{"id":27395,"date":"2024-12-02T07:37:07","date_gmt":"2024-12-02T07:37:07","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27395"},"modified":"2024-12-02T07:39:06","modified_gmt":"2024-12-02T07:39:06","slug":"ryan-terry-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/ryan-terry-workout-routine-with-pdf","title":{"rendered":"2x Olympia Physique Winner Ryan Terry Workout Routine w\/ PDF"},"content":{"rendered":"\n<p>If you want to build a symmetrical, attractive, and strong physique like 2x Mr Olympia Physique winner, <a href=\"https:\/\/www.instagram.com\/ryanjterry\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/ryanjterry\/\" rel=\"noreferrer noopener\">Ryan Terry<\/a>, this blog is for you.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share an ultimate bodybuilding workout plan <strong>inspired by Ryan Terry&#8217;s training style<\/strong>.<\/p>\n\n\n\n<p>I&#8217;ve watched his numerous training videos on YouTube and formulated a weekly split according to my experience.<\/p>\n\n\n\n<p>This program will have <a href=\"https:\/\/thefitnessphantom.com\/6-day-upper-lower-split-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13329\" rel=\"noreferrer noopener\">six sessions per week<\/a>, a bunch of reps and sets, and will help you build strength and size over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Program Features<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sessions\/Week:<\/strong> Six days of workout and one day off.<\/li>\n\n\n\n<li><strong>Split Type:<\/strong> Muscle Group Split (One muscle per day)<\/li>\n\n\n\n<li><strong>Focused Body Parts:<\/strong> 4 Upper &amp; 2 Lower Body Days<\/li>\n\n\n\n<li><strong>Exercise Type:<\/strong> Resistance Exercises<\/li>\n\n\n\n<li><strong>Duration\/Session:<\/strong> 90 minutes to 2 hours<\/li>\n\n\n\n<li><strong>Experience Required:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong> Male<\/li>\n\n\n\n<li><strong>Program Goal:<\/strong> Increase Strength and Muscle Size<\/li>\n\n\n\n<li><strong>Volume Range:<\/strong> High Volume Training Plan<\/li>\n\n\n\n<li><strong>Recommended Program Duration:<\/strong> 12-16 Weeks<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ryan Terry Workout Split<\/strong><\/h2>\n\n\n\n<p>This program involves training six times a week, involving four sessions for the upper body (chest &amp; triceps, back, shoulder, and arms &amp; abs) and two sessions for the lower body. <strong>Here&#8217;s how you&#8217;ll train in this routine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Legs (Quad Focused)<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Back<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Shoulders<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Legs (Hamstring Focused)<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Arms<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> Abs &amp; HIT Cardio<\/li>\n<\/ul>\n\n\n\n<p>This split ensures that every muscle group gets equal attention so you can <a href=\"https:\/\/thefitnessphantom.com\/8-week-muscle-building-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"11188\" rel=\"noreferrer noopener\">build a proportional and aesthetic body over time<\/a>.<\/p>\n\n\n\n<p>However, you can make some adjustments by adding, replacing, or removing some exercises and increasing or decreasing the number of reps\/sets\/rest days to make it suitable according to your fitness level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ryan Terry Workout Routine for Building an Aesthetic Physique<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Chest<\/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=\"World&#039;s Best Physique - Ryan Terry Chest &amp; Triceps Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/G-v0bWST7SI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 1: Seated Pec Deck Fly<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up sets:<\/strong> 2 sets of 10-12 reps<\/li>\n\n\n\n<li><strong>Working sets:<\/strong> 3 sets of 10-12 reps<\/li>\n\n\n\n<li><strong>Triple Drop Set: <\/strong>Perform 6-8 reps, drop some weight then perform 8-10 reps, again drop some weights, and do 10-12 reps.<\/li>\n\n\n\n<li>Train till failure in every set.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 2: Incline Barbell Bench Press<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> 3 sets of 10 fully controlled 10 slow reps, followed by 5 faster reps.<\/li>\n\n\n\n<li><strong>Triple Drop Set:<\/strong> <strong> <\/strong>Perform 4-5 reps, drop weight and perform 5-6 reps, again drop some weights, and do 6-7 reps. Lower the weight slowly toward the chest, pause for two seconds, then press the barbell quickly.<\/li>\n\n\n\n<li>Mixing slow and fast reps stimulates muscle growth and <a href=\"https:\/\/thefitnessphantom.com\/30-minute-explosive-dumbbell-workout\" target=\"_blank\" data-type=\"post\" data-id=\"24445\" rel=\"noreferrer noopener\">improves explosive power<\/a>.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 3: Incline Dumbbell Fly<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> 3 sets of 10-12 reps with full range of motion.<\/li>\n\n\n\n<li><strong>Drop Set:<\/strong> 6-8 reps with 20kg dumbbells, 8-10 reps with 15kg dumbbells.