Terrence Ruffin incorporates a push/pull training split.
Strength training aids optimal physical health and conditioning, increased energy levels, and a reduced risk of life-threatening diseases, such as cardiovascular diseases (1). Additionally, it’ll help you build a well-developed physique. Understanding the importance of exercise leads us to the next question: which exercises should you choose, and how can you develop a workout routine that complements your lifestyle?
Our team at Generation Iron is going to address these concerns by showcasing the workout routine of top bodybuilder and athlete Terrence Ruffin.
| Full Name: Terrence Ruffin | ||
| Weight | Height | Date of Birth |
| (70.3 – 74.8 kg) 155 – 165 lbs | (166 cm) 5’5″ | 10/22/1993 |
| Division | Era | Nationality |
| Classic Physique | 2010s, 2020s | American |
Who Is Terrence Ruffin?
Terrence Ruffin is an IFBB Pro League bodybuilder who competes in the Classic Physique division. In 2014, at 21, he became the youngest athlete to earn his pro card after winning the NCP Nationals.
Ruffin started lifting weights in his early teens in his mother’s friend’s home gym. During his freshman year of high school, he played football, increasing his mass and strength. He also did resistance training at the gym.
Immediately after high school, Terrence Ruffin enlisted in the military, specifically aiming for the Tactical Air Control Arm of the Air Force. Unfortunately, he didn’t make the list, failing to pass a field training test. His failure to pass the field training test disappointed him, but he still forged ahead to join the Air Force. They assigned him to Keesler Air Force Base in Mississippi, where he did avionics training.
During his time with the military, Terrence Ruffin found it easier to chase his passion for bodybuilding full-time. He competed in the 2016 and 2017 Olympia, where he placed 9th and 6th while serving in the military. Ruffin also competed in the 2018 Olympia and ended up in 6th position.
2020 was an impressive year for Terrence Ruffin as he came in second in the Olympia and Arnold Classic. This spurred him on to the following year, where he won the Arnold Classic and second place in Olympia. In 2022, he went home with the crown in the Arnold Classic but fell off the top at the Olympia, taking sixth place.
2023 was an interesting year for Terrence Ruffin, as he decided to withdraw from the Arnold Classic. He stated he wanted to use the opportunity to add more mass. 2024 also came with challenges, as he couldn’t compete in Olympia even after winning the Sheru Classic India Pro show in India. This was because of an elbow injury and wanting to get closer to his weight cap.
Terrence Ruffin’s Workout Routine Approach
Terrence Ruffin trains based on his feelings but can be very strategic. When he combines workouts with his coach, Joe Bennett, they follow training splits that suit his style. Ruffin also exercises using a combination of machines and free weights. He’s a fan of any new technology that can improve his look. Terrence Ruffin also does cardio five times a week for 20 minutes daily.
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Sometimes, Terrence Ruffin includes sprinting as part of his training, dating back to his time in the military. He also uses treadmills and elliptical machines when he can. This study reveals that running on treadmills is also effective and can decrease body fat percentage and improve physical fitness (2).
Workout Routine
Below is Terrence Ruffin’s workout routine.
Leg Exercises
| Exercises | Sets | Reps |
| Machine Seated Hamstring Curls | 3 | 12 |
| Banded Hack Squats | 4 | 8 – 10 |
| Superset – Lying Hamstring Curls & Leg Extensions | 4 | 10 |
| 4 | 10 | |
| Sled Pushes | 4 | 15 – 20 yards |
| Calf Raises | 4 | 12 – 15 |
Pull Push Exercises
| Exercises | Sets | Reps |
| Seated Cable Flys | 3 | 12 – 15 |
| Superset – Single Arm Lat Pulldowns & Seated Y-Cable Raises | 3 | 8 – 10 |
| 3 | 8 – 10 | |
| Seated Rows (Using an Underhand Grip) | 2 | 10 – 15 |
| Seated Straight Arm Lat Pulldowns | 2 | 10 – 12 |
| Rack Chin-Ups | 2 | AMRAP |
For some individual muscle training, he does the following exercises:
Back and Biceps Exercises
- Single-Arm Pulldowns
- Machine Chest-Supported T-Bar Rows
- Machine Rows
- Hyperextensions
- Reverse Pec Decks
- Seated Cable Bicep Curls
- Drop Sets – Reverse Curls
Arm Exercises
When training arms, Terrence Ruffin does circuit training of about two to three sets with 60 seconds to two minutes rest between exercises. He also supersets his arm exercises.
- Superset – Close-Grip Swiss Bar Bench Presses & Single Arm Preacher Curls (2 – 3 sets with two minutes rest between exercises).
- Hammer Curls
- Incline Cable Curls
- Rope Pressdowns
- Rope Overhead Extensions
- Forearm Pronation/Supination Using Clubs
Terrence Ruffin’s Diet
Terrence Ruffin keeps to a strict diet and believes it’s a factor in his success. He considers water an essential part of his meals, drinking about a gallon daily. When bulking, he eats six meals daily, totaling about 4,000 calories. He occasionally indulges in cheat meals by having some pizza and fast food. Below is Terrence Ruffin’s diet:
Meal 1
- 4 Eggs
- 3 Ounces of Bison
- 2 Packets Grits
- Natural Peanut Butter
- Gatorade Powder
- Carb Powder
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Meal 2
- 4 Cups of Fruity Pebbles with Cashew Milk
- 2 Scoops of Protein Powder
Meal 3
- 320g of Watermelon
- 7 Ounces of Chicken
Meal 4
- 6 Ounces of Flank Steak
- 1 Cup Cream of Rice
- Sugar-Free Teriyaki Sauce
Meal 5
- 1 Cup of White Rice
- 7 Ounces of Chicken
- Zucchini
Meal 6
- 6 Ounces of Beef
- Buns
- Pickles with Ketchup & Mustard
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References
- Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
- Singh, G., Kushwah, G., Singh, T., Ramírez-Campillo, R., & Thapa, R. K. (2022). Effects of six weeks outdoor versus treadmill running on physical fitness and body composition in recreationally active young males: a pilot study. PeerJ, 10, e13791. https://doi.org/10.7717/peerj.13791
