Ryan Hughes Muscle Building Program

Ryan Hughes is a beast in the gym, and he’s quickly making his presence known in the fitness world. He wasn’t always mister muscles though.

When packing on dense lean muscle mass, Ryan Hughes takes a no-frills approach to his training and nutrition programs. He eats the same healthy foods day in and day out and sticks to the basics in the gym, because that's what works for him.

Like a well-oiled machine, Ryan powers through his grueling workouts and never misses a meal, because he knows that you have to eat big to get big.

If you want to be a powerhouse like Ryan Hughes, then don't miss his unique muscle building program.

Ryan Hughes' Fitness Program

Watch The Video - 11:25




Cutting Regimen

Nutrition

Calories: 4,689.5
Fats: 130.5g
Protein: 416g
Carbs: 502g

Meal 1:

Total Calories For Meal 1: 533

Meal 2:

  • turkey

    99% lean Ground Turkey

    6 oz
    Protein 47g   |   Carbs 0g   |   Fat 18g

  • Broccoli

    Broccoli

    1 cup
    Protein 3g   |   Carbs 5g   |   Fat 0g

  • almonds

    Almonds

    1/4 cup
    Protein 8g   |   Carbs 8g   |   Fat 19g

  • Yams

    Yams

    8 oz
    Protein 3g   |   Carbs 62g   |   Fat 0g

Total Calories For Meal 2: 849

Meal 3:

  • Salmon

    Salmon

    6 oz fresh grilled
    Protein 39g   |   Carbs 0g   |   Fat 12g

  • Broccoli

    Broccoli

    1 cup
    Protein 3g   |   Carbs 5g   |   Fat 0g

  • Brown Rice

    Brown Rice

    1 cup cooked
    Protein 5g   |   Carbs 45g   |   Fat 2g

Total Calories For Meal 3: 515

Meal 4:

  • Ground Beef

    96% lean Ground Beef

    6 oz
    Protein 36g   |   Carbs 1g   |   Fat 7g

  • Fat Free Cheddar Cheese

    Fat Free Cheddar Cheese

    1 oz
    Protein 9g   |   Carbs 1g   |   Fat 0g

  • burger bun

    Ezekiel burger bun

    1
    Protein 9g   |   Carbs 32g   |   Fat 1.5g

  • >Reduced Sugar Ketchup

    Reduced Sugar Ketchup

    1 tbsp
    Protein 0g   |   Carbs 1g   |   Fat 0g

  • Sweet Potato Fries

    Homemade Sweet Potato Fries

    6 oz
    Protein 3g   |   Carbs 37g   |   Fat 1g

Total Calories For Meal 4: 595

Meal 5:

  • 99% lean Ground Turkey

    99% lean Ground Turkey

    6 oz
    Protein 47g   |   Carbs 0g   |   Fat 18g

  • Yams

    Yams

    8 oz
    Protein 3g   |   Carbs 62g   |   Fat 0g

  • almonds

    Almonds

    1/4 cup
    Protein 8g   |   Carbs 8g   |   Fat 19g

Total Calories For Meal 5: 822

Meal 6:

  • myofusion

    Myofusion

    2 scoops
    Protein 50g   |   Carbs 10g   |   Fat 6g

  • Vitargo

    Vitargo

    1 scoop
    Protein 0g   |   Carbs 35g   |   Fat 0g

Total Calories For Meal 6: 455

Meal 7:

  • Egg Whites

    Egg Whites

    8
    Protein 19g   |   Carbs 1g   |   Fat 0g

  • Fat Free Cheddar Cheese

    Fat Free Cheddar Cheese

    1 oz
    Protein 9g   |   Carbs 1g   |   Fat 0g

  • Spinach

    Spinach

    3 oz
    Protein 2g   |   Carbs 3g   |   Fat 0g

  • Red Pepper

    Red Pepper

    1/4
    Protein 0g   |   Carbs 2g   |   Fat 0g

  • Onion

    Onion

    1 oz
    Protein 0g   |   Carbs 3g   |   Fat 0g

  • Yams

    Yams

    8 oz
    Protein 3g   |   Carbs 62g   |   Fat 0g

Total Calories For Meal 7: 438

Meal 8:

  • Pudding

    Fat Free, Sugar Free Pudding Mix

    1 Package
    Protein 0g   |   Carbs 32g   |   Fat 0g

  • Skim Milk

    Skim Milk

    2 cups
    Protein 18g   |   Carbs 26g   |   Fat 0g

  • myofusion

    Myofusion

    1 scoops
    Protein 25g   |   Carbs 5g   |   Fat 3g

Total Calories For Meal 8: 482.5

Training

Day 1: Chest
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    5 sets of 15, 12,10,10,10 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    4 Sets 12,10,10,8 reps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    4 Sets 10,10,10,10 reps
  • Machine Bench Press Machine Bench Press

