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

Exercise	Sets	Reps
Chest Supported Seated Machine Row	4	15-20
Close Grip Lat Pulldown	4	10-12
Seated Cable Rows	4	12-15
Standing Lat Pulldown	4	10-15
Low Back Extension	4	10-12
Seated Abdominal Machine Crunch	3	20-30

Tuesday – Shoulder

Exercise	Sets	Reps
Iso-lateral Shoulder Press (warm-up)	4	15-20
Reverse Pec Deck Fly	4	10-12
High Cable Rear Delt Fly	4	12-15
Behind The Neck Smith Machine Overhead Press	4	10-15
Barbell Front Raise + Upright Rows (Superset)	4	10-12

Wednesday – Quads, Calves, and Abs

Exercise	Sets	Reps
Leg Extension	4	15-20
Barbell Back Squat	4	10-15
Machine Leg Press	4	10-15
Forward Lunges	4	10/leg
Seated Calf Raises	3	15-20
Standing Machine Calf Raises	3	15-20
Machine Crunches + Hanging Knee Raises	3	15-20

Thursday – Chest

Exercise	Sets	Reps
Incline Dumbbell Flies (warm-up)	4	15-20
Incline DB Flies (working sets)	4	10-12
Hammer Strength Chest Press	4	12-15
High to Low Cable Fly (Lying Prone on an Incline Bench)	4	10-15
Flat Machine Bench Press	4	10-12

Friday – Arms

Exercise	Sets	Reps
Straight Bar Triceps Pushdown	4	10-12
Barbell 21 Curl	4	7-7-7 (21)
Skull Crushers	4	10-15
Preacher Curls	4	10-15
Machine Triceps Dips/Bench Dips	4	10-15
Overhead/High Cable Curls	4	10-15
Triceps Rope Pushdowns	1	Failure
Rope Biceps Curls	1	Failure

Saturday – Hamstrings, Glutes, and Abs

Exercise	Sets	Reps
Unilateral Standing Leg Curl	3	10/leg
Lying Leg Curl	4	12-15
Belt Squat	4	10-15
Seated Leg Curl	4	10/leg
Seated Hip Abduction	3	15-20
Reverse Lunges/Bulgarian Squat	3	10-12
Machine Crunch + Cable Chop	3	20-30

Week 2-5-8-11

Monday – Back

Exercise	Sets	Reps
Chest Supported T-Bar Row	4	15-20
Machine High Row	4	10-12
Close Grip T Bar Row	4	12-15
Front Lat Pulldown	4	10-15
Seated Machine/Cable Row	4	10-12
Standing Lat Pulldown	4	20-30
Single-arm Preacher Curl	3	10-12
Low Back Extension	3	15-20

Tuesday – Shoulder

Exercise	Sets	Reps
Lateral Dumbbell Raises	4	15-20
Reverse Pec Deck Fly	4	10-12
Seated Smith Machine Front Overhead Press	4	12-15
High Cable Reverse Fly	4	10-15
Behind The Neck Overhead Machine Press	4	10-12
Shoulder Shrug	4	10-15

Wednesday – Quads, Calves, and Abs

Exercise	Sets	Reps
Single-Leg Extension	4	15-20
Hack Squat	4	10-15
Machine Leg Press	4	10-15
Forward Lunges	4	10/leg
Seated Calf Raises	3	15-20
Standing Machine Calf Raises	3	15-20
Machine Crunch + Reverse Crunches	4	15-20

Thursday – Chest

Exercise	Sets	Reps
Incline Machine Chest Press	4	15-20
Flat Machine Bench Press	4	10-12
Seated Horizontal Machine Press	4	12-15
Incline Machine Chest Fly	4	10-15
Seated Pec Deck Fly	4	10-12
Straight Bar Triceps Press Down	3	10-15

Friday – Arms

Exercise	Sets	Reps
Barbell Biceps Curl	4	10-12
Barbell Skull Crusher	4	10-12
Close Grip EZ Bar Biceps Curl	4	10-12
Cable Triceps Press Down	4	10-12
Alternating Dumbbell Curl	4	10-12
Rope Triceps Push Down	4	10-12
Single-arm Hammer Curl	4	10-12
Machine/Bench Dips	4	10-12

Saturday – Hamstrings, Glutes, and Abs

Exercise	Sets	Reps
Unilateral Standing Leg Curl	3	10/leg
Lying Leg Curl	4	12-15
Belt Squat	4	10-15
Seated Leg Curl	4	10/leg
Seated Hip Abduction	3	15-20
Seated Hip Adduction	3	15-20
Machine Crunch + Cable Chop	3	20-30

Week 3-6-9-12

Monday – Back

Exercise	Sets	Reps
Reverse Grip Lat Pull Down	4	15-20
Close Grip Lat Pulldown	4	10-12
Seated Lat Machine Row	4	12-15
Single-arm DB Row	4	10-15
Seated Cable Row	4	10-12
Low Back Extension	3	15-20

Tuesday – Shoulder

Exercise	Sets	Reps
Seated Dumbbell Press	4	15-20
Standing Dumbbell Lateral Raise	4	10-12
Dumbbell Rear Delt Raise	4	12-15
Incline Chest Supported Front Raise	4	10-15
Incline Chest Supported Lateral Raise	4	10-12
Reverse Pec Deck Fly	3	10-12
Machine/Dumbbell/Barbell Shrug	4	10-15

Wednesday – Quads, Calves, and Abs

Exercise	Sets	Reps
Leg Extension	4	15-20
Barbell Back Squat	4	10-15
Machine Leg Press	4	10-15
Reverse Lunges	4	10/leg
Seated Calf Raises	3	15-20
Standing Machine Calf Raises	3	15-20
Machine Crunch + Hanging Knee Raises	3	15-20

Thursday – Chest

Exercise	Sets	Reps
Incline DB Bench Press	4	15-20
Flat Machine Bench Press	4	10-12
High to Low Cable Chest Fly	4	12-15
Smith Machine Incline Bench Press	4	10-15
Seated Pec Deck Fly	4	10-12
Triceps Press Down	3	10-15

Friday – Arms

Exercise	Sets	Reps
Triceps Push Down	4	12-15
Barbell Curl	4	12-15
Incline Barbell French Press	4	12-15
Preacher Curl	4	12-15
Crossbody 1-Arm Cable Triceps Extension	4	12-15
Single-arm Bench Supported Curl	4	12-15

Saturday – Hamstrings, Glutes, and Abs

Exercise	Sets	Reps
Unilateral Standing Leg Curl	3	10/leg
Reverse Hack Squat	4	12-15
Belt Squat	4	10-15
Seated Leg Curl	4	10/leg
Hip Thrust	4	10-12
Seated Hip Abduction	3	15-20
Machine Crunch + Cable Chop	3	20-30

Download The Big Ramy Workout Plan PDF

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