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Ryan Terry Workout Routine and Diet

Ryan Terry is a well-known british fitness model and bodybuilder. He became famous for his amazing physique and achievements in bodybuilding competitions.

He has won many top titles, including the IFBB Men’s Physique Pro World Champion. Ryan’s commitment to fitness, impressive muscles, and overall appearance make him an inspiration to others.

He is a sponsored athlete by Gymshark. Terry placed 7th in the 2022 Mr. Olympia in the men’s physique category. 

He is popular in the fitness industry and motivates others to live a healthy and active life.

Discover Ryan Terry workout routine and diet, and explore the different techniques he includes in his workouts and diet.

Ryan Terry Stats

  • Age: 35 years
  • Height: 5 feet 10 inches (177 cm)
  • Weight: 83 to 89kg  (182 to 196 lbs)
  • Date of birth: November 17, 1988
  • Profession: Professional bodybuilder and fitness model

Overview of Ryan Terry’s Workout Routine

Ryan Terry, a men’s physique athlete, prioritizes upper body training while also giving adequate attention to the lower body.

His workout routine involves pairing two muscle groups and using the hypertrophy method with a rep range of 8-12.

He completes 3-4 sets of each exercise, which is ideal for promoting muscle growth.

This approach is highly effective for building a strong and well-defined physique.

Ryan Terry Workout Routine

Warm-up Routine

In his book “Ryan Terry Mass Building,” Ryan Terry highlights the significance of warm-up sets. He includes two warm-up sets of the initial exercise, doing 20 reps.

For example, if he is training legs and starts with hack squats, he performs two warm-up sets of 20 reps before moving on to his main working sets.

Ryan maintains this warm-up routine consistently, regardless of the specific body part he is training.

ryan terry workout routine

Monday: Leg and Shoulder

This is Ryan Terry’s leg and shoulder workout routine.

  1. Hack squats: 3 sets of 12 to 8 reps
  2. Leg press: 3 sets of 12 reps
  3. Face pulls: 3 sets of 12 reps
  4. Dumbell lateral raises: 3 sets of 12 reps
  5. Wide-grip upright rows: 3 sets of 12 reps

Tuesday: Chest and Back

This is Ryan Terry’s chest and back workout routine.

  1. Incline barbell press: 3 sets of 12 to 8 reps
  2. Flat dumbell press: 2 sets of 12 reps
  3. Standing v-bar rows: 3 sets of 12 reps
  4. Close-grip v-bar pulldown: 3 sets of 12 reps
  5. Seated row: 3 sets of 12 reps

Wednesday: Arms and Calves

This is Ryan Terry’s arms and calves workout routine.

  1. Seated calve raise: 3 sets of 12 to 8 reps
  2. Standing barbell curls: 3 sets of 10 reps
  3. Closed-grip bench press: 3 sets of 10 reps
  4. Standing dumbell curl: 3 sets of 12 reps
  5. Machine curl: 3 sets of 12 reps
  6. Seated overhead ez-bar extension: 3 sets of 12 reps
  7. Tricep rope extension: 3 sets of 12 reps

Thursday: Abs

This is Ryan Terry’s abs workout routine.

  1. Hanging leg raise: 3 sets of failure
  2. Weight abdominal crunch: 4 sets of 15 to 20 reps
  3. Cable oblique woodchops: 4 sets of 20 reps
  4. Lying knee raises: 4 sets of 20 reps
  5. Plank: 4 sets of 1 minute
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Friday: Back and Leg

This is Ryan Terry’s back and leg workout routine.

  1. Trap bar dealifts: 3 sets of 12 to 8 reps
  2. Chin ups: 2 sets of 12 reps
  3. Prone hamstring curls: 3 sets of 12 reps
  4. V squats: 3 sets of 12 reps
  5. Split-stance leg press: 3 sets of 12 reps
  6. Seated calve raise: 3 sets of 12 reps

Saturday: Shoulder and Chest

This is Ryan Terry’s shoulder and chest workout routine.

  1. Barbell shoulder press: 3 sets of 8 to 12 reps
  2. Seated dumbell shoulder press: 2 sets of 12 reps
  3. Machine chest press: 2 sets of 12 reps
  4. Bardips: 3 sets of 12 reps
  5. Cable crossover: 3 sets of 12 reps

Ryan Terry Diet Plan

As a professional bodybuilder, Ryan Terry regularly competes in bodybuilding competitions and adjusts his diet accordingly.

During the off-season, he follows a muscle-building diet that is rich in protein and carbohydrates, with a moderate intake of healthy fats.

This dietary approach is designed to support optimal muscle growth and development.

Meal 1

  • Oatmeal: banana, oats, peanut butter, and whey protein

Meal 2

  • chicken breast
  • broccoli
  • rice

Meal 3

  • granary bread
  • avocado
  • poached eggs

Meal 4

  • Protein smoothie: oats, soy milk, water, peanut butter, banana, and whey protein

Meal 5

  • steak
  • rice
  • broccoli

Meal 6

  • salmon
  • rice
  • broccoli

Frequently Asked Questions

Is Ryan Terry natural?

No, Ryan Terry is not natural; he is an enhanced bodybuilder.

How old is Ryan Terry?

Ryan Terry is 35 years old as of 2023.

Where is Ryan Terry from?

Ryan Terry is from the United Kingdom.


In conclusion, Ryan Terry’s journey as a British fitness model and bodybuilder showcases his exceptional physique and accomplishments in bodybuilding competitions.

With his title as the IFBB Men’s Physique Pro World Champion and sponsorship by Gymshark, Ryan serves as a true inspiration to others in the pursuit of fitness and a healthy lifestyle.

Despite his placement in the 2022 Mr. Olympia at 7th position, he remains a prominent figure in the fitness industry, motivating countless individuals.

Ryan’s well-rounded workout routine, emphasizing both upper and lower body training, coupled with his muscle-building diet during the off-season, highlight his dedication to achieving optimal muscle growth and development.

Through his success, unwavering commitment, and effective techniques, Ryan Terry continues to inspire and guide fitness enthusiasts on their own transformative journeys.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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