Big Ramy Workout Routine and Diet Plan

Who is Big Ramy?

Elssbiay, born 16 September 1984, is an Egyptian professional bodybuilder who competes in the IFBB. Big Ramy is the nickname given to Elssbiay. A bodybuilding Olympian, he will represent the United States at the 2020 contest. Born in Al-Sebea in the Burullus district of Kafr el-sheik, he grew up near Baltim. Fishing was his occupation, where he went to Kuwait before he began to train as a professional. In 2012, just three years after starting to train, Elssbiay won his first pro card at the Amateur Olympia in Kuwait City. As of 2010, Elssbiay is a member of Oxygen Gym ‌Kuwait. As of 2011, he weighed 200 lbs, and at Amateur Olympia Kuwait 2012, he weighed 286 lbs and was crowned‌ ‌champion. IFBB Pro debut for Elssbiay came at the New York Pro of 2013,‌ ‌which‌ ‌he‌ ‌won. Elssbiay won the Mr. Olympia title in 2020. He was banned from competing at the 2020 Europa Pro Bodybuilding Championships after he tested positive for COVID-19 in October 2020.

Big Ramy Workout

Big Ramy Body Measurements

Big Ramy Workout Routine

Big Ramy Workout

Therefore, you cannot achieve your ideal body without engaging in a vigorous and intense ‌workout‌ ‌routine. Similarly, Big Ramy has put all of his efforts into his workout for years to achieve this championship. The person behind this progressive result is Ahmad Alaqi, the trainer of Big Ramy. To build massively toned muscles, he forced him to work on his back, chest, legs, and arms. We’d like to tell you a little bit more about Mr. Olympia 2020, Big Ramy’s workout that made him look invincible. He worked out every day on one muscle group under the guidance of his trainer.

Monday = Chest day

Tuesday = Leg day

Wednesday = Delts

Thursday = Back

Friday = Arms.

As a result, in Mr. Olympia 2020, Big Ramy could rest his muscles and work out one body part at a  time. The approach of Ahmad Alaqi has resulted in incredible results, so much so that it is awe-inspiring.

Big Ramy1


Back Workout:

  • Machine row; 4-5 sets, 5 reps
  • One-arm dumbbell row; 4-5 sets, 15 reps
  • Seated cable row; 4-5 sets, 15 reps
  • Lat pulldown to the front; 4-5 sets, 15 reps
  • Lat pulldown to the rear; 4-5 sets, 15 reps

The workout routines of Mr. Olympia 2020, Big Ramy, usually include 4-5 sets and 15 reps to make muscles pump – Mr. Olympia 2020, Big Ramy, focuses on reducing body fat.

Arms Workout:

  • Bar pushdown; 4-sets, 12 reps
  • One-arm dumbbell extension, 4-sets, 12 reps
  • Rope pushdown; 4-sets, 15 sets
  • Hammer curls; 4-sets, 12 reps
  • Preacher curls; 4-sets, 12-reps
  • Rope curl; 4-sets, 12 reps

To do this, Big Ramy divided his arm workout into two categories, triceps and biceps. Aside from providing Big Ramy with impressive arms similar to Arnold Schwarzenegger’s, he implemented this workout. Lastly, since the arms are a smaller body part and help support the chest, back, and shoulders, they must be worked harder.

Big Ramy


Chest Workout:

  • Incline barbell or machine press; 4-sets, 12 reps
  • Incline dumbbell flies; 4-sets, 12 reps
  • Flat barbell dumbbell; 4-sets, 12 reps
  • Seated machine press; 4-sets, 12-reps
  • Cable crossover; 3-sets, 15 reps

It’s quite impressive and robust to see Mr. Olympia 2020, Big Ramy chest workout. His workout can also be helpful for experienced lifters who want to build a similar physique to Big  Ramy. There are no supplements or medications that can deliver healthy and natural results besides exercise. Consequently, the more time you spend on training, the bigger and more muscular you will become.

Leg Workout:

  • Leg extensions; 4-sets, 12 reps
  • Squats; 4-sets, 20-reps
  • Leg presses; 4-sets, 10-reps
  • Machine squat; 5-sets, 15 reps

While you are working out, your legs support the weight of your entire body, so you must appreciate their importance as bodybuilders. Leg exercises also require maximum time and effort for maximum muscle activation. An intense look comes from your legs. Likewise, Big Ramy’s workout routine will inspire you. As a result, you become more energetic and your hormones are stimulated.

Favorite Exercises

Since his quads are so enormous, he’s out of room to add muscle. As if it were spare wheels on his wheels, the meat hangs from his sides. This is complemented by his tiny knee joints and small calves (not to mention his cartoonishly enormous upper half), creating the effect that prompted a roar of laughter during his first Olympia appearance. It’s like being in Jurassic World, where the unreal suddenly appears real. In addition to size, shape, balance, and separation must also be considered when determining the greatest legs. There is still debate about that. Ladies and gentlemen, we have a winner for the largest quad ever.  Take a look at Big Ramy.