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 4: Standing Machine Press<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working Sets: <\/strong>Set 1 &#8211; 12 reps, Set 2 &#8211; 10 reps, Set 3 &#8211; 8 reps, and Set 4 &#8211; 8 reps. Perform each set with good control and heavy weights.<\/li>\n\n\n\n<li><strong>Alternate Exercise:<\/strong> Seated Machine Press<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercises 5 &amp; 6: Incline Dumbbell Hex Press Superset with Bench Dips<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform 15 slow reps followed by 5 faster reps, then move to the bench dips and do 18-20 bodyweight reps.<\/li>\n\n\n\n<li>Repeat three times.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Legs (Quad Focused)<\/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=\"HOW TO BUILD BIG LEGS \/ RAW SERIES PART ONE\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/XXwIzZeH8nc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 1: Leg Extension<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> 3 sets of 10 slow reps, followed by 5 quick reps.<\/li>\n\n\n\n<li><strong>Triple Drop Sets: <\/strong>Perform 6 reps with heavier weight, 8 reps with moderate weight, and 10 reps with lighter weight. <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 2: Leverage Squat<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> 3 sets of 8-12 reps with 2-3 minutes of rest between them.<\/li>\n\n\n\n<li><strong>Alternate Exercise Option:<\/strong> <a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#2_Smith_Front_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#2_Smith_Front_Squat\" rel=\"noreferrer noopener\">Smith Machine Front Squat<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 3: Pendulum Squat<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> 3 sets of 12-15 reps with 2-3 minutes of rest between sets.<\/li>\n\n\n\n<li><strong>Alternate Exercise Option:<\/strong> <a href=\"https:\/\/youtu.be\/u_1a0nWG7vQ\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/u_1a0nWG7vQ\" rel=\"noreferrer noopener\">Machine Hack Squat<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 4: Unilateral Leg Press<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> 3-4 sets of 8-12 reps per leg, rest for 45-60 seconds after each leg. <\/li>\n\n\n\n<li><strong>Alternate Exercise Option:<\/strong> Bilateral Leg Press<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 5: Seated Calf Raises<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> 4 sets of 15-20 reps with full stretch down and lift at the top.<\/li>\n\n\n\n<li><strong>Alternate Exercise Option:<\/strong> <a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#10_Standing_Calf_Raises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#10_Standing_Calf_Raises\" rel=\"noreferrer noopener\">Smith Machine Standing Calf Raises<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Back<\/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=\"REAL &amp; RAW SERIES - BACK WITH THE BOYS\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/tBiK5qFwVY8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 1: Conventional Deadlift<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up sets:<\/strong> 2 sets of 10 reps with light weight<\/li>\n\n\n\n<li><strong>Working sets:<\/strong> 4 sets of 6-8 reps at 70-85% of your 1RM.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 2: Single-arm Low Machine Row<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> 3 sets of 10 to 12 controlled reps on each side.<\/li>\n\n\n\n<li><strong>Alternate Exercise Option:<\/strong> Single-arm Bent-over Over Dumbbell Row<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 3: Smith Machine Bent Over Row<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> 4 sets of 10 to 12 reps with full range of motion (ROM)<\/li>\n\n\n\n<li><strong>Alternate Exercise Option:<\/strong> <a href=\"https:\/\/thefitnessphantom.com\/barbell-back-exercises#7_Chest_Supported_Barbell_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-back-exercises#7_Chest_Supported_Barbell_Row\" rel=\"noreferrer noopener\">Chest-Supported Barbell Row<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 4: Neutral Grip Pull Downs<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> 3 sets of 10-12 reps with full range of motion.<\/li>\n\n\n\n<li><strong>Triple Drop Set:<\/strong> Perform 4-5 reps at 85-90% of your 1RM, then 5-6 reps at 65-75% of 1RM, and end your final set with 7-8 reps with 50-60% of 1RM.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercises 5 &amp; 6 (Superset): Seated Cable Row + Rope Pull-Overs<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform 10 reps of seated cable row at a slow pace, then move to the pulley machine and do 15 reps with nice contractions.<\/li>\n\n\n\n<li>Repeat three times with 1-2 minutes of rest between them.