    Machine Bench Press

    3 Sets 15,12,10 reps
  • Butterfly Butterfly

    Butterfly

    4 Sets 12,12,12,12 reps
Day 2: Quads/Calves
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    6 sets of 8-10 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    6 sets of 8-10 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    5 Sets 15,12,12,10,10 reps
  • Barbell Squat Barbell Squat

    Barbell Squat

    6 Sets 12,12,10,10,8,6 reps
  • Leg Press Leg Press

    Leg Press

    4 Sets 12,10,10,8 reps
  • Smith Machine Squat Smith Machine Squat

    Smith Machine Squat

    4 Sets 12,10,8,6 reps
Day 3: Rest
Day 4: Shoulders
  • Standing Military Press Standing Military Press

    Standing Military Press

    4 Sets 12,10,8,8 reps
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    4 Sets 10,10,8,8 reps
  • Barbell Shrug Barbell Shrug

    Barbell Shrug

    4 Sets 15,12,12,10 reps
  • Smith Machine Shrug Smith Machine Shrug

    Smith Machine Shrug

    3 Sets 12,12,12 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    3 sets of 12,10,8 reps
    one arm at a time
  • Front Plate Raise Front Plate Raise

    Front Plate Raise

    3 Sets of 12,10,8 reps
    25,35,45lb plates
Day 5: Arms
  • Barbell Curl Barbell Curl

    Barbell Curl

    4 Sets 12,10,10,8 reps
  • Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

    Dumbbell Alternate Bicep Curl

    4 Sets 12,10,8,8 reps
  • Standing Dumbbell Reverse Curl Standing Dumbbell Reverse Curl

    Standing Dumbbell Reverse Curl

    4 Sets 12,10,10,8 reps
  • One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl

    One Arm Dumbbell Preacher Curl

    3 Sets 12,12,12 reps
  • Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

    Dumbbell One-Arm Triceps Extension

    4 Sets 12,10,10,8 reps
  • Weighted Bench Dip Weighted Bench Dip

    Weighted Bench Dip

    4 Sets 15,12,12,10 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    4 Sets 12,10,10,8 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    3 Sets 12,10,10 reps
Day 6: Back/Hamstrings
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    4 Sets 15,12,10,8 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    4 Sets 15,12,10,8 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    4 Sets 12,10,10,8 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    4 Sets 12,10,10,10 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    4 Sets 12,10,10,10 reps
  • Hack Squat Hack Squat

    Hack Squat

    4 Sets 12,12,10,8 reps
Day 7: Rest

Abdominals: Trained every other day alternating between weighted exercises on one day and non-weighed the next abdominal day. I use a variety of different exercises with my main focus being on controlling the movement and maximizing the contraction.

Cardio: Moderate intensity cardio for 30 minutes first thing in the a.m. and 20 minutes post-workout daily.

Ryan Hughes' Personal Philosophy

Nutrition

My approach to nutrition is very simple. Over the past few years I have tried various foods, quantities and timing strategies and I believe I have found what works best for me. I stick to simple quality protein sources and complex carbohydrates. My diet does not contain a ton of variety as you can tell which may not be right for everyone.

However, I don't mind the lack of variety and I enjoy knowing exactly what I am getting each and every day. The lack of variety makes it easy for me to plan ahead and prepare my food. Grocery shopping and meal preparation are a breeze for me because I stick to simple, high quality foods which require little preparation time and effort.

My strategy is simple, quick and easy!

Training

My training strategy is also straight forward. I stick to basic compound movements to optimize gains in lean muscle mass. These movements have always worked for me, so I figure, why change? I never understood why people, who are making solid steady gains, would completely revamp their training routine.

I think switching your routine and keeping things fresh is absolutely critical, but to throw out everything and start fresh is silly. I always include the basic compounds movements and build around them. I rarely "bulk" anymore. I take a few months to try and add new muscle mass each year, but these periods of time I still eat clean.

My training during these periods is somewhat lower reps and heavier weight. During a cutting phase, I typically reduce the weight, increase the training volume and add in cardio.

Supplementation

Supplementation for me is very regimented and consistent. I believe this to be the key to supplementation success. I have always used Gaspari Nutrition products.

In fact my first supplement stack ever was Size-On SuperPump 250. So, signing with Gaspari Nutrition was sort of like a dream come true for me. If you look back into my forum posts, blogs and comments you will find that I have always supported the brand and used the products.

I also use fish oils and Genr8 Vitargo, which is a great product to use post-workout. I use Vitargo year round, even when cutting. One tip I would give anyone who is looking to add a supplement regimen to their current plan is, get everything else in check first.

Do not rely on supplements; use them in addition to a balanced diet and strict training regimen. You will see great results if you use these products properly in the right nutritional and training environment.

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