Big Ramy's 5 Day Split
Mamdouh Elssbiay earned his pro card by winning the overall title at the 2012 Amateur Olympia in Kuwait City, just three years after he started training.[2] In 2010, Elssbiay joined Oxygen Gym in Kuwait. By 2011, he weighed 200 lbs, and when he stepped on the 2012 Amateur Olympia Kuwait stage, he weighed in at 286 lbs and was declared the champion. In 2013, Elssbiay made his IFBB Pro-debut at the New York Pro, which he won. In 2020, Elssbiay won the Mr.Olympia.
About the Program
Category: Hypertrophy
Here’s how a workout using Big Ramy’s training approach might look. For each movement, you’d do warmups as needed to get to your working weight, nudging up the poundage week to week as the target number of reps per set drops.
MONDAY: CHEST
TUESDAY: LEGS
WEDNESDAY: DELTS
THURSDAY: BACK
FRIDAY: ARMS
Workout Schedule
CHEST
- isolation
1. Incline Dumbbell Flye
- SETS: 3 sets | REPS: 10
- compound
2. Smith Machine Incline Press
- SETS: 3 | REPS: 10
- compound
3. Barbell Bench Press
- SETS: 3 | REPS: 10
- compound
4. Hammer Strength Decline Press
- SETS: 3 | REPS: 10
- isolation
5. Machine Fly
- SETS: 3 | REPS: 10
LEGS
- isolation
1. Leg Extension
- 3 sets, 20–25 reps
- compound
2. Squat
- 4 sets, 10–15 reps
- compound
3. Leg Press
- 4 sets, 15–25 reps
- compound
4. Machine Squat
- 4 sets, 10–15 reps
DELTS
- compound
1. Seated Dumbbell Press
- SETS: 3–4 | REPS: 15, 12, 10, 8, 6
- compound
2. One-Arm Dumbbell Row
- SETS: 3–4 | REPS: 15, 12, 10, 8, 6
- compound
3. Lat Pulldown to Front
- SETS: 3–4 | REPS: 15, 12, 10, 8, 6
- compound
4. Lat Pulldown to Rear
- SETS: 3–4 | REPS: 15, 12, 10, 8, 6
- compound
5. Seated Cable Row
- SETS: 3–4 | REPS: 15, 12, 10, 8, 6
ARMS
- isolation
1. Bar Pushdown
- 4 sets, 10-12 reps
- isolation
2. One-Arm-Dumbbell Extension
- 4 sets, 10-12 reps
- isolation
3. Rope Pushdown
- 4 sets, 12-15 reps
- isolation
4. Hammer Curl
- 4 sets, 10-12 reps
- isolation
5. Preacher Curl
- 4 sets, 10-12 reps
- isolation
6. Rope Curl
- 4 sets, 12-15 reps