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Shoulders<\/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=\"HOW TO BUILD BIG SHOULDERS \/ RAW SERIES \/ PART 3\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/V1LBFGtvszE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 1: Incline Chest Supported Rear Delt Dumbbell Flies<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working Sets:<\/strong> Adjust the bench at a 45-degree incline angle and perform three sets of 12 reps with 2 minutes of rest in between them.<\/li>\n\n\n\n<li><strong>Alternate Exercise Option:<\/strong> Rear Delt Machine Fly<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercises 2 &amp; 3 (Superset): Neutral Grip<\/strong> <strong>Front Shrug and Smith Machine Back Shrug<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> Perform 8-12 reps of front shrug with dumbbells or machine, then head to the Smith machine and do 8-12 reps with nice squeezes at the top.<\/li>\n\n\n\n<li>Aim for three to four sets with 2-3 minutes of rest in between them.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 4: Front Overhead Press with Barbell<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> Set the beach at a 75-degree incline upright position under the barbell and rack and perform three sets of 10 reps with each set close to failure.<\/li>\n\n\n\n<li><strong>Alternate Exercise Option:<\/strong> Machine Shoulder Press or Smith Machine Front Overhead Press<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercises 5 &amp; 6 (Superset): Dumbbell Lateral Raises with Weight Plate Front Raises<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets:<\/strong> Perform 4 supersets of 8-12 reps with 2-3 minutes of active rest between each superset.<\/li>\n\n\n\n<li><strong>Alternate Options:<\/strong> Single-arm Cable Lateral Raises\/Machine Side Delt Raises and <a href=\"https:\/\/thefitnessphantom.com\/shoulder-isolation-exercises#1_Front_Raises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/shoulder-isolation-exercises#1_Front_Raises\" rel=\"noreferrer noopener\">Alternating Dumbbell Front Raises<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 &#8211; Legs (Hamstring Focused)<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 1: Seated Hamstring Curl<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up sets:<\/strong> 2 sets of 10 reps<\/li>\n\n\n\n<li><strong>Working sets: <\/strong>3 sets of 10 reps with heavier weight<\/li>\n\n\n\n<li><strong>Rest between sets:<\/strong> 90-seconds<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 2: Barbell Romanian Deadlift<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up set:<\/strong> 1 set of 12 reps<\/li>\n\n\n\n<li><strong>Working sets: <\/strong>3 sets of 8-10 reps<\/li>\n\n\n\n<li><strong>Rest between sets:<\/strong> 2.5 minutes<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 3: Lying Leg Curl<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets: <\/strong>3 sets of 10 reps with heavier weight<\/li>\n\n\n\n<li><strong>Rest between sets:<\/strong> 90-seconds<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 4: Leg Extension<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets: <\/strong>5 sets of 10-12 reps with 90 seconds of rest in between.<\/li>\n\n\n\n<li><strong>Alternate exercise option:<\/strong> Front Lunges\/Leg Press<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercises 5 &amp; 6 (Superset): Standing Calf Raises with Machine Hip Abduction<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform 20 reps of each exercise<\/li>\n\n\n\n<li>Repeat three to four sets with 1-2 minutes of rest between them.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 6 &#8211; Arms<\/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=\"HOW TO BUILD BIG ARMS \/ RAW SERIES [PART 5]\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Mnc3KrRGZBU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 1: Chin-ups<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets: <\/strong>4 sets of 10-12 reps with 1.5-2 minutes of rest.<\/li>\n\n\n\n<li>Use weight if possible.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 2: Machine Preacher Curl<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets: <\/strong>4 sets of 10-12 reps with 1.5-2 minutes of rest.<\/li>\n\n\n\n<li><strong>Alternate Exercise Options:<\/strong> <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"500\" rel=\"noreferrer noopener\">Dumbbell Concentration Curl<\/a>\/Single-arm Bench Supported Dumbbell Curl<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 3: Alternating Dumbbell Curls<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets: <\/strong>4 sets of 6-8 reps per arm with 60-90 seconds of rest.<\/li>\n\n\n\n<li><strong>Alternate exercise option:<\/strong> <a href=\"https:\/\/thefitnessphantom.com\/cable-biceps-workout-and-exercises#7_Bayesian_Cable_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Bayesian Cable Curl<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 4: Reverse Grip Triceps Pressdown<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Working sets: <\/strong>4 sets of 6-8 reps per arm with 60-90 seconds of rest.<\/li>\n\n\n\n<li><strong>Alternate exercise option:<\/strong> Single-arm Overhead Triceps Extension<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercises 5 &amp; 6 (Superset): Close Grip Triceps Pushdown + Triangle Push-ups<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform 12-15 reps of each exercise.<\/li>\n\n\n\n<li>Repeat three to four sets with 2-3 minutes of rest between them.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 7 &#8211; Abs &amp; HIT Cardio<\/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=\"MY NEW ABS &amp; HIIT ROUTINE\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/_kt51GTCkNk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 1: Hanging Leg Raises<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 sets of 10-12 reps with 45-60 seconds rest.<\/li>\n\n\n\n<li><strong>Alternate option:<\/strong> Hanging Knee Raises<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 2: Cable Crunches<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 sets of 10-12 reps with 45-60 seconds rest.<\/li>\n\n\n\n<li><strong>Alternate option:<\/strong> Decline Bench Crunches<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 3: Reverse Row Crunches<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 sets of 10-12 reps with 45-60 seconds rest.<\/li>\n\n\n\n<li><strong>Alternate option:<\/strong> Cable Knee to Chest (in straight-arm plank position)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 4: Bicycle Crunches<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 sets of 30 seconds with 45-60 seconds rest.<\/li>\n\n\n\n<li><strong>Alternate option:<\/strong> High to Low  Cable Chop<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 5: Alternate Heel Taps<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 sets of 30 seconds with 45-60 seconds rest.<\/li>\n\n\n\n<li><strong>Alternate option:<\/strong> Russian Twist<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise 6: Ab Wheel Rollout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 sets of 10-12 reps with 45-60 seconds rest.<\/li>\n\n\n\n<li><strong>Alternate option:<\/strong> Sliding Crunches<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>High-Intensity Cardio<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>45-second Jumping Ropes<\/li>\n\n\n\n<li>45-second Sled Push<\/li>\n\n\n\n<li>45-second <a href=\"https:\/\/www.youtube.com\/watch?v=44YUR_dln0k\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=44YUR_dln0k\" rel=\"noreferrer noopener\">SkiErg<\/a><\/li>\n\n\n\n<li>10 Box Jump to Squat<\/li>\n\n\n\n<li>Perform as many rounds as possible.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow This Program?<\/strong><\/h2>\n\n\n\n<p>This Ryan Terry&#8217;s inspired workout routine involves plenty of reps and sets and training almost six to seven days weekly, making it a challenging program for anyone to follow. So, only those who have been exercising for a while and want to get fitter and more muscular can try this routine.<\/p>\n\n\n\n<p>It is not for beginners, <a href=\"https:\/\/thefitnessphantom.com\/4-day-workout-routine-for-women-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"21199\" rel=\"noreferrer noopener\">female lifters<\/a>, and people with injuries. Still, if you want to follow this schedule, I suggest consulting with a professional trainer around you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Ryan Terry Training Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-9176b09e-7762-41d2-adf4-6ba92fa9b631\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Mr-Olympia-Physique-Winner-Ryan-Terry-Workout-Plan.pdf\">Mr Olympia Physique Winner Ryan Terry Workout Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Mr-Olympia-Physique-Winner-Ryan-Terry-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-9176b09e-7762-41d2-adf4-6ba92fa9b631\" download>Download<\/a><\/div>\n\n\n\n<p><br>Download this free PDF and start training today.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you want to build a symmetrical, attractive, and strong physique like 2x Mr Olympia Physique winner, Ryan Terry, this blog is for you. In this article, I&#8217;ll share an ultimate bodybuilding workout plan inspired by Ryan Terry&#8217;s training style. I&#8217;ve watched his numerous training videos on YouTube and formulated a weekly split according to &#8230; <a title=\"2x Olympia Physique Winner Ryan Terry Workout Routine w\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/ryan-terry-workout-routine-with-pdf\" aria-label=\"Read more about 2x Olympia Physique Winner Ryan Terry Workout Routine w\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27419,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,488],"tags":[515,374,381],"class_list":["post-27395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-bodybuilders-routine","tag-mr-olympia","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27395","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=27395"}],"version-history":[{"count":15,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27395\/revisions"}],"predecessor-version":[{"id":27420,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27395\/revisions\/27420"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27419"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=27395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=27395"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=27395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}