Are you curious about the Big Ramy training split?

Do you want to know Big Ramy organizes his workouts to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Big Ramy training split to take your training to the next level!.

Introduction

• Part 1: Chest
• Part 2: Legs
• Part 3: Back
• Part 4: Shoulders
• Part 5: Arms

Big Ramy is the greatest bodybuilder in the world today.

He won the prestigious Mr. Olympia title two years in a row from 2020-2021, and he looks ready to win it a third time later this year.

Big Ramy is known as a “mass monster” with absolutely massive body parts.

So how did he build his incredible physique? Is it a secret training program, or is he just gifted for building muscle?

Big Ramy trains 5 days per week using a traditional bodybuilding bro split.

He trains each muscle group on its own separate training day using a lot of volume and intensity.

Here is the exact training split that Big Ramy used to become the Mr. Olympia champion:

The Hany Rambod Training Split

• Day 1: Chest
• Day 2: Legs
• Day 3: Back
• Day 4: Off
• Day 5: Shoulders
• Day 6: Arms
• Day 7: Off

This is a simple but effective way to organize your bodybuilding workouts.

Big Ramy usually performs 4-6 exercises per muscle group, and he almost always trains in the 10-15 rep range to maximize the pump and stimulate as much muscular hypertrophy as possible.

Now let’s take a closer look at the exact workouts that Big Ramy used to become a bodybuilding champion!

Part 1: Hany Rambod’s Chest Workouts

Big Ramy trains his chest using about 5 different exercises per workout.

He likes to use heavy compound pressing exercises in his chest workouts, such as incline dumbbell presses and heavy machine presses, as well as different isolation movements to really isolate his chest.

Here is one of Big Ramy’s Mr. Olympia chest workouts that you can try. Check it out:

Big Ramy Chest Workout #1

• Exercise #1: 30 degree incline dumbbell press, 4 sets of 10-15 reps
• Exercise #2: Flat machine press, 4 sets of 10-15 reps
• Exercise #3: Cable crossovers, 4 sets of 10-15 reps
• Exercise #4: 60 degree incline smith machine press, 4 sets of 10-15 reps
• Exercise #5: Machine pec dec, 4 sets of 10-15 reps

Here is the training video:

Talk about an intense chest workout!

Big Ramy starts this workout with one of his favorite mass-building chest movements: the incline dumbbell press.

Big Ramy is incredibly strong on this exercise, and regularly uses the 200 pound dumbbells!

“I don’t like to lose my form or control with the weights that I’m lifting.

I go for the heaviest weight possible as long as I don’t sacrifice form.

The goal is to target the muscle with proper weight.”

After that he moves onto a variety of mass-building chest exercises, including machine presses, cable crossovers, and flys.

Here is another one of Big Ramy’s old-school chest workouts. Check it out:

Big Ramy Chest Workout #2

• Exercise #1: 30 degree incline dumbbell fly, 4 sets of 10-15 reps
• Exercise #2: Hammer strength incline press, 4 sets of 10-15 reps
• Exercise #3: Cable crossover, 4 sets of 10-15 reps
• Exercise #4: Flat machine press, 4 sets of 10-15 reps

Here is the training video:

Talk about an intense chest workout!

For this workout, Big Ramy mixes things up and uses the pre-exhaust technique.

He performs dumbbell flys first in his workout to isolate the chest, and then performs different compound exercises to finish things off.

“We’re doing at least 10 reps on each set, and we’re resting 60-75 seconds between sets.

If you cannot do 10 reps, lower the weight. Reduce the weight so you can do more reps.”

Big Ramy likes to hit his chest in the first workout in his training split, and it’s easy to see why.

He is extremely strong on all chest exercises, and he wants to make sure he can lift maximum weight in these workouts.

Part 2: Hany Rambod’s Leg Workouts

Big Ramy trains his legs second in his weekly training split.

His leg workouts are actually very interesting, as he pre-exhausts his quads with leg extensions almost every single workout.

For example, here is one of Big Ramy’s pre-exhaust leg workouts that you can try. Check it out:

Big Ramy Leg Workout #1

• Exercise #1: Seated leg extension, 4 sets of 10-15 reps
• Exercise #2: 45 degree leg press, 4 sets of 10-15 reps
• Exercise #3: Walking barbell lunge, 4 sets of 10-15 reps
• Exercise #4: Lying leg curl, 4 sets of 10-15 reps
• Exercise #5: Kneeling leg curl, 4 sets of 10-15 reps

Here is the training video:

Talk about an intense leg workout!

