{"id":21994,"date":"2024-01-18T17:46:57","date_gmt":"2024-01-18T17:46:57","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=21994"},"modified":"2024-01-18T17:47:02","modified_gmt":"2024-01-18T17:47:02","slug":"big-ramy-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/big-ramy-workout-routine-with-pdf","title":{"rendered":"12-Week Big Ramy Workout Routine for Bodybuilding W\/ PDF"},"content":{"rendered":"\n<p>If you&#8217;re a fan of Big Ramy and want to follow his bodybuilding workout program, I can help you.<\/p>\n\n\n\n<p>In this article, I&#8217;ve designed an ultimate 12-week Big Ramy workout routine with the help of workouts available on YouTube channels.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.instagram.com\/big_ramy\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/big_ramy\/\" rel=\"noreferrer noopener\"><strong>Mamdouh Elssbiay<\/strong><\/a>, 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.<\/p>\n\n\n\n<p>He is admired by millions of people from all regions, and many want to emulate his training programs. If you&#8217;re also one of them, you can follow his <a href=\"https:\/\/thefitnessphantom.com\/6-week-powerlifting-program-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-week-powerlifting-program-with-pdf\" rel=\"noreferrer noopener\"><strong>workout plan to build strength<\/strong><\/a>, mass, and muscularity in a simple and organized way.<\/p>\n\n\n\n<p><strong>Important Note:\u00a0<\/strong>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\u2014however, the program I&#8217;ve shared in this article is highly inspired by him.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>About Big Ramy Training Program<\/strong><\/h2>\n\n\n\n<p>Big Ramy used to train five to six times a week, focusing on each muscle group effectively. His workout program mostly involves <a href=\"https:\/\/thefitnessphantom.com\/gym-machine-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15243\" rel=\"noreferrer noopener\"><strong>machine exercises<\/strong><\/a>, which are safe and efficient and help grow size and strength.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Brief Summary<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Split Type:<\/strong>&nbsp;Upper\/Lower Split<\/li>\n\n\n\n<li><strong>Sessions\/Week:&nbsp;<\/strong>Six (Upper-Upper-Lower x 2)<\/li>\n\n\n\n<li><strong>Duration\/Session:<\/strong>&nbsp;90 minutes to 2 hours<\/li>\n\n\n\n<li><strong>Workout Goal:<\/strong>\u00a0Strength and Muscle Growth<\/li>\n\n\n\n<li><strong>Difficulty Level:<\/strong>&nbsp;Intermediate<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong> Men<\/li>\n\n\n\n<li><strong>Program Duration:<\/strong> Three Months<\/li>\n\n\n\n<li><strong>Exercise Type: <\/strong>Resistance Machine and <a href=\"https:\/\/thefitnessphantom.com\/free-weight-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"127\" rel=\"noreferrer noopener\"><strong>Free Weight Exercises<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Big Ramy Workout Split<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday: <\/strong>Back<\/li>\n\n\n\n<li><strong>Tuesday: <\/strong>Shoulder<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Quads, Calves, and Abs<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Chest<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Biceps and Triceps<\/li>\n\n\n\n<li><strong>Saturday: <\/strong>Hamstrings, Glutes, and Abs<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Instructions<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up:<\/strong> 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.<\/li>\n\n\n\n<li><strong>Rest Between Sets:<\/strong> 60 seconds to 2.5 minutes.<\/li>\n\n\n\n<li><strong>Number of Reps and Sets:<\/strong> Mamdouh used to perform high-rep sets that involved 10-20 reps per set.<\/li>\n\n\n\n<li><strong>Amino Acids During Workout:<\/strong> Big Ramy keeps himself hydrated using amino acids during the workout to enhance performance and avoid muscle cramps. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12-Week Big Ramy Workout Routine for Massive Growth<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Week 1-4-7-10<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"BIG RAMY BACK DAY - I&#039;M COMING TO ARNOLD OHIO 2020\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/8H365PA42kA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chest Supported Seated Machine Row<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Cable Rows<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#5_Rope_Lat_Pulldown\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#5_Rope_Lat_Pulldown\" rel=\"noreferrer noopener\"><strong>Standing Lat Pulldown<\/strong><\/a><\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Low Back Extension<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Abdominal Machine Crunch<\/td><td>3<\/td><td>20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Iso-lateral Shoulder Press (warm-up)<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>High Cable Rear Delt Fly<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Behind The Neck Smith Machine Overhead Press<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Barbell Front Raise + Upright Rows (Superset)<\/td><td>4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Quads, Calves, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Barbell Back Squat<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Forward Lunges<\/td><td>4<\/td><td>10\/leg<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Standing Machine Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Machine Crunches + Hanging Knee Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Dumbbell Flies (warm-up)<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Incline DB Flies (working sets)<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Hammer Strength Chest Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>High to Low Cable Fly (Lying Prone on an Incline Bench)<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Flat Machine Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Straight Bar Triceps Pushdown<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Barbell 21 Curl<\/td><td>4<\/td><td>7-7-7 (21)<\/td><\/tr><tr><td>Skull Crushers<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Preacher Curls<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Machine Triceps Dips\/Bench Dips<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Overhead\/High Cable Curls<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Triceps Rope Pushdowns<\/td><td>1<\/td><td>Failure<\/td><\/tr><tr><td>Rope Biceps Curls<\/td><td>1<\/td><td>Failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Hamstrings, Glutes, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Unilateral Standing Leg Curl<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Belt Squat<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>10\/leg<\/td><\/tr><tr><td>Seated Hip Abduction<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Reverse Lunges\/Bulgarian Squat<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Machine Crunch + Cable Chop<\/td><td>3<\/td><td>20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 2-5-8-11<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Big Ramy - Epic Chest Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/QCKu-VHIJN4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chest Supported T-Bar Row<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/Ob5Xqjq8Sc8\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/Ob5Xqjq8Sc8\" rel=\"noreferrer noopener\"><strong>Machine High Row<\/strong><\/a><\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Close Grip T Bar Row<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Seated Machine\/Cable Row<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Standing Lat Pulldown<\/td><td>4<\/td><td>20-30<\/td><\/tr><tr><td>Single-arm Preacher Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Low Back Extension<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lateral Dumbbell Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Smith Machine Front Overhead Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>High Cable Reverse Fly<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Behind The Neck Overhead Machine Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>4<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Quads, Calves, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Single-Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Hack Squat<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Forward Lunges<\/td><td>4<\/td><td>10\/leg<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Standing Machine Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Machine Crunch + Reverse Crunches<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Machine Chest Press<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Flat Machine Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Horizontal Machine Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Incline Machine Chest Fly<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Straight Bar Triceps Press Down<\/td><td>3<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Biceps Curl<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Skull Crusher<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Close Grip EZ Bar Biceps Curl<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Cable Triceps Press Down<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Alternating Dumbbell Curl<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Rope Triceps Push Down<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm Hammer Curl<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Machine\/Bench Dips<\/td><td>4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Hamstrings, Glutes, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Unilateral Standing Leg Curl<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Belt Squat<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>10\/leg<\/td><\/tr><tr><td>Seated Hip Abduction<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Seated Hip Adduction<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Machine Crunch + Cable Chop<\/td><td>3<\/td><td>20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 3-6-9-12<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"BIG RAMY FULL SHOULDER WORKOUT | 4 MUST DO EXERCISES\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/f7wxcN6uAYE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Reverse Grip Lat Pull Down<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Lat Machine Row<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Low Back Extension<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Dumbbell Press<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Standing Dumbbell Lateral Raise<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"3708\" rel=\"noreferrer noopener\"><strong>Dumbbell Rear Delt Raise<\/strong><\/a><\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Incline Chest Supported Front Raise<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Incline Chest Supported Lateral Raise<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Machine\/Dumbbell\/Barbell Shrug<\/td><td>4<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Quads, Calves, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Barbell Back Squat<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>4<\/td><td>10\/leg<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Standing Machine Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Machine Crunch + Hanging Knee Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Flat Machine Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>High to Low Cable Chest Fly<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Smith Machine Incline Bench Press<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Triceps Press Down<\/td><td>3<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Triceps Push Down<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Barbell Curl<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Incline Barbell French Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Preacher Curl<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Crossbody 1-Arm Cable Triceps Extension<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Single-arm Bench Supported