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

Connor Sellers
Published by Connor Sellers
Last updated: May 22, 2023

Big Ramy is a bodybuilding legend and two-time reigning Mr. Olympia with a physique that continues to amaze the fitness world. As a bodybuilding coach, I’ve followed his career for quite a while.

One could argue that the most interesting thing about him is his legs, as looking at his quads, it’s as if meat hangs like spare wheels in areas where most bodybuilders have no muscle mass at all.

So, our team decided to research his leg training routine, and we tested it with five clients to see what the impact on new muscle tissue would be.

Quick Summary

  • Ramy goes well beyond basic exercises to work on his legs, and he mixes weight exercises like squats with machine exercises, including the leg press.
  • But it’s all about achieving failure within 12 full reps, which is higher than what most other Mr. Olympia title winners would do.
  • Gaining muscle in your legs in this way will also require some carefully chosen supplements to help with your recovery and workout performance.

Big Ramy Stats

  • Born: September 16, 1984
  • Height: 5’9”
  • Weight: 310 lbs.
  • Waist: 36”
  • Chest: 54”

Big Ramy’s Leg Workout Routine

While working with his coach, Dennis James, Big Ramy has managed to put together a routine that he has partially shared online in videos.

And when you look at his cartoonishly gargantuan upper half, slim waist, and small knee joints, you get the full picture of how much muscle mass there really is.


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A post shared by Mr Olympia Big Ramy (@big_ramy)

Here are the main exercises he does for his legs:

Leg Extensions (4 sets of 12 reps)

Leg extensions are the bread and butter of his training routine, as this exercise allows him to focus on the movement and not worry about balancing free weights. 

As a bodybuilding coach, I generally prefer working with weights, but I understand that at some stage, the loads get so large that they can become a safety issue.

Free Weight Squats (4 sets of 12 reps)

I suggest you mix things up with different types of squats like a regular front or back squat and also add in the odd hack squat.

By having more variety like this, you'll intensify your leg exercises, and activate your muscles in different ways to achieve better bodybuilding results [1].

Just make sure you maintain proper form when you train your legs with squats, as you have to avoid unnecessary back strain.

Leg Presses (4 sets of 12 reps)

Doing leg press exercises

These are like machine squats, and one reason for adding these is that they provide more safety with extremely heavy loads.

Whether you’re having a bad day or your legs are still strained from a previous workout, sometimes it’s best to use a gym machine for your routine.

And if you don’t have a spotter available, then this should be your only safe choice.

Read also: Free Weights vs Machines

Calf Raises (4 sets of 12 reps)

You might think he has undersized calves, but his coach, Dennis James, still makes sure that he bulks up his calf strength.

The reason they look so small is that his leg development has produced huge quads, but he is doing calf raises with a heavy barbell.

Overall, these exercises were one of the main reasons why he was able to compete against Brandon Curry and win the Mr. Olympia title.

What’s His Diet Plan?

Top view of high protein foods

Ramy’s diet plan involves eating whole, unprocessed foods and avoiding sugar altogether.

That means a lot of lean chicken, fish, and meat, along with high-quality complex carbs from different vegetable sources.

He hasn’t shared a whole lot about his macro profile, but I have yet to find a Mr. Olympia who doesn’t aim for at least 50% of calories from protein [2].

I would also expect his total calorie intake during bulking phases to be well in excess of 5,000 calories per day.

“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?

Yes, Ramy takes supplements, and because the training plan that coach Dennis James put together is so extreme, there are two types of supplements that I absolutely must mention.

The first thing he will absolutely need to be taking is multiple protein powder shakes a day.

If you’ve ever gone through a bulking phase where you eat chicken breast for breakfast, lunch, and dinner, then you’ll know how much relief you get from a protein shake. 

The other type of supplement that Mr. Olympia would need is a pre-workout drink.

These can help to slightly boost energy and endurance to get the absolute most out of every rep 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.

Start A New Type Of Leg Exercise Routine Today

You don’t have to have plans to be the next Mr. Olympia title winner to introduce weight training like this at the renowned Oxygen Gym in Kuwait. But if you start training like this once or twice a week, you’ll see some impressive changes in your legs.

The other thing you should consider along with hard work is investing in one of the high-quality pre-workouts we tested:

These won’t give you overnight superpowers, but the small strength and endurance boosts add up over months.


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