Big Ramy uses 3 total exercises for his quads, plus 2 isolation movements for his hamstrings.

As usual, Big Ramy starts this workout with leg extensions before moving onto other mass-building leg exercises like 45 degree leg presses and walking barbell lunges.

Finally, he finishes off his hamstrings with two different types of leg curls.

Here is another one of Big Ramy’s pre-exhaust leg workouts that you can try. Check it out:

Big Ramy Leg Workout #2

• Exercise #1: Kneeling leg curl, 4 sets of 10-15 reps
• Exercise #2: Leg extension, 4 sets of 10-15 reps
• Exercise #3: Vertical leg press, 4 sets of 10-15 reps
• Exercise #4: Pendulum squat, 4 sets of 10-15 reps
• Exercise #5: Belt squat, 4 sets of 10-15 reps
• Exercise #6: Lying leg curl, 4 sets of 10-15 reps
• Exercise #7: Ab machine, 4 sets of 10-15 reps

Here is the training video:

Talk about an intense leg workout!

Once again, Big Ramy pre-exhausts his quads before moving onto other compound leg exercises like leg presses and pendulum squats.

Many other world-class bodybuilders like Dorian Yates and Branch Warren also used this strategy for legs, so Big Ramy is in good company!

Part 3: Hany Rambod’s Back Workouts

Big Ramy has many standout body parts, but his upper back is on a completely different level!

The truth is, Big Ramy likes to focus on different rowing exercises in his back workouts, such as seated cable rows and machine rows.

He still performs different pulldown and pullover movements for his lats.

However, rows make up the majority of his upper back training. Check it out:

Big Ramy Back Workout #1

• Exercise #1: Hammer strength low row, 4 sets of 10-15 reps
• Exercise #2: Lat pulldown (V-handle), 4 sets of 10-15 reps
• Exercise #3: Seated cable row (V-handle), 4 sets of 10-15 reps
• Exercise #4: Straight arm cable pullover, 4 sets of 10-15 reps
• Exercise #5: Chest supported row, 4 sets of 10-15 reps
• Exercise #6: 45 degree back extension, 4 sets of 10-15 reps

Here is the training video:

Talk about an intense back workout!

As usual, Big Ramy focuses on different types of rowing variations in this workout.

He performs 3 rowing exercises, 1 pulldown exercise, and 1 pullover exercise.

He also performs some back extensions at the end of the workout for good measure.

Here is another one of BIg Ramy’s Mr. Olympia winning back workouts that you can try. Check it out:

Big Ramy Back Workout #2

• Exercise #1: Lat pulldown (medium / supinated grip), 4 sets of 10-15 reps
• Exercise #2: Machine chest supported row, 4 sets of 10-15 reps
• Exercise #3: Hammer strength low row, 4 sets of 10-15 reps
• Exercise #4: One-arm hammer strength low row, 4 sets of 10-15 reps
• Exercise #5: Seated cable row (V-handle), 4 sets of 10-15 reps

Here is the training video:

Talk about an intense back workout!

Once again, Big Ramy prioritizes heavy rowing variations over pulldowns and other upper back exercises.

He actually performs 4 different types of rows in this workout alone! It’s as John Meadows always said: “you gotta row to grow!”

Part 4: Hany Rambod’s Shoulder Workouts

Big Ramy is also known for his incredible shoulder development.

He has fully capped front, side, and rear delts that literally pop off his upper body!

So how did he build his incredible shoulder muscles?

The truth is, Big Ramy trains using very traditional bodybuilding shoulder workouts.

He performs about 5-6 exercises per workout, and focuses on a combination of heavy compound movements and higher-rep isolation exercises.

Here is one of Big Ramy’s shoulder workouts that you can try. Check it out:

Big Ramy Shoulder Workout #1

• Exercise #1: Standing dumbbell lateral raise, 4 sets of 10-15 reps
• Exercise #2: Reverse pec dec, 4 sets of 10-15 reps
• Exercise #3: Smith machine overhead press, 4 sets of 10-15 reps
• Exercise #4: Cable reverse fly, 4 sets of 10-15 reps
• Exercise #5: Machine overhead press, 4 sets of 10-15 reps
• Exercise #6: Machine shrug, 4 sets of 10-15 reps

Here is the training video:

Talk about an intense workout!