Curl<\/td><td>4<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Hamstrings, Glutes, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Unilateral Standing Leg Curl<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Reverse Hack Squat<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Belt Squat<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>10\/leg<\/td><\/tr><tr><td>Hip Thrust<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Hip Abduction<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Machine Crunch + Cable Chop<\/td><td>3<\/td><td>20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Big Ramy Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-58a2bc5a-cc98-40b1-b2be-5d1f0ad66cf5\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Big-Ramy-Bodybuilding-Training-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Big-Ramy-Bodybuilding-Training-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Big-Ramy-Bodybuilding-Training-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-58a2bc5a-cc98-40b1-b2be-5d1f0ad66cf5\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Related Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Greg-Kovacs-Workout-Routine.jpg\" alt=\"Greg Kovacs Workout Routine\" title=\"Greg Kovacs Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Greg-Kovacs-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Greg-Kovacs-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Greg-Kovacs-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-42f1638c gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-greg-kovacs-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"21628\" rel=\"noreferrer noopener\"><strong>12-Week Routine Inspired by Greg Kovacs with PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine.jpg\" alt=\"Arnold Schwarzenegger workout routine\" title=\"Arnold Schwarzenegger workout routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/arnold-schwarzenegger-workout-routine-with-pdf\" data-type=\"post\" data-id=\"19438\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Arnold Schwarzenegger Old School Workout PLan<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-4fa9fb59\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine.jpg\" alt=\"Ronnie Coleman workout routine\" title=\"Ronnie Coleman workout routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/ronnie-coleman-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"19717\" rel=\"noreferrer noopener\"><strong>12-Week Ronnie Coleman Plan for Gaining Mass<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure class=\"gb-block-image gb-block-image-379f8ef0\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-379f8ef0\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine.jpg\" alt=\"Phil Heath Workout Routine\" title=\"Phil Heath Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-3d9cf519 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-phil-heath-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"19376\" rel=\"noreferrer noopener\">12-Week Phil Heath Workout Routine for Ultimate Growth<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13c6caea\"><div class=\"gb-container gb-container-13c6caea\">\n\n<figure class=\"gb-block-image gb-block-image-04de618e\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-04de618e\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Derek-Lunsford-Workout-Routine.jpg\" alt=\"Derek Lunsford Workout Routine\" title=\"Derek Lunsford Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Derek-Lunsford-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Derek-Lunsford-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Derek-Lunsford-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-acaf5f77 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/derek-lunsford-workout-routine-with-pdf\" data-type=\"post\" data-id=\"21857\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Derek Lunsford Workout Plan to Reveal Your Best Shape<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-5793fa47\"><div class=\"gb-container gb-container-5793fa47\">\n\n<figure class=\"gb-block-image gb-block-image-2720bb55\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-2720bb55\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Chris-Bumstead-Workout-Routine.jpg\" alt=\"Chris Bumstead Workout Routine\" title=\"Chris Bumstead Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Chris-Bumstead-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Chris-Bumstead-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Chris-Bumstead-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018fe593 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-chris-bumstead-workout-routine-with-pdf\" data-type=\"post\" data-id=\"21827\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Best 12-Week Chris Bumstead Program to Build Classic Physique<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re a fan of Big Ramy and want to follow his bodybuilding workout program, I can help you. In this article, I&#8217;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 &#8230; <a title=\"12-Week Big Ramy Workout Routine for Bodybuilding W\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/big-ramy-workout-routine-with-pdf\" aria-label=\"Read more about 12-Week Big Ramy Workout Routine for Bodybuilding W\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":22037,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[488,256],"tags":[508,374,381],"class_list":["post-21994","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilders-routine","category-free-workout-plans","tag-big-ramy","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21994","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=21994"}],"version-history":[{"count":32,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21994\/revisions"}],"predecessor-version":[{"id":22036,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21994\/revisions\/22036"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/22037"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=21994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=21994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=21994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}