Mamdouh Elssbiay, popularly known as “Big Ramy,” is a name that resonates with awe and admiration in the bodybuilding industry.
Hailing from Egypt, Big Ramy’s impressive physique and dedication have catapulted him to the zenith of global bodybuilding, securing him the prestigious title of Mr. Olympia in 2020 and 2021 consecutively.
With his formidable frame, standing at a towering height of 5’9″ and weighing around 300 lbs, Big Ramy is a testament to the immense potential of human strength and determination.
In this article, we will delve into the workout routine and dietary regimen that has helped shape this two-time Mr. Olympia winner’s awe-inspiring physique.
Big Ramy’s Journey to Becoming Two-Time Mr. Olympia Winner
Mamdouh Elssbiay, or Big Ramy, as he is best known in the bodybuilding world, has not had an easy journey to the pinnacle of success.
BULKING or CUTTING? We teamed up with the number one bodybuilding supplement brand on the market to help you take your results to the next level. A free custom supplement plan designed to enhance your results.
Starting from humble beginnings as a fisherman in Egypt, Big Ramy turned to the world of bodybuilding after being inspired by the local gym’s transformation stories.
With relentless determination and an unwavering commitment to his training, he quickly became known for his colossal size and strength, earning him the nickname “Big Ramy.”
In 2012, Big Ramy made his professional debut at the Amateur Olympia in Kuwait, where he won and secured his pro card.
His professional career was marked with several notable performances, but the crowning glory came when he won the coveted Mr. Olympia title in 2020, proving his mettle against the best in the world.
Displaying exceptional resilience and dedication, Big Ramy successfully defended his title in 2021, becoming a two-time Mr. Olympia winner.
My Top Recommended Supplements
It is his intense workout routine and strict dietary regimen, coupled with his relentless dedication, that has played a key role in his journey to the top.
Big Ramy’s Workout Routine
The mammoth-like physique of Big Ramy is not the product of genetic luck alone.
It is the result of a stringent exercise routine, meticulously planned and executed with unwavering focus.
His workout routine is a split routine, targeting specific muscle groups on dedicated days.
This allows him to maximize the growth and recovery of each muscle group.
Let’s delve into the specifics of his workout routine:
- Monday: Chest and Abs Workout
- Tuesday: Legs and Calves Workout
- Wednesday: Rest Day
- Thursday: Back and Abs Workout
- Friday: Shoulders and Triceps Workout
- Saturday: Biceps and Abs Workout
- Sunday: Rest Day
Now that we’ve outlined Big Ramy’s weekly workout routine, let’s dive into the details of the daily exercises, starting with Day 1:
Monday: Chest and Abs Workout
- Barbell Bench Press: 4 sets of 8-12 reps
- Incline Dumbbell Press: 4 sets of 8-12 reps
- Dumbbell Pullovers: 4 sets of 10-15 reps
- Cable Crossover: 3 sets of 10-15 reps
- Weighted Sit-ups: 3 sets of 15-20 reps
- Hanging Leg Raises: 3 sets of 15-20 reps
- Decline Crunches: 3 sets of 15-20 reps
Let’s dive into Big Ramy’s Monday workout, focusing on chest and abs.
The routine includes exercises like Barbell Bench Press, Incline Dumbbell Press, Dumbbell Pullovers, and Cable Crossover for a well-rounded chest.
For abs, Weighted Sit-ups, Hanging Leg Raises, and Decline Crunches are incorporated for core strength and definition.
Hands down the top-rated testosterone booster supplement for men who want faster muscle growth.
Big Ramy’s comprehensive routine maximizes muscle growth, strength, and endurance.
Tuesday: Legs and Calves Workout
- Squats: 4 sets of 8-12 reps
- Leg Press: 4 sets of 8-12 reps
- Walking Lunges with Dumbbells: 4 sets of 10 steps each leg
- Lying Leg Curls: 3 sets of 12-15 reps
- Seated Calf Raises: 4 sets of 15-20 reps
- Standing Calf Raises: 4 sets of 15-20 reps
Coming to Day 2, Big Ramy’s leg and calf workout is as intense as they come. Beginning with the king of leg exercises – the Squat, he moves to the Leg Press, further straining the thigh muscles.
Legal muscle-building supplement that's designed to mimic the effects of dianabol without all side effects.
Big Ramy then incorporates Walking Lunges with Dumbbells, emphasizing the glutes and hamstrings.
The session is rounded off with Lying Leg Curls and two variants of calf raises to ensure a thorough lower-body workout.
This workout strategy is a testament to Big Ramy’s commitment to achieving balanced physique development.
Wednesday: Rest Day
Rest days are integral to Big Ramy’s routine as they allow his body to recover and muscles to grow.
He uses this day for light activities and stretching, focusing on recuperation and preparing for the next intense training session.
Thursday: Back and Abs Workout
- Deadlift: 4 sets of 8-12 reps
- Bent Over Rows: 4 sets of 8-12 reps
- Lat Pulldown: 4 sets of 10-15 reps
- Seated Cable Rows: 3 sets of 10-15 reps
- Weighted Sit-ups: 3 sets of 15-20 reps
- Hanging Leg Raises: 3 sets of 15-20 reps
- Decline Crunches: 3 sets of 15-20 reps
On Thursdays, Big Ramy trains his back and abs.
