What Does The Shawn Ray Workout Routine Look Like?
Want to pack on muscle and look like a world-champion bodybuilder? There’s no better person to emulate than multi-time champion Shawn Ray.
Shawn Ray has won the Arnold Classic, and the Junior Nationals, and he finished in the top five of Mr. Olympia 12 years in a row from 1990 to 2001. That final accomplishment is impressive enough, but it’s even more impressive considering Shawn is only 5’7” and most of his competitors are taller and bigger than him.
In the bodybuilding community, Shawn is known for his sculpted body and his symmetrical appearance. He didn’t get that body overnight, though. It’s taken years of disciplined training and eating to get a peak physical condition.
Like many bodybuilders, Shawn changes his routine constantly to get better results. However, he has said he follows the same general format. Below are routines he has used consistently in the past to get big gains and muscle growth.
Shawn Ray Workout Routine
Shawn works out five days a week, usually taking Saturdays and Sundays off for something he calls active rest. Below are his workouts for Monday through Friday:
Monday – Chest
On Mondays, Shawn works his chest. In all the exercises below, he does five sets of 12 reps.
- Incline dumbbell bench press
- Flat bench press
- Flat dumbbell chest fly
- Standing cable fly
Tuesday – Back
Tuesday is back day for Shawn. The sets and reps vary based on the exercise.
- Wide-grip pull-up – 5 sets at 5 reps each
- Dumbbell row – 5 sets at 12 reps each
- Close-grip cable curl – 5 sets at 8 reps each
- Barbell row – 5 sets at 15 reps each
- Wide grip lat pulldown – 5 sets at 15 reps
Wednesday – Shoulders
This is shoulder day for Shawn. Every exercise below is done at four sets of 15 reps.
- Standing barbell overhead press
- Cable lateral raise
- Incline dumbbell rear delt fly
- Machine shrug
Thursday – Legs
Thursday is a big part of Shawn’s routine because it’s leg day. Shawn has said that leg day is what separates the men from the boys. It’s so important because strong legs give your body a sturdy base so you can support larger upper body muscles.
Here’s Shawn leg day routine:
- Leg extension – 4 sets of 15 reps
- Leg press – 4 sets of 12 reps
- Barbell stiff leg deadlift – 4 sets of 12 reps
- Barbell walking lunge – 4 sets of 15 reps
- Standing calf raise – 4 sets of 15 reps
- Seated calf raise – 4 sets of 15 reps
Friday – Arms
Friday is Shawn’s arms day. It’s a simple, quick routine of only four exercises, all at four sets of 15 reps.
- Single-arm preacher curl
- Dumbbell triceps extension
- Alternating dumbbell curls
- Triceps rope pulldown
Saturday and Sunday – Active Rest
Shawn doesn’t workout on the weekends but that doesn’t mean he takes it easy. He uses the weekend for something he calls active rest.
Rest is an important part of training. When you lift weights, you actually create small microtears in the muscle tissue. During the rest period, the muscles create new tissue to heal the small tears. This is how you create new muscle mass and grow larger muscles.
If you don’t rest, you don’t give yourself the chance to develop new muscles. You also risk injury that could derail your training routine. Rest is critical for long-term muscle growth.
Shawn uses a rest technique called “active rest.” In active rest, you are not lifting weights, but you are still active. You do things that require athletic ability and functional movement and keep your body active, but without strain on your muscles.
For example, active rest could include a light jog or walk around your neighborhood. It might mean going on a hike or a bike ride. Or you could play basketball or some other sport. Perhaps you could even just have fun in the yard with the kids.
The key is to rest your muscles, but still stay somewhat active so your body doesn’t get stiff. A couple days of active rest every week will help you see larger gains in your routine.
Bulking vs. Cutting
Another important part of the routine is the idea of bulking versus cutting. Bulking is a training period in which one is trying to add muscle. Cutting is a training period where the goal is to burn fat. Muscle growth and weight lifting are important in both phases, but the approach to cardio and diet change in each stage of training.
When Shawn is bulking, he does very little cardio as part of his workout. He sticks to the routine above and eats more calories everyday. The goal is to add as much muscle as possible, so he will eat high-protein foods and focus all of his training on muscle growth activities like weightlifting.
In the cutting phase, Shawn adds in a cardio component to burn fat. He may hop on the treadmill or stairclimber for 30 minutes after each workout. Or he sometimes does a cardio routine in the morning and again in the evening.
During this phase, he will also alter his diet by cutting down on calorie consumption. He especially eliminates complex carbohydrates during the cutting phase to further encourage fat loss.
The bulking phase is what adds the muscle. The cutting phase burns fat to give that cut, sculpted physique. Both phases are important. Shawn will typically bulk for 6-8 weeks and then switch to a cutting phase in the 4-6 weeks right before a bodybuilding show. The goal is to be as cut as possible when the show arrives.
Shawn’s Diet
No training routine can be completely successful without the right diet. The food you eat is the fuel for your body and your workout routine. If you eat the wrong things, you likely won’t see the results that you want.
Shawn’s diet changes depending on whether he’s bulking or cutting. If he’s bulking, he’s been known to eat up to 2700 calories a day. When he’s cutting that number can drop down to 2,000 calories per day.
You should base your caloric intake on your specific height, weight, and workout goals. Everyone’s body is different, so what works for Shawn may not necessarily be right for you. There are many apps and online calculators available online that will help you determine what your caloric intake should be based on your body size and your training goals.
Generally speaking, Shawn’s diet consists of protein, fruits and vegetables, and the occasional carbohydrate. Even when he does eat carbohydrates, they are simple carbs from things like baked potatoes. They’re not complex carbs commonly found in bread, fried food, and most junk food.
The Specifics of His Diet
He eats six meals per day. Four of those meals will usually have three components that follow a similar format:
- Lean protein like chicken, fish, tuna, or a steak with the fat trimmed off
- Vegetables like steamed broccoli, spinach salad, or mixed greens
- Simple carb like a baked potato with no toppings
For his fifth meal, he usually eats a fruit medley that includes watermelon, cantaloupe, pineapple, and grapes. His sixth meal is a little unusual, but it’s packed with protein. It’s 12 hard boiled eggs accompanied by steamed broccoli. It may not sound appetizing, but it’s loaded with the protein you need to fuel muscle growth.
If you want to be the next Shawn Ray, you have to be disciplined both in the gym and in the kitchen. Shawn got where he is through years of training and dedicated nutrition. Follow his footsteps to grow massive muscles and gain a chiseled physique.
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