12-Week Big Ramy Workout Routine for Bodybuilding W/ PDF

If you’re a fan of Big Ramy and want to follow his bodybuilding workout program, I can help you.

In this article, I’ve designed an ultimate 12-week Big Ramy workout routine with the help of workouts available on YouTube channels.

Mamdouh Elssbiay, a.k.a Big Ramy, is two times Mr. Olympia (2020-2021) and champion of multiple professional bodybuilding titles, known for his massive, defined, and symmetrical physique.

He is admired by millions of people from all regions, and many want to emulate his training programs. If you’re also one of them, you can follow his workout plan to build strength, mass, and muscularity in a simple and organized way.

Important Note: Being a professional bodybuilder, Big Ramy may have followed multiple workout routines throughout his career. His actual workout routines are rarely available on the web. So, it is possible to share the exact ones—however, the program I’ve shared in this article is highly inspired by him.

About Big Ramy Training Program

Big Ramy used to train five to six times a week, focusing on each muscle group effectively. His workout program mostly involves machine exercises, which are safe and efficient and help grow size and strength.

Brief Summary

  • Split Type: Upper/Lower Split
  • Sessions/Week: Six (Upper-Upper-Lower x 2)
  • Duration/Session: 90 minutes to 2 hours
  • Workout Goal: Strength and Muscle Growth
  • Difficulty Level: Intermediate
  • Target Gender: Men
  • Program Duration: Three Months
  • Exercise Type: Resistance Machine and Free Weight Exercises

Big Ramy Workout Split

  • Monday: Back
  • Tuesday: Shoulder
  • Wednesday: Quads, Calves, and Abs
  • Thursday: Chest
  • Friday: Biceps and Triceps
  • Saturday: Hamstrings, Glutes, and Abs
  • Sunday: OFF

Workout Instructions

  • Warm-up: Big Ramy initiates his training with 10 minutes of quick warm-up. His warm-up involves performing a few sets with light weights to prepare his muscles for intense and heavy sets. For example, he performs a chest fly before hitting his chest and leg extension before hammering his quads.
  • Rest Between Sets: 60 seconds to 2.5 minutes.
  • Number of Reps and Sets: Mamdouh used to perform high-rep sets that involved 10-20 reps per set.
  • Amino Acids During Workout: Big Ramy keeps himself hydrated using amino acids during the workout to enhance performance and avoid muscle cramps.

12-Week Big Ramy Workout Routine for Massive Growth

Week 1-4-7-10

Monday – Back

ExerciseSetsReps
Chest Supported Seated Machine Row415-20
Close Grip Lat Pulldown410-12
Seated Cable Rows412-15
Standing Lat Pulldown410-15
Low Back Extension410-12
Seated Abdominal Machine Crunch320-30

Tuesday – Shoulder

ExerciseSetsReps
Iso-lateral Shoulder Press (warm-up)415-20
Reverse Pec Deck Fly410-12
High Cable Rear Delt Fly412-15
Behind The Neck Smith Machine Overhead Press410-15
Barbell Front Raise + Upright Rows (Superset)410-12

Wednesday – Quads, Calves, and Abs

ExerciseSetsReps
Leg Extension415-20
Barbell Back Squat410-15
Machine Leg Press410-15
Forward Lunges410/leg
Seated Calf Raises315-20
Standing Machine Calf Raises315-20
Machine Crunches + Hanging Knee Raises315-20

Thursday – Chest

ExerciseSetsReps
Incline Dumbbell Flies (warm-up)415-20
Incline DB Flies (working sets)410-12
Hammer Strength Chest Press412-15
High to Low Cable Fly (Lying Prone on an Incline Bench)410-15
Flat Machine Bench Press410-12

Friday – Arms

ExerciseSetsReps
Straight Bar Triceps Pushdown410-12
Barbell 21 Curl47-7-7 (21)
Skull Crushers410-15
Preacher Curls410-15
Machine Triceps Dips/Bench Dips410-15
Overhead/High Cable Curls410-15
Triceps Rope Pushdowns1Failure
Rope Biceps Curls1Failure