Leg Extension

The first thing Big Ramy does when he does wheel workouts is extended his legs. In the past, this has been nothing more than a warmup with two sets of 50. His work sets of 15 for other occasions have been significantly heavier. With three sets of 20-25, our sample routine cuts the difference. You can think of it as a working warmup. “This is to make sure my knee joints are warm but also to begin the workout with some real work,” He explains. He guarantees that all three of the compound exercises that follow better target his quads by beginning with the only isolation exercise of his quad routine. Three seconds is often the length of a contraction for him. As a result of such tensing against resistance, striations and quad separations are brought into focus for Elssbiay.


Big Ramy


Six weeks before the 2015 Summer Olympics, there is a video on YouTube of Ramy squatting. The bar is bending slightly as he completes reps with 495—a big enough number that it appears that the bar is about to surrender. The video shows him doing eight repetitions, but he had already begun before it began and he remains strong when it ends. The final tally was between 12 and 15 reps since that’s the typical set of squats for a 316-pound beast. He has hip-hop playing on his Beats by Dre headphones (which are clamped over his hoodie’s hood). The knees of his sweat pants are wrapped around his knees. He has a wide stance and his toes are pointed outward. He fires off reps like a piston, up and down without pause from nearly parallel at the bottom to nearly straight at the top, maintaining constant tension on his quadriceps.

He also generates a steady base by angling his feet outward, and he emphasizes more the strength of his quads by focusing on them. By angling his feet outward and concentrating on his quadriceps, he also generates a steady base while focusing on that area of the body. As a matter of fact, this is the exercise that has done the most to transform the 5’9″ Egyptian from 200 pounds at his first contest in 2011 to 316 pounds at the athletes’ meeting two days before the 2015 Mr. Olympia. “From the time I learned how to squat correctly, my legs just started growing,” The statement is made by Ramy. “You need to maintain good form, stay upright, be safe, and work consistently at getting stronger.”


Leg Press 

Dorian Yates was Ramy’s first bodybuilding idol before he became Big Ramy. The fisherman had taken up weightlifting as a hobby after starting as just Average Elssbiay. His body mechanics didn’t correspond with free-weight squats, so the six-time Mr. Olympia (1992–97) turned away from them. The three machine exercises that Yates used to build his massive quads were leg extensions, leg presses, and hack squats. However, Ramy implemented Yates’ three exercises—the mechanical basics of weight lifting—even though he found squats to be particularly effective for him.

The leg press machine he uses is angled at 45 degrees. Two important aspects of this exercise are its form. The first type of foot placement he usually uses is extremely low. In this position, the quads are worked more and the glutes less. Unsurprisingly, this is harder than putting your feet on the footplate high.  In addition to his stance, he has a particular way of standing. The space is just wide enough to fit his gigantic thighs between his waist and sides in the low position. It allows him to go deeper than bodybuilders who adopt a more narrow stance. The hard but most effective way is to go this route.

Leg presses are a waste of time for too many bodybuilders. It is then loaded with plates, and quarter reps are performed in an erect, narrow stance. Ultimately, Elssbiay is not aiming to impress anyone by leg pressing for short sets and short reps (literally). He makes certain his form maximizes quad activation with his weight lower than 1,000 pounds. During his reps, he gets deep, fluid lifts.  A lot of points are racked up by him. He can reach 30. “This one hurts,” A smile spreads across his face. “But you just have to keep going. Fight through the pain.”


Machine Squat

As a final exercise, Elssbiay performs a mechanical squat. Kuwait City’s Oxygen Gym has a variety of equipment for him to choose from, from traditional hack squats to more modern machines. Super squat machines are typically his go-to exercise machines. Over the past decade, this has become increasingly popular in gyms, but in case you’re unaware, here’s a quick primer. Its closest cousin is the hack squat, which is performed with your back against the pad. Although it doesn’t have wheels, the carriage doesn’t move like a hack squat. Rather, it moves up and tilts back on hinges. This machine’s “super” qualification comes from its reversibility. Faced with the pad, lean forward for a power squat that mimics that of a football lineman in the trenches.

Although Ramy’s position in the latter position is good for variety, he is trying to isolate his quads and avoid stimulating his glutes and hips, so he places his feet on the pad for his super squats.  The descent is similar to a free-weight squat, where the first leg comes up just short of lockout, similar to a free-weight squat. With his feet slightly out in front, he is limiting his range of motion, but he does not need to wrap his knees (this makes it easier). Also, his feet are about 10 inches apart, a smaller distance than when he performs free-weight squats. His range of motion is locked in, and the back pad keeps him in an upright position, so he can concentrate only on his legs.

