Omar Isuf
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Who Is Omar Isuf?

Omar Isuf is a well-known fitness athlete, videographer, businessman, and author.

He entered the fitness market by releasing educational and amusing training videos and writing multiple books on the subject.

Short Career Of Omar Isuf

His career began when Omar Isuf was a young child, participating in various sports for his school.

Omar “lost touch” with physical exercise later in high school, meanwhile, as a result of academic obligations. As a result, he gradually became in shape.

Omar felt he had “gone too far” with his sedentary lifestyle during his first year of college. He decided to start weightlifting to get in shape.

This choice rapidly paid off because Omar was able to develop a beautiful physique with the aid of his training buddy.

Then he began posting videos of his transformation and workout routines on YouTube. He amassed enormous internet fame over time and turned into a trainer and an inspiration to his followers.

“I am proud of how dedicated I’ve been throughout the years. Many of my friends who started lifting with me stopped a long time ago. I made a promise to my younger self, and I intend to keep it. I lift because I love to lift, it’s as simple as that.”

Body Measurements of Omar Isuf

Full Name: Omar Isuf
WEIGHT: 175 – 185lbs (79.4 – 83.9kg) 
ERA: 2010
PROFESSION: Fitness competitor, business owner, author, and social media influencer
AGE: 5’9″ (175cm)

Omar Isuf


Successes in Business

  • Author of several fitness books
  • Clothing line owner
  • Video content creator

Personal Strength Records

  • 350 pounds bench press
  • 500 pounds squat
  • 585 pounds deadlift


Bodily Deterioration

Omar Isuf claims that being active as a child was “in my blood.” He borrowed this example from his mother, a sprinter who excelled in competition.

He participated in numerous sports both in elementary school and into middle school. include baseball, soccer, track, and field, and for a little time, martial arts.

But after he started his new high school academic program, everything changed. Omar was forced to give up athletics because the curriculum required so much time. It was “all downhill from there on,” as he puts it.

He eventually lost all physical fitness as a result of the absence of exercise, which “took its toll.”

Returning to his Roots

Omar ignored his lack of physical fitness for a while. However, during his first year in college, this changed. Around this time, