Big Ramy's Leg Workout (Complete Guide for Massive Legs)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: December 28, 2023
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Big Ramy, a two-time Mr. Olympia, continues to captivate the fitness world with his astounding physique.

As a bodybuilding coach, I've closely tracked his career. Particularly intriguing are his legs, where muscle mass seems to hang uniquely.

Curious about his leg training routine, our team researched and tested it with five clients to gauge its impact on new muscle tissue.

Big Ramy Stats and Fitness Journey

Mamdouh Mohammed Hassan Elssbiay, commonly known as Big Ramy, comes from a family of fishermen.

After moving to Kuwait with his brothers, he managed to fit in visits to Oxygen Gym between fishing runs to maintain his fitness.

At 25, he earnestly started his bodybuilding journey and rapidly rose to become one of the world's top bodybuilders within three years, according to the U.S. Sun [1].

Before delving into his leg routine, let's take a look at his stats.

  • Age: 39

  • Height: 5’9”

  • Weight: 310 lbs.

  • Waist: 36”

  • Chest: 54”

Big Ramy’s Leg Workout Routine

Big Ramy's leg workout routine, shared in videos with coach Dennis James, reveals the secrets behind his impressive physique.

Now, let's delve into the 4 key leg exercises he uses.


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1. Leg Extensions (4 sets of 12 reps)

Leg extensions form the core of his training routine, enabling him to concentrate on the movement without the concern of balancing free weights.

As a bodybuilding coach, I typically favor working with weights, but I recognize that at a certain point, the loads can become a safety issue.

Also read: Best Calisthenics Leg Exercises

2. Free Weight Squats (4 sets of 12 reps)

Free weight squats, including regular front or back squats, help him develop muscular legs by introducing variety and activating muscles in different ways, intensifying the overall leg workout [1].

As a fitness trainer, I've seen how adding free weight squats to my clients' workouts improves their leg exercises and builds better muscles, stressing the need for good form to avoid back strain.

3. Leg Presses (4 sets of 12 reps)

Doing leg press exercises

Leg Presses, similar to machine squats, aid Big Ramy in developing massive muscular legs, offering enhanced safety, especially when dealing with extremely heavy loads.

When my clients are fatigued or experiencing leg issues from a previous workout, I've found that leg presses are a safer and more beneficial option, especially when using a gym machine.

Read also: Free Weights vs Machines

4. Calf Raises (4 sets of 12 reps)

Calf raises focus on strengthening Big Ramy's legs through heavy barbell raises, complementing the growth of his substantial quads.

As a fitness trainer, I've noticed that calf raises with added resistance help my clients by making their calves stronger and improving their overall leg muscles, leading to positive results in their workouts.

HIs Workout Principles

Big Ramy's leg workouts showcase his dedication to strength and precision. He customizes routines to meet his body's demands, focusing on heavy barbell raises and incorporating variety.

Strategic exercises, such as calf raises, improve both muscle development and balance. His training principles emphasize consistent intensity tailored to individual needs.

This approach has significantly contributed to sculpting Big Ramy's massive and well-defined legs, demonstrating the effectiveness of his workout principles.

Big Ramy's Diet Plan

Top view of high protein foods

Big Ramy opts for 6 to 8 smaller meals rather than three larger ones, effectively distributing his total calorie intake.

Here's a breakdown of Big Ramy's diet plan:

Meal 1: 12 egg whites, 5 whole eggs, 1 cup Oatmeal
Meal 2: 5 oz rice, 8 oz chicken breast
Meal 3: Protein shake
Meal 4: 4 whole eggs, 5 oz sweet potato
Meal 5: 8 oz chicken breast, 1 cup brown rice, 1 cup vegetables
Meal 6: 10 oz salmon, ½ cup cooked white rice
Meal 7: 10 oz steak, Green salad
Meal 8: Protein shake, 1 tablespoon peanut butter

In my opinion as a fitness trainer, I would anticipate his total calorie intake to surpass 5,000 calories per day during bulking phases.

His Diet Principles

Big Ramy's diet plan is designed to replenish calories burned during intense workouts, given his substantial size and the significant calorie expenditure during training.

His well-rounded meal plan covers essential macros like protein, carbohydrates, and healthy fats. Ramy focuses on filling nutritional gaps and adhering to a timely supplement intake.

Emphasizing recovery after intense training, Ramy also prioritizes a full eight hours of sleep each night for overall well-being.

“Be strong, be courageous and believe in yourself and you will be able to do anything you put your mind to.”
- Big Ramy

Does He Take Supplements?

Ramy incorporates supplements into his routine, particularly due to the demanding training plan designed by Coach Dennis James. Two essential supplements are noteworthy:

Over the years, I advise my clients to consider these supplements to enhance their endurance, optimizing their performance in every repetition and set.


How Much Does Big Ramy Workout?

Big Ramy works out at least five days a week, involving extreme strength training. And those training sessions will be two or more hours long in order to prepare for events like Mr. Olympia.

How Much Does Big Ramy Bench Press?

Big Ramy can bench press over 500 pounds. However, he has mentioned in interviews that he rarely loads up to the maximum as he wants to avoid injury setbacks for his bodybuilding goals.


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