Ross Eagley is a British powerlifter and fitness coach who has become a well-known name in the world of strength sports. In this article, we’ll take a closer look at his background, career, workout and diet plan, social media activity, measurements, and records.
Career: Ross Eagley was born on January 6, 1994, in England. He started lifting weights at the age of 16 and quickly fell in love with powerlifting. He began competing in powerlifting competitions at the age of 18 and has since won several titles, including the British Powerlifting Championships and the European Powerlifting Championships. He has also worked as a fitness coach, helping others achieve their strength and fitness goals.
Workout Plan
Ross Eagley’s workout plan consists of a combination of strength training and accessory work. He typically trains five days a week, focusing on the three main lifts – squat, bench press, and deadlift – as well as other compound movements such as pull-ups and rows. His workouts are designed to improve strength, power, and overall fitness.
Here is a more detailed breakdown of Ross Eagley’s workout plan:
Monday – Squat and Lower Body Accessory Work
- Warm-up: 5-10 minutes of cardio
- Squat: 5 sets of 3-5 reps
- Romanian deadlift: 4 sets of 8-10 reps
- Leg press: 4 sets of 8-10 reps
- Leg curl: 4 sets of 8-10 reps
- Standing calf raise: 4 sets of 12-15 reps
- Cool-down: Stretching
Tuesday – Bench Press and Upper Body Accessory Work
- Warm-up: 5-10 minutes of cardio
- Bench press: 5 sets of 3-5 reps
- Incline dumbbell press: 4 sets of 8-10 reps
- Barbell row: 4 sets of 8-10 reps
- Pull-ups: 4 sets of 8-10 reps
- Dumbbell curls: 4 sets of 8-10 reps
- Cool-down: Stretching
Wednesday – Rest Day
- Rest and recovery
Thursday – Deadlift and Lower Body Accessory Work
- Warm-up: 5-10 minutes of cardio
- Deadlift: 5 sets of 3-5 reps
- Good morning: 4 sets of 8-10 reps
- Leg press: 4 sets of 8-10 reps
- Leg extension: 4 sets of 8-10 reps
- Seated calf raise: 4 sets of 12-15 reps
- Cool-down: Stretching
Friday – Bench Press and Upper Body Accessory Work
- Warm-up: 5-10 minutes of cardio
- Bench press: 5 sets of 3-5 reps
- Dumbbell flyes: 4 sets of 8-10 reps
- Lat pulldown: 4 sets of 8-10 reps
- Seated cable row: 4 sets of 8-10 reps
- Tricep pushdown: 4 sets of 8-10 reps
- Cool-down: Stretching
Saturday – Conditioning and Accessory Work
- Warm-up: 5-10 minutes of cardio
- Kettlebell swings: 4 sets of 20-30 reps
- Battle ropes: 4 sets of 20-30 seconds
- Plank: 4 sets of 30-60 seconds
- Hanging leg raises: 4 sets of 10-12 reps
- Reverse hyperextension: 4 sets of 12-15 reps
- Cool-down: Stretching
Sunday – Rest Day
- Rest and recovery
Diet Plan
Ross Eagley follows a high-protein diet that is rich in whole foods and nutrient-dense sources of carbohydrates and fats. His diet is designed to support muscle growth, recovery, and overall health.
Protein Sources: Ross Eagley consumes a variety of high-protein foods, including lean meats such as chicken, turkey, and fish, as well as plant-based sources of protein such as tofu, tempeh, beans, and lentils. He typically aims to consume at least 1 gram of protein per pound of body weight per day to support muscle growth and recovery.
Carbohydrate Sources: Ross Eagley consumes complex carbohydrates such as brown rice, sweet potatoes, quinoa, and whole wheat pasta. He also includes plenty of fruits and vegetables in his diet to provide vitamins, minerals, and fiber.
Fat Sources: Ross Eagley includes healthy sources of fats in his diet, such as avocado, nuts, seeds, olive oil, and fatty fish like salmon. These fats provide important nutrients for overall health and also help to support hormone production.
Meal Plan: Here is an example of what a typical day of eating might look like for Ross Eagley:
Breakfast:
- 3 eggs scrambled with spinach and tomatoes
- 2 slices of whole-grain toast
- 1 cup of coffee
Mid-Morning Snack:
- Greek yogurt with mixed berries and a handful of almonds
Lunch:
- Grilled chicken breast with sweet potato and steamed broccoli
- 1 apple
Afternoon Snack:
- Protein shake with almond milk and a banana
Dinner:
- Grilled salmon with quinoa and roasted asparagus
- 1 orange
Evening Snack:
- Cottage cheese with chopped fruit and honey
Overall, Ross Eagley’s diet plan focuses on whole, nutrient-dense foods that support muscle growth and recovery, as well as overall health and wellness. He also includes plenty of variety in his diet to ensure that he gets a wide range of nutrients and to prevent boredom with his meals. It’s important to note that this diet plan may not be appropriate for everyone, and it’s important to consult with a registered dietitian or healthcare professional before making any significant changes to your diet.
Social Media Activity
Ross Eagley has a strong presence on social media platforms such as Instagram and YouTube, where he shares photos and videos of his workouts, nutrition tips, and lifestyle. He has a loyal following of strength enthusiasts who look to him for motivation and inspiration.
Measurements
Ross Eagley stands at 6’1″ tall and weighs around 220 pounds. He has an impressive physique with a low body fat percentage and well-defined muscles.
Records
His personal records include a squat of 771 pounds, a bench press of 518 pounds, and a deadlift of 821 pounds.
In conclusion, Ross Eagley is a highly respected powerlifter and fitness coach who has inspired many people around the world to pursue their strength and fitness goals. His dedication to his craft and his commitment to promoting health and wellness have made him a role model for strength enthusiasts everywhere. His workout and diet plan emphasizes the importance of consistency and balance, and his social media presence serves as a source of motivation and inspiration for those looking to improve their strength and overall fitness.
