Ryan Hughes

IFBB Men's Physique Competitor / Fitness Model

  • D.O.B. - June 24
  • From - West Chester, PA
  • Height - 6'1"
  • Weight - 205 lbs.

Ryan Hughes is a fitness model, personal trainer and was one of the first two competitors to earn a pro card in the new IFBB Men’s Physique division. Having started out as a skinny, 125-lb teenager, Ryan has devoted himself to physical fitness and over the years has built one of the most enviable physiques in the industry.

His wealth of knowledge and experience and his unique training style, which he has coined the “Blast Training System,” have helped him build a thriving personal training and consulting business along with his career as a model and now a professional physique competitor.

Ryan is relentless in his pursuit of physical excellence and passionate about sharing his knowledge with others as they attempt to reach their own goals, making him a perfect fit with the other elite members of Team BSN®.

Best Tasting Protein Powder - SYNTHA-6
N.O.-XPLODE - PUSH
Gym Motivation - Team BSN
Ryan Hughes - IFBB Physique Pro
Arnold Classic 2013 - Highlights!

MONDAY / CHEST

  • Incline Dumbbell Press (superset) - 15, 12, 10, 8, 6
  • One Arm Dumbbell Rows - 15, 12, 10, 8, 6
  • Barbell Bench Press (superset) - 20, 20, 20, 20
  • Barbell Bent Over Rows - 20, 20, 20, 20
  • Wide Grip Lat Pulldows (superset) - 20, 20, 20, 20
  • Cable Flyes - 20, 20, 20, 20
  • Pull-Ups (superset) - 50 total reps
  • Push-Ups - 50 total reps

TUESDAY/ BACK

  • Burpees into Pull-Ups - 30 total reps
  • Wide Grip Lat Pulldowns (superset) - 12, 10, 8, 6
  • Standing Straight Bar Pulldowns - 20, 20, 20, 20
  • Reverse Grip Cable Rows (superset) - 12, 10, 8, 6
  • High Cable Rope Pulls - 20, 20, 20, 20
  • Rack Deadlifts - 15, 12, 10, 8, 6
  • Burpees into Pull-Ups - 30 total reps

WEDNESDAY / SHOULDERS

  • Dumbbell Arnold Press - 75 total reps
  • Barbell Military Press - 15, 12, 10, 8, 6, 4
  • Dumbbell Lateral Raises (superset) - 12, 12, 12, 12
  • Cable Upright Rows - 20, 20, 20, 20
  • Kettle Bell Swings (triset) - 20, 20, 20, 20
  • Cable Reverse Flyes (triset) - 12, 12, 12, 12
  • Steering Wheels - 30 sec x 4

THURSDAY / LEGS

  • Barbell Squats (triset) - 15, 15, 12, 10, 8, 6
  • Leg Extensions (triset) - 20, 20, 20, 20
  • Body Weight Stationary Lunges - 30, 30, 30, 30
  • Leg Press (triset) - 12, 10, 8, 6
  • Lying Hamstring Curls (triset) - 20, 20, 20, 20
  • Squat Jumps - 10, 10, 10, 10
  • Stiff Leg Deadlifts - 12, 10, 8, 6
  • Dumbbell Step Ups - 10, 10, 10, 10
  • Mountain Climbers - 30 secs x 4

FRIDAY/ ARMS

  • Cable Curls - 100 total reps
  • Overhead Dumbbell Extensions (superset) - 20, 15, 12, 10, 8
  • Straight Bar Curls - 20, 15, 12, 10, 8
  • Skull Crushers w/ Presses (superset) - 15, 12, 10, 8
  • EZ Bar Reverse Curls (dropset) - 12, 12 x 4
  • Weighted Bench Dips

SATURDAY/ HIIT

  • 500 Meter Row (superset)
  • Bodyweight Squats (superset) - 25
  • Stability Ball Crunches (superset) - 30
  • Sprints - 30 seconds
  • Targeted Rounds - 5 rounds

SUNDAY/ ABS & CALVES

  • Hanging Leg Raises - 50 total reps
  • Medicine Ball Twists - 50 total reps
  • Windshield Wipers (superset) - 10, 10, 10, 10 (each side)
  • Bosu Ball Plank - 60 seconds x 4
  • Seated Calf Raises (Toes In) - 10, 10, 10 x 4
  • Donkey Calf Raises - 0, 15, 12, 10, 8, 20

8:00 A.M.

  • 6 Egg Whites
  • 1/2 Cup Oats
  • 2 Caps BSN HyperShred

10:00 A.M.

  • 2 Scoops BSN IsoBurn
  • 1oz. Raw Almonds

12:30 A.M.

  • 6oz. Grilled Chicken
  • 1oz. Raw Almonds
  • 1 Cup Green Vegetables

3:30 P.M.

  • 6oz. Salmon
  • 8oz. Sweet Potato

4:30 P.M.

  • 1 Scoop BSN N.O. Xplode 2.0
  • 4:30 PM 1 Scoop BSN Amino-X
  • 3 Tabs BSN Nitrix 2.0

During Workout

  • 1 Scoop BSN Amino-X

7:00 P.M.

  • 2 Scoops BSN IsoBurn
  • 1 Scoop BSN CellMass 2.0

8:00 P.M.

  • 6oz. Tilapia
  • 8oz. Sweet Potato
  • 1 Cup Green Vegetables

10:00 P.M.

  • 1 Scoop BSN Syntha-6
  • 2 Tbsp. Nuts 'N More Almond Butter