Saturday – Hamstrings, Glutes, and Abs

ExerciseSetsReps
Unilateral Standing Leg Curl310/leg
Lying Leg Curl412-15
Belt Squat410-15
Seated Leg Curl410/leg
Seated Hip Abduction315-20
Reverse Lunges/Bulgarian Squat310-12
Machine Crunch + Cable Chop320-30

Week 2-5-8-11

Monday – Back

ExerciseSetsReps
Chest Supported T-Bar Row415-20
Machine High Row410-12
Close Grip T Bar Row412-15
Front Lat Pulldown410-15
Seated Machine/Cable Row410-12
Standing Lat Pulldown420-30
Single-arm Preacher Curl310-12
Low Back Extension315-20

Tuesday – Shoulder

ExerciseSetsReps
Lateral Dumbbell Raises415-20
Reverse Pec Deck Fly410-12
Seated Smith Machine Front Overhead Press412-15
High Cable Reverse Fly410-15
Behind The Neck Overhead Machine Press410-12
Shoulder Shrug410-15

Wednesday – Quads, Calves, and Abs

ExerciseSetsReps
Single-Leg Extension415-20
Hack Squat410-15
Machine Leg Press410-15
Forward Lunges410/leg
Seated Calf Raises315-20
Standing Machine Calf Raises315-20
Machine Crunch + Reverse Crunches415-20

Thursday – Chest

ExerciseSetsReps
Incline Machine Chest Press415-20
Flat Machine Bench Press410-12
Seated Horizontal Machine Press412-15
Incline Machine Chest Fly410-15
Seated Pec Deck Fly410-12
Straight Bar Triceps Press Down310-15

Friday – Arms

ExerciseSetsReps
Barbell Biceps Curl410-12
Barbell Skull Crusher410-12
Close Grip EZ Bar Biceps Curl410-12
Cable Triceps Press Down410-12
Alternating Dumbbell Curl410-12
Rope Triceps Push Down410-12
Single-arm Hammer Curl410-12
Machine/Bench Dips410-12

Saturday – Hamstrings, Glutes, and Abs

ExerciseSetsReps
Unilateral Standing Leg Curl310/leg
Lying Leg Curl412-15
Belt Squat410-15
Seated Leg Curl410/leg
Seated Hip Abduction315-20
Seated Hip Adduction315-20
Machine Crunch + Cable Chop320-30

Week 3-6-9-12

Monday – Back

ExerciseSetsReps
Reverse Grip Lat Pull Down415-20
Close Grip Lat Pulldown410-12
Seated Lat Machine Row412-15
Single-arm DB Row410-15
Seated Cable Row410-12
Low Back Extension315-20

Tuesday – Shoulder

ExerciseSetsReps
Seated Dumbbell Press415-20
Standing Dumbbell Lateral Raise410-12
Dumbbell Rear Delt Raise412-15
Incline Chest Supported Front Raise410-15
Incline Chest Supported Lateral Raise410-12
Reverse Pec Deck Fly310-12
Machine/Dumbbell/Barbell Shrug410-15

Wednesday – Quads, Calves, and Abs

ExerciseSetsReps
Leg Extension415-20
Barbell Back Squat410-15
Machine Leg Press410-15
Reverse Lunges410/leg
Seated Calf Raises315-20
Standing Machine Calf Raises315-20
Machine Crunch + Hanging Knee Raises315-20

Thursday – Chest

ExerciseSetsReps
Incline DB Bench Press415-20
Flat Machine Bench Press410-12
High to Low Cable Chest Fly412-15
Smith Machine Incline Bench Press410-15
Seated Pec Deck Fly410-12
Triceps Press Down310-15

Friday – Arms

ExerciseSetsReps
Triceps Push Down412-15
Barbell Curl412-15
Incline Barbell French Press412-15
Preacher Curl412-15
Crossbody 1-Arm Cable Triceps Extension412-15
Single-arm Bench Supported Curl412-15

Saturday – Hamstrings, Glutes, and Abs

ExerciseSetsReps
Unilateral Standing Leg Curl310/leg
Reverse Hack Squat412-15
Belt Squat410-15
Seated Leg Curl410/leg
Hip Thrust410-12
Seated Hip Abduction315-20
Machine Crunch + Cable Chop320-30

Download The Big Ramy Workout Plan PDF


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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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