The back routine includes the Deadlift, Bent Over Rows, Lat Pulldown, and Seated Cable Rows – all designed to target the different muscles in the back for a comprehensive workout.
The ab exercises remain consistent with Monday’s routine, emphasizing Big Ramy’s focus on core strength and definition.
Friday: Shoulders and Triceps Workout
- Military Press: 4 sets of 8-12 reps
- Dumbbell Lateral Raises: 4 sets of 10-15 reps
- Rear Delt Flyes: 4 sets of 10-15 reps
- Close-grip Bench Press: 4 sets of 8-12 reps
- Tricep Dips: 4 sets of 15-20 reps
- Skull Crushers: 4 sets of 15-20 reps
Friday’s routine targets the shoulders and triceps.
The shoulder routine includes Military Press, Dumbbell Lateral Raises, and Rear Delt Flyes, designed to work the different deltoid muscles for balanced shoulder development.
The triceps routine, consisting of Close-grip Bench Press, Tricep Dips, and Skull Crushers, ensures comprehensive triceps training.
Saturday: Biceps and Abs Workout
- Barbell Curl: 4 sets of 8-12 reps
- Hammer Curls: 4 sets of 10-15 reps
- Preacher Curls: 4 sets of 10-15 reps
- Weighted Sit-ups: 3 sets of 15-20 reps
- Hanging Leg Raises: 3 sets of 15-20 reps
- Decline Crunches: 3 sets of 15-20 reps
Saturday is dedicated to biceps and abs.
Biceps exercises like Barbell Curl, Hammer Curls, and Preacher Curls ensure complete bicep development.
The same core exercises from Monday and Thursday are executed to maintain core strength and stability.
Sunday: Rest Day
Sunday, similar to Wednesday, is a rest day.
Big Ramy uses this day to relax his muscles and prepare for the upcoming week, demonstrating the importance of rest and recovery in any successful workout routine.
Big Ramy’s Dietary Regimen
Just as important as his workout routine, Big Ramy’s dietary regimen plays a crucial role in his journey to maintain his championship form.
His diet is meticulously planned to meet the high energy demands of his rigorous workout routine while providing the necessary nutrients for muscle growth and recovery.
Big Ramy’s diet is high in lean proteins, complex carbohydrates, and healthy fats, all of which are essential components in building and maintaining muscle mass.
Below, we delve into the specifics of his dietary routine.
- Breakfast: 8 Egg Whites, 200g of Beef, 100g of Oats, and a piece of Fruit
- Snack: 200g of Chicken, 300g of Rice, and Mixed Vegetables
- Lunch: 200g of Fish, 300g of Potatoes, and a Salad
- Post-Workout: Whey Protein Shake, 100g of Rice
- Dinner: 200g of Fish, 300g of Potatoes, and a Salad
- Before Bed: Casein Protein Shake
Big Ramy’s daily diet routine is a testament to his dedication and discipline.
It’s a balanced diet that fuels his intense workouts and promotes muscle recovery and growth.
Starting the day with a protein-rich breakfast, he ensures his body has the necessary nutrients to tackle the day.
His meals through the day are a mix of lean proteins, complex carbohydrates, and vegetables, providing a balance of nutrients.
His post-workout meal is crucial for muscle recovery, and a casein protein shake before bed promotes muscle growth during sleep.
His diet, paired with his intense workout routine, has contributed significantly to his success as a two-time Mr. Olympia winner.
Conclusion
Mamdouh Elssbiay, better known as Big Ramy, is a testament to what one can achieve with dedication, discipline, and a meticulously planned diet and workout routine.
His undeniable commitment, visible in his grueling six-days-a-week workout schedule and his nutritionally balanced dietary approach, has led him to the pinnacle of bodybuilding success.
His routine, although challenging, provides a blueprint for those aspiring to improve their physique and overall health.
As the two-time Mr. Olympia champion, Big Ramy’s success story underlines the importance of consistency, resilience, and balanced nutrition in the pursuit of bodybuilding excellence.
Frequently Asked Questions
- What is Big Ramy’s real name?
Big Ramy’s real name is Mamdouh Elssbiay.
- How many times has Big Ramy won the Mr. Olympia competition?
Big Ramy has won the prestigious Mr. Olympia competition twice, in the years 2020 and 2021.
- What does Big Ramy’s workout routine look like?
Big Ramy follows a rigorous six-day workout routine focusing on different muscle groups each day. His regime includes intense training of the chest, legs, back, abs, shoulders, triceps, and biceps. He also considers rest days crucial for muscle recovery and growth.
- What does Big Ramy eat in a day?
Big Ramy’s diet is high in lean proteins, complex carbohydrates, and healthy fats. His daily diet includes egg whites, beef, oats, chicken, rice, vegetables, fish, potatoes, salad, whey protein, and casein protein shakes.
- What is the significance of a rest day in Big Ramy’s workout routine?
Rest days are integral to Big Ramy’s routine as they allow his body to recover and muscles to grow. He uses these days for light activities and stretching, focusing on recuperation and preparing for the next intense training session.
- What is the key to Big Ramy’s successful bodybuilding career?
Big Ramy attributes his success to his dedication, discipline, consistently intense workout routine, and a meticulously planned diet. His balanced approach towards workout and nutrition has significantly contributed to his bodybuilding success.
