Markus Ruhl, one of the world’s most muscular men and an IFBB professional bodybuilder, has a training style that is intense and varied. His workout routine is one of the best in the business, as it helps him achieve his impressive physique. Check out some of his exercises and training methods below!
Anyone who has ever set foot in a gym knows that building muscle is no easy feat. It requires dedication, discipline, and a willingness to push your body to its limits. German bodybuilder Markus Ruhl is one of the few people who have achieved the ideal physique. Through years of hard work and dedication, Ruhl has developed a workout routine that is truly unmatched.
His routine emphasises heavy lifting and high-intensity training, which are essential for building muscle. In addition, Ruhl always makes sure to warm up properly before each workout and cool down afterwards. This helps his muscles recover more quickly and prevents injuries. There is no doubt that Markus Ruhl’s workout routine is one of the best in the business. Anyone serious about building muscle would be wise to follow his lead.
Current Stats
|
Height |
5’10” |
|
Weight |
130 kg |
|
Age |
48 |
|
Birthday |
22 Feb 1972 |
|
Body Type |
Muscular |
|
Accolades |
Night of Champion winner 2002 |
Workout Principles
Ruhl always includes basic exercises in his routine. These include squats, deadlifts, Bench presses and rows. He believes that these exercises are the cornerstone of any good workout routine. Furthermore, he always tries to add variety to his workouts. This helps to keep his body guessing and prevents it from plateauing.
Ruhl also always makes sure to warm up properly before his workouts. He believes that this is essential for preventing injuries. Finally, Ruhl always makes sure to listen to his body. If he is feeling tired or sore, he will make sure to take a break or adjust his workout accordingly. By following these simple principles, Markus Ruhl has been able to build an impressive physique that has made him a force to be reckoned with in the world of professional bodybuilding.
Workout Routine
In order to decide which training would be ideal at any given time, Markus Ruhl constantly makes sure to pay attention to his body’s signals.
He makes every rep count and uses this technique to put the most strain on his muscles.
This is Markus Ruhl’s exercise schedule:
Monday – Chest Workout
Markus Ruhl does five distinct exercises on his chest program, averaging five sets and ten repetitions for each.
- 5 Sets and 8-15 reps in each set of hammer strength chest press
- 5 Sets and 10-15 reps in each set of incline smith machine bench press
- 5 Sets and 10-15 reps in each set of standing cable chest fly
- 5 Sets and 15-20 reps in each set of incline push-up
- 5 Sets and 15 reps in each set of pec deck machine
Tuesday – Back Workout
He does an average of five sets of each exercise throughout this back program.
- 5 sets and 8-12 reps in each set of wide grip lat pulldown
- 5 sets and 10-15 reps in each set of single arm machine row
- 5 sets and 10-15 reps in each set of hammer strength lat pulldown
- 5 sets and 8-12 reps in each set of bent over barbell row
- 5 sets and 8-12 reps in each set of single-arm dumbbell row
Wednesday- Markus Ruhl’s Shoulder Workout
He does five different exercises for his shoulders in this routine.
- 5 sets and 10-15 reps in each set of smith machine overhead press
- 5 sets and 12-15 reps in each set of reverse pec deck machine
- 5 sets and 12-15 reps in each set of lying cable upright row
- 5 sets and 12-15 reps in each set of single arm cable lateral raises
- 5 sets and 15-20 reps in each set of standing smith machine shrugs.
Thursday – Rest
Friday- Leg Workout
Ruhl does seven different exercises throughout this leg workout.
- 5 sets and 10-15 reps in each set of seated leg extension
- 8 sets and 6-15 reps in each set of leg press
- 5 sets and 8-12 reps in each set of hack squat machine
- 5 sets and 10-15 reps in each set of lying hamstring curls
- 5 sets and 10-15 reps in each set of single leg press machine
- 5 sets and 15-20 reps in each set of seated calf raise
- 5 sets and 15-20 reps in each set of standing calf raises
Saturday- Arm Workout
Markus Ruhl does four different exercises for the arms.
- 5 sets and 10-15 reps in each set of single-arm dumbbell curl
- 5 sets and 10-15 reps in each set of cable triceps push down
- 5 sets and 10-15 reps in each set of single arm machine preacher curl
- 5 sets and 10-15 reps in each set of machine triceps pushdown .
Sunday- Rest
Diet
Most people are familiar with the “you are what you eat.” This is especially true when it comes to bodybuilding. Achieving a shredded, muscular physique requires extreme dedication and a carefully planned diet. German pro bodybuilder Markus Ruhl is no stranger to this fact. To maintain his vast size, Ruhl consumes an incredible amount of food daily.
Here is Markus Ruhl’s diet:
1. Breakfast
- Eggs
- Oatmeal
- Fruit
2. Snack
- Whey protein
- Banana
3. Lunch
- Chicken
- Salad
- Brown rice
4. Dinner
- Steak
- Rice
5. Snack
- Sweet potato
- Chicken
Supplements
As with many athletes, he takes a variety of supplements to help him perform at his best. These include:
- protein shakes,
- amino acids,
- creatine.
Ruhl also takes multivitamins and minerals to ensure his body gets all the necessary nutrients. In addition, he uses caffeine and other stimulants to help him stay focused and energised during workouts. By carefully choosing the right supplements, Ruhl can maintain the muscular physique that has made him a champion bodybuilder.
Summary
Markus Ruhl is one of the most successful bodybuilders in history. His workout routine is intense, and it’s clear that a lot of thought and planning goes into his program. If you want to achieve success with your own fitness goals, take some pointers from Markus Ruhl and create a program that will help you reach your targets. What are you waiting for? Start training like the pros!
