Markus Ruhl has been one of the most celebrated bodybuilders of all time. The massive physique that he used to bring on stage not only impressed his fans but also shocked his competitors.
Markus has won numerous bodybuilding championships and continues to inspire many bodybuilding fanatics.
So how did Markus go on to build such a monstrous physique? Well, the answer to this question lies in this post.
Here we will be throwing light on Markus Ruhl’s workout routine and diet plan. We are sure you will learn a lot from it. Let’s get started.
Markus Ruhl’s Workout Principles
Markus Ruhl is a muscle monster and that’s the reason some of his fans call him ‘Markausauras’. Training with heavy weights has always been the most important part of his workout program.
In each of his training sessions, Markus ensures to get a skin-bursting pump in the targeted muscle groups. He says that he gets the best pump when he trains with heavy weights.
Apart from being immensely muscular, Markus’ physique exhibits a decent level of aesthetics as well. And it wouldn’t be an exaggeration to say that he has taken the concept of MASSthetics to a whole new dimension.
Markus Ruhl’s Workout Routine
Markus Ruhl’s workout routine primarily follows the instinctive training principle. That means, Markus trains as per his instincts.
Numerous years of weight training have provided Markus with the experience which lets him know which kind of training protocol he needs to follow in a workout session. This approach has always worked in his favor and he swears by its effectiveness.
To build and maintain his hulkish physique, Markus has always prioritized compound exercises in his training program. He even claims,
“The most important lesson I’ve learned is that the most productive exercises are simple and compound”
Heavy lifting has always been the key element of Markus Ruhl’s workout plan. He claims that he gets the best ‘pump’ in his muscles that way. But at the same time, he ensures to not choose a weight that messes up his exercise form.
For Markus, lifting weights is not just about moving the weight from point A to point B. Hence, when it comes to performing the repetitions on exercises, Markus ensures to feel the weight all through the concentric and eccentric phases of the exercise on each rep. This enables him to establish a better mind-muscle connection.
As we mentioned before, Markus trains as per his instincts. And hence he doesn’t follow a set workout plan. So here we present before you the list of exercises that he performs for each muscle group. Let’s have a look at it:-
- Hammer strength chest press- 5 sets of 8-15 reps
- Incline smith machine bench press- 5 sets of 10-15 reps
- Standing cable chest fly- 5 sets of 10-15 reps
- Push-ups- 5 sets of 15-20 reps
- Pec deck machine- 5 sets of 15 reps
- Wide grip lat pulldowns- 5 sets of 8-12 reps
- Single-arm machine row- 5 sets of 10-15 reps
- Hammer strength lat pulldowns- 5 sets of 10-15 reps
- Bent over barbell rows- 5 sets of 8-12 reps
- Single-arm dumbbell rows- 5 sets of 8-12 reps
- Smith machine overhead press- 5 sets of 10-15 reps
- Reverse pec deck machine- 5 sets of 12-15 reps
- Lying cable upright row- 5 sets of 12-15 reps
- Single-arm cable lateral raises- 5 sets of 10-15 reps
- Standing smith machine shrugs- 5 sets of 15-20 reps
- Seated leg extensions- 5 sets of 10-15 reps
- Leg press- 8 sets of 6-15 reps
- Hack squat machine- 5 sets of 8-12 reps
- Lying hamstring curls- 5 sets of 10-15 reps
- Single-leg leg press machine- 5 sets of 10-15 reps
- Seated calf raises- 5 sets of 15-20 reps
- Standing calf raises- 5 sets of 15-20 reps
- Single-arm dumbbell curls- 5 sets of 10-15 reps
- Cable triceps pushdowns- 5 sets of 10-15 reps
- Single-arm machine preacher curls- 5 sets of 10-15 reps
- Machine triceps pushdowns- 5 sets of 10-15 reps
Before getting started with his intense workout routine, Markus makes it a point to adequately warm up his body, especially the muscle groups which he is going to train. This enables his body to get prepped up to take the hammering of his workouts.
At the end of his workout session, Markus performs a cool-down routine which primarily involves stretching out his muscles and relaxing them well. This in turn helps him to stay injury-free.
Markus Ruhl’s Diet Plan
To look like a beast, Markus eats like a beast. His diet plan comprises numerous whole food items that are loaded with essential nutrients and good calories. He further states,
“Eat crap and you will look like crap. It’s not easy to eat so much good food all the time, but this is what it takes to get huge. Unless you do this, don’t bother wasting your time training hard, or else it will just be for nothing.”
Markus keeps on changing the food items in his diet plan from time to time. But food items like eggs, chicken, rice, and meat have always been the staple in his nutrition plan.
Based on his training goals, Markus keeps on changing his macros. Usually, he consumes around 600 grams of carbs and 500 grams of protein in a day to maintain his monstrous size. His daily caloric intake is around 7000 calories.
Markus Ruhl’s meal plan for the day has been listed below. Let’s have a look at it:-
Meal 1- Breakfast
- 6 whole eggs
- 3 cups egg whites
- 2 cups oatmeal
Meal 2- Lunch
- 10-12 ounces of chicken breast
- 3 cups brown rice
Meal 3- Post-workout meal
- 3 scoops of whey protein
- 2 bananas
Meal 4- Evening snack
- 10-12 ounces of steak
- 3 cups white rice
Meal 5- Dinner
- 10-12 ounces of chicken breast
- 3 cups sweet potato
As compared to other bodybuilders, Markus Ruhl’s meal plan is a bit different. Where most other bodybuilders eat 6-7 tiny meals in a day, Markus prefers to eat 5-6 large meals.
This is because to maintain his massive physique he has to fuel his body with plenty of good calories and nutrients. And this becomes possible with the large meals that he eats at regular intervals.
Markus always makes it a point to keep himself hydrated. For that purpose, he drinks plenty of water and energy drinks throughout the day, especially before his training sessions.
Markus Ruhl’s Supplements
To make his diet plan complete and wholesome, Markus includes a few supplements in it. Markus Ruhl’s supplements stack consists of the following:-
- Whey protein
The above-mentioned supplements assist Markus in gaining muscle size and strength. They also contribute positively to his muscle recovery which keeps his body in an anabolic state.
Markus Ruhl has undoubtedly set new standards in the world of bodybuilding. And all of this has been possible with his dedication and perseverance.
Well, those are the virtues you must learn from Markus. Apart from that, you must also be patient when it comes to achieving your dream physique.
Even Markus didn’t achieve his monstrous physique overnight. It was his consistent efforts that transformed his physique completely. And if you will follow suit you too can do so.
Consider Markus Ruhl’s workout routine and diet plan as a reference to structure your fitness regime and nutrition plan. It will surely assist in transforming your physique to a whole new level.