Big Ramy Workout Routine & Diet Plan 2022

Hello, friends welcome to our blog and once again we are here with very new content and today we are going to share big ramy workout routine and diet plan.

Big Ramy is one of the biggest bodybuilders in the world right now and no one is close to his size and structure. Big Ramy dream was to always become Mr Olympia and his dream came true in the year 2020 where he beat Brandan curry and won his first-ever Mr Olympia title.

Before showing you the workout and diet of big ramy let’s take a look at his profile.

Big Ramy Profile

Big ramy profile

Big ramy full name is Mamdouh Mohammed Hassan Elssbiay and he is an Egyptian IFBB professional bodybuilder.

But very few know and recognize by his real name he is more popular with his nickname “Big Ramy”.

1. Age

Big Ramy was born on 16 September 1984 and right now his age is 36 years old. He was born in Baltim Egypt.

2. Height

His height is 1.78 meters

3. Weight

Big ramy is a very huge bodybuilder and his weight is around 290 pounds which are 130 kg during his contest but in his off-season his weight is over 300 pounds.

4. Net Worth

As of now, his total net worth is approximately $10 million of which his 400k was won in the 2020 Mr Olympia. But we are sure that his net worth is going to only increase in the upcoming years.

5. Biceps

Big Ramy size is incredible which is very difficult to achieve for a normal human being. His genetics is supreme and after Ronnie Colemen he is the next mass monster in the bodybuilding industry.

His biceps size is approx 24 inches which is humongous. So now you know more about big ramy let’s continue further.

6. Body Measurements

Height — 5.9 inches (165 m)
Weight — 290 lbs / 130 kg
Chest — 54 inches
Waist — 30 inches
Biceps — 24 inches

Career and Achievements

1.Amateur Career

  • 2012 Kuwait Golden Cup – 1st
  • 2012 Amateur Olympia Kuwait – 1st (Earned Pro Card)

2. Professional Career

  • 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[7]
  • 2015 Mr. Olympia – 5th[8]
  • 2015 Arnold Classic Europe – 4th
  • 2015 EVLS Prague Pro – 2nd
  • 2016 Mr. Olympia – 4th [9]
  • 2016 Arnold Classic Europe – 2nd [10]
  • 2016 IFBB Kuwait Pro – 1st
  • 2016 EVLS Prague Pro – 2nd [11]
  • 2017 Mr. Olympia – 2nd [12]
  • 2017 Arnold Classic Europe – 1st
  • 2018 Mr. Olympia – 6th
  • 2020 Arnold Classic – 3rd
  • 2020 Mr. Olympia – 1st

Big Ramy Workout Routine

Big ramy workout routine

Since he is Mr Olympia champion everybody wants to know what is his workout routine and which exercises he does to build so much muscle mass.

If you are a big fan of big ramy or you are a professional bodybuilder then now we are going to reveal the real workout routine of mr olympia big ramy.

Here we are going to share his day-wise complete workout routine. He follows 4 set workout plan and does 10 to 12 reps for each exercise.

Day 1: Biceps

  • Alternating Incline Dumbbell Curl.
  • Seated Alternating Hammer Curl.
  • Standing Reverse Barbell Curl.
  • Seated Alternating Dumbbell Curl.
  • Standing Cable Curl.
  • Standing Barbell Curl.
  • Zottman Curl.
  • Decline Dumbbell Curl.

Day 2: Back

  • Quadruped dumbbell row.
  • Lat pulldown.
  • Wide dumbbell row.
  • Barbell deadlift.
  • Hyperextension.
  • ‘Good morning exercise’.
  • Single-arm dumbbell row.

Day 3: Shoulders

  • Dumbbell overhead press.
  • Barbell upright row.
  • Barbell shrug.
  • Dumbbell shadowboxing.
  • Dumbbell lateral raise.
  • Overhead press.

Day 4: Legs

  • Squats.
  • Lunges.
  • Plank leg lifts.
  • Single-leg deadlifts.

Day 5: Chest

  • Barbell bench press.
  • Pec deck.
  • Cable crossover.
  • Chest press.
  • Inclined dumbbell flies.
  • Dips.
  • Pushups.

Day 6: Triceps & Abs

*Sunday Rest along with some cardio in the morning


  • Close-Grip Bench Press.
  • Cable Rope Tricep Pushdown.
  • Lying Triceps Extension.
  • Tricep Dips.
  • Diamond Push-Ups.
  • Bench Dip.
  • One-Arm Overhead Extension.


  • Plank. An all-time core classic.
  • Mountain climber.
  • Reverse crunch.
  • Dead bug.
  • Leg raise.
  • Abs roll-out.
  • Bird-dog.
  • Hanging knee raise.

Big Ramy Diet Plan

Big Ramy diet plan

Now we are going to share his diet plan. We tried our level best and big ramy eats 6 meals a day which is very balanced and contains all the macronutrients like protein, carbs, and healthy fats.

So if you are looking for a perfect bodybuilding diet plan then you can follow this.


  • 5 egg whites
  • Chicken Breast
  • Protein Shake


  • 8 oz of rice
  • Tuna


  • 5 oz of rice
  • Tilapia fish


  • 5 whole eggs
  • 5 oz sweet potato.


  • 8 oz chicken breast
  • 1 cup brown rice
  • Some Veggies


  • 10 oz chicken
  • 1/2 cup cooked white rice.
  • Protein Shake

Related post:

Andrei Deiu Workout Routine & Diet

Chris Bumstead Workout Routine & Diet

Final Words:

So friends this was the complete Big Ramy workout routine and diet plan. We hope that you loved this article and if you did then please give this post 1 like and do share it with others.

You can share this post with your friends who are doing bodybuilding or want to build some muscles. But one thing we would like to tell you that if you are a beginner bodybuilder then please don’t follow his workout routine because he is Mr Olympia.

And his workout routine is very intense but if you are a professional bodybuilder then you can definitely follow his workout plan.

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