For this shoulder workout, Big Ramy uses the pre-exhaust method. In other words, he isolates his side and rear delts first in the workout using different isolation movements.

Only then does he move onto his heavier compound pressing movement for the day.

This is a strategy that Jay Cutler and many other elite bodybuilder use to bring up their deltoid muscles.

Here is another one of Big Ramy’s shoulder workouts that you can try. Check it out:

Big Ramy Shoulder Workout #2

• Exercise #1: Hammer strength overhead press, 4 sets of 10-15 reps
• Exercise #2: Reverse pec dec, 4 sets of 10-15 reps
• Exercise #3: Cable rear delt fly, 4 sets of 10-15 reps
• Exercise #4: Smith machine behind the neck press, 4 sets of 10-15 reps
• Exercise #5: Barbell front raise, 4 sets of 10-15 reps
• Exercise #6: Barbell upright row, 4 sets of 10-15 reps

Here is the training video:

Talk about an intense workout!

For this workout, Big Ramy actually uses two separate overhead pressing exercises: hammer strength overhead presses, and smith machine behind the neck presses.

Using two overhead pressing movements is an advanced strategy that Chris Bumstead and other modern bodybuilders like to use in their training programs.

Part 5: Hany Rambod’s Arm Workouts

Big Ramy may not be known for his arms, but he still has some very impressive bicep and tricep development.

So how does he train his arms for size and strength?

The truth is, Big Ramy uses traditional bodybuilding-style workouts for his arms.

He performs about 3-4 exercises each for his biceps and triceps, and he always trains in the 10-20 rep range.

Here is one of Big Ramy’s go-to arm workouts that you can try. Check it out:

Big Ramy Arm Workout #1

• Exercise #1: Standing barbell curl, 4 sets of 10-15 reps
• Exercise #2: Skull crushers, 4 sets of 10-15 reps
• Exercise #3: Standing ez-bar curls, 4 sets of 10-15 reps
• Exercise #4: Cable pushdowns, 4 sets of 10-15 reps
• Exercise #5: Standing alternating dumbbell curls, 4 sets of 10-15 reps
• Exercise #6: Cable rope pushdowns, 4 sets of 10-15 reps
• Exercise #7: One-arm dumbbell hammer curl, 4 sets of 10-15 reps

Here is the training video:

Talk about an intense arm workout!

As you can see, Big Ramy performs 7 total exercises for his biceps and triceps.

He likes to focus on traditional “mass-building” exercises like barbell curls and skull crushers, rather than the fancy new arm exercises that many bodybuilders use today.

“I’m a little bit tired but I train hard every day. You have to train very hard to be champion and to be #1.”

Here is another one of Big Ramy’s arm workouts that you can try. Check it out:

Big Ramy Arm Workout #2

• Exercise #1: Standing one-arm dumbbell curl, 4 sets of 10-15 reps
• Exercise #2: One-arm overhead dumbbell extension, 4 sets of 10-15 reps
• Exercise #3: Standing ez-bar curl, 4 sets of 10-15 reps
• Exercise #4: Smith machine close grip bench press, 4 sets of 10-15 reps
• Exercise #5: One-arm cable pushdown (supinated grip), 4 sets of 10-15 reps
• Exercise #6: Standing cable curl (arms abducted), 4 sets of 10-15 reps

Here is the training video:

Talk about an intense workout!

Actually, this arm workout is about as simple as it gets.

Big Ramy performs 3 exercises each for his biceps and triceps, and performs almost everything in the classic 10-15 rep range.

Big Ramy isn’t very concerned about how much weight he is lifting on these exercises.

Instead, he is 100% focused on feeling his arms work on every rep, and getting a massive pump in his biceps and triceps.

Conclusion | The Big Ramy Training Split!

Big Ramy is one of the biggest bodybuilders in the world today, and it’s easy to see why.

He trains using a very logical training split where he hits each muscle group once per week with a lot of volume and intensity.

If you are looking for a new training split to shock your muscles into growth, then let it be the Big Ramy training split.

It may be just what you need to take your training to the next level!

“You have to be strong and courageous and know that you can do anything you put your mind to.”

Thank you for reading and I wish you the best of luck on your strength training journey!