)
  2. Reverse Pec Deck Machine (5 sets, 12 to 15 reps)
  3. Lying Cable Upright Row (5 sets, 12 to 15 reps)
  4. Single Arm Cable Lateral Raises (5 sets, 12 to 15 reps)
  5. Standing Smith Machine Shrugs (5 sets, 15 to 20 reps)

Leg Workout

Within this routine, he performs a leg routine by doing a total of 7 different workouts.

Here is Markus Ruhl’s leg routine:-

  1. Placed Leg Extension (5 sets, 10 to 15 reps)
  2. Leg Press (8 sets, 6 to 15 reps)
  3. Hack Squat Machine (5 sets, 8 to 12 reps)
  4. Lying Hamstring Curls (5 sets, 10 to 15 reps)
  5. Single-Leg Press Machine (5 sets, 10 to 15 reps)
  6. Placed Calf Raise (5 sets, 15 to 20 reps)
  7. Standing Calf Raises (5 sets, 15 to 20 reps)

Arm Workout

Within this routine, he performs an arm routine by doing a total of 4 different workouts.

Here is Markus Ruhl’s arm routine:-

  1. Single-Arm Dumbbell Curl (5 sets, 10 to 15 reps)
  2. Cable Triceps Push Down (5 sets, 10 to 15 reps)
  3. Single-Arm Machine Preacher Curl (5 sets, 10 to 15 reps)
  4. Machine Triceps Pushdown (5 sets, 10 to 15 reps)

Markus Ruhl’s Diet Plan

Markus Ruhl follows a healthy and well-balanced diet. His diet mostly focuses on eating 4 large meals each day. He usually consumes 650 grams of carbs and 500 grams of protein each day. He is eternally changing his macro’s for cutting and bulking.

Here is Markus Ruhl’s diet plan:-

  • Breakfast: Eggs, Oatmeal, Fruit
  • Snack: Whey protein, Banana
  • Lunch: Chicken, Salad, Brown rice
  • Dinner: Steak, Rice
  • Snack: Sweet potato, Chicken

Supplements

Markus Ruhl uses the following supplements to support fuel his gains:-

  • Whey protein
  • Creatine
  • Glutamine

FAQ about Markus Ruhl Workout Routine and Diet Plan

How many hours a day does Markus Ruhl workout?

  • Markus Ruhl usually workouts for 2 to 3 hours a day. His workout includes Chest, Back, Shoulder, Leg, and Arm.

What does Markus Ruhl eat in a day?

  • Markus Ruhl usually eats 5 meals a day. His diet consists of Eggs, Oatmeal, Fruit, Whey protein, Banana, Chicken, Salad, Brown rice, Steak, and Sweet potato.

How many calories does Markus Ruhl eat a day?

  • Markus Ruhl usually eats 1150 calories a day.

How much is Markus Ruhl net worth

  • Markus Ruhl is a former IFBB professional bodybuilder who has a net worth of 1 million dollars.

How many times Markus Ruhl won Mr. Olympia?

  • Olympia: 7th place
  • 2002 Night of Champions: 1st place
  • 2004 Mr. Olympia: 5th place

Last Updated on October 9, 2023 by anup