Here’s the USA Based IFBB Pro & Air Force Airman Terrence Ruffin’s Workout Routine
Terrence is an IFBB Professional bodybuilder of Alabama, USA who is popular to be one of the youngest people ever to get a Pro Card in 2014 by winning the competition of NCP Nationals.
He’s a professional athlete who has several IFBB Pro competition winnings under his belt. For instance, he’s won the IFBB Tampa Pro (2016) and the Kentucky Pro (2016), which has helped him make his name in the professional competition circuit. Nonetheless, if you’re a fan who wants to know about Terrence Ruffin’s workout routine, then this article is going to help you with that.
Terrence Ruffin’s Workout Routine Approach
Terrence likes training based on his feelings, but it’s strategic. He likes combining workouts with Joe Bennett, his coach, both like following workout split that suits Terrence’s style. Similarly, he likes doing exercises in combination with free weights and machines while adding around 20 minutes of cardio on a daily basis.
Terrence Ruffin’s Workout Routine
Here below is one such workout plan of Terrence. It’ll give you an overall idea about his workout philosophy, such as how many reps or sets he does per exercise, how he likes scheduling his workout sessions, and more.
Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated Leg Curls | 3 | 12 |
| Hack Squats W/ Band | 4 | 8 – 10 |
| Lying Leg Curls Superset W/ Leg Extensions | 4 | 10 |
| Sled Push | 4 | 15 – 20 Yards |
| Calf Raises | 4 | 12 – 15 |
Pull Push
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated Cable Flys | 3 | 12 – 15 |
| 1 Arm Lat Pulldowns Superset W/ Seated Y – Cable Raises | 3 | 8 – 10 |
| Seated Rowing (Underhand Grip) | 2 | 10 – 15 |
| Straight Arm Lat Pulldowns | 2 | 10 – 12 |
| Rack Chin – Ups | 2 | Till Failure |
Back & Biceps
- 1 – Arm Lat Pulldowns
- Chest Supported T – Bar Rowing
- Machine Rowing
- Hyperextensions
- Seated Cable Biceps Curls
- Reverse Curls (Drop Set)
Arms
- DB Hammer Curls
- Incline Cable Curls
- Rope Press downs
- Rope Overhead Extensions
- Forearm Pronation/Supination W/ Clubs
Terrence Ruffin’s Diet Plan
Terrence likes keeping his diet strict. He believes, and he’s even right, that diet plays a crucial role in overall success. He likes drinking enough water to keep himself hydrated with meals and in his entire day. Similarly, when he’s bulking, he likes eating six meals a day which roughly totals about 4000 calories in a day. And, occasionally, he indulges in cheat meals such as fast food and pizza. Here, below is one such diet plan of him:
Meal 1:
- Eggs – 4
- Baison – 3 Ounces
- Natural Peanut Butter
- Grits – 2
- Carb Powder
- Gatorade Powder
Meal 2:
- Fruity Pebbles W/ Cashew Milk – 4 Cups
- Protein Powder – 2 Scoops
Meal 3:
- Chicken – 7 Ounces
- Watermelon – 320 Grams
Meal 4:
- Flank Steak – 6 Ounces
- Rice Cream – 1 Cup
- Teriyaki Sauce (Sugar Free)
Meal 5:
- White Rice – 1 Cup
- Chicken – 7 Ounces
- Zucchini
Meal 6:
- Buns
- Pickles W/ Mustard & Ketchup
- Beef – 6 Ounces
About Terrence Ruffin
Born on 22nd October 1993, Terrence grows up in Alabama, USA. His very first bodybuilding experience came at the early age of 13 when he got into the gym of his mother’s friends to play with weights. His interest in lifting weights started increasing in the coming years, and eventually, he took membership at a local gym when he got into high school in his first year.
He enjoyed lifting weights, and he said when he started initially, he was embarrassed as he could barely bench the bar without any support. However, as he kept going to the gym, he noticed his strength level was increasing gradually, and he started lifting weights.
Terrence Aiming for an Airforce as a Career & Bodybuilding Becoming New Dream
Terrence enjoyed lifting weights, but when it came to school, he wasn’t that interested. When he was 17 years old, he decided to join the Air Force as one of the ways to escape schooling. He wasn’t even interested in joining college, and he saw the armed forces are one of the ways to learn new skills and escape from schooling.
He joined the Tactical Air Control arm of the Air Force. However, he couldn’t pass the physical test, which they take in the week-long field training exercise. Hence, he got extremely distraught and had to return home and look for another career.
Though determined to join the Air Force, his way of dealing with the disappointment of not being able to pass through Air Force training, he threw himself into weight training. He got back to the gym, made some good friends, and started falling back into love for the workout he had.
In Mississippi, he was reassigned to the Keesler Air Force Base to train in avionics. He continued his workouts and also found many Air Force colleagues who shared the same love and passion as him.
Further, he continued with his workouts, and due to that, he started getting visible improvements. Hence, his friends also suggested he compete in bodybuilding competitions and he even did as an amateur. He took part in his very first competition in April 2013, where he was placed second in teen class and fifth in the 150-pound lightweight division. His victory also helped him get qualified for the Miami event, where he was able to win the competition.
Next year, in 2014, he attended the NPC National Championship (2014) and took everyone, including judges, by surprise as at the mere age of 21 years, he won the competition as well as his Pro Card, which also made him one of the youngest competitors of all time to get Pro Card.
Wrapping Up
Terrance is a true example of not giving up. He went through many setbacks and even failed in the training of an Air Force for the first time. But he didn’t let him affect it and he worked through it and got reassigned while throwing himself in bodybuilding.
Here, we’ve covered Terrence Ruffin’s workout routine and diet plan. For those who want to know about it, we encourage you to read this article as it’ll prove beneficial. Happy lifting!