Elssbiay’s Quad Routine 

Leg Extension: 3 sets, 20–25 reps

Squat: 4 sets, 10–15 reps

Leg Press: 4 sets, 15–25 reps

Machine Squat: 4 sets, 10–15 reps

 Ramy’s Rules

  1. Focus on the basic exercises.
  2. Do full reps for full development.
  3. Master the squat, and always maintain proper form.
  4. Reps in the 10–25 Range work best for quads.
  5. Train legs once weekly.
  6. The machine often has an advantage over free weights.

The combinations of exercises, sets, and reps don’t need to be secret. There is secret hiding somewhere in Ramy’s DNA that no one else knows, a secret that will unlock his incredible growth. There are several leg exercises that he performs on moderate to slightly higher-than-moderate repetitions, including leg extensions, barbell squats, and 45-degree leg presses. Information like that helps formulate and execute your routine. Nevertheless, the main ingredient for maximizing your leg potential is that special seasoning that makes the recipe – the will to work hard. That’s as close as you’re going to get to Ramy’s gargantuan quads without resorting to genetics.


Big Ramy Workout

In addition to living above the Oxygen Gym for years, Elssbiay walked to the squat rack just one flight of stairs away. Gym rats are sometimes referred to as “living in the gym.” He came close to doing it. Moreover, he devotes the same amount of effort to his training sessions that his family members devote to their long, brutal fishing days. Quad training is unique among body parts in the sense that it requires regular journeys through pain barriers.  Lactic acid will accumulate, especially when you do more reps. There will be a mental chorus of “Stop!” followed by blood-curdling screams.  However, you need to keep going. There’s another rep, and another, and another.  When you become friends with pain instead of seeing it negatively, you are signaling that you are in the process of growing. It’s that never-surrender mentality that drives Big Ramy’s leg workouts, and it’s his secret to success.

Big Ramy Workout

Big Ramy Diet and Nutrition

Our health is dependent on two things when it comes to diet. First, let’s examine our daily diet. Another thing we should consider is how much exercise we do as part of our daily routine.

Diet plans must consider calories as well as macronutrients like protein, carbohydrates,  and fiber. If you want to live a healthy and fit life, you must know that sleeping and eating are the most important activities.

Meal 1

12 egg whites

3 whole eggs

8 oz sweet potato

Meal 2

5 oz of rice

8 oz chicken breast

Meal 3

Protein shake

Meal 4

4 whole eggs

8 oz sweet potato

Meal 5

8 oz chicken breast

1 cup brown rice

1 cup sliced pineapple

Meal 6

10 oz salmon

1/2 cup cooked white rice

Meal 7

10 oz steak

Green salad

Meal 8 (taken in the middle of the night)

Protein shake

2 tbsp peanut butter

Big Ramy Supplements and Extras


Ramy is one of the best performers at Mr. Olympia, as we all know. To stay in good health and have a good body, he lets himself decide that he will not take steroids anymore. I was also told by the doctor that I had been recommended.


Big Ramy Achievements and Awards

  • 2012 Kuwait Golden Cup – 1st.
  • 2012 Amateur Olympia – 1st.
  • 2013 New York Pro Championship – 1st.
  • 2013 Mr. Olympia – 8th.
  • 2014 New York Pro Championship – 1st.
  • 2014 Mr. Olympia – 7th.
  • 2015 Arnold Classic Brazil – 1st.
  • 2015 Mr. Olympia – 5th.
  • 2015 Arnold Classic Europe – 4th.
  • 2015 EVLS Prague Pro – 2nd.
  • 2016 Mr. Olympia – 4th.
  • 2016 Arnold Classic Europe – 2nd.
  • 2016 IFBB Kuwait Pro – 1st.
  • 2016 EVLS Prague Pro – 2nd.
  • 2017 Mr. Olympia –2nd.
  • 2018 Mr.Olympia –5th.
  • 2020 Mr. Olympia – 1st.

Big Ramy Workout

Big Ramy Additional Information

It is therefore important to focus on your diet, workout, and rest to build muscles. Mr. Olympia 2020, Big Ramy, has gone through a detailed, meticulous process to win the world’s most prestigious bodybuilding title. Also, it is important to focus on the small details in life if you want to succeed like Big Ramy. By the end of his struggles and dedication, Big Ramy has become a source of inspiration and motivation for many of his fans. Keeping your vision in front of you day-to-day will also enable you to achieve it. In addition, achieving your fitness goals can be accomplished by following Big Ramy’s exercises, diet, and rest routine. There’s no need to use all of his diet and workout programs. You can pick and choose what works for you. Last but not least, work out what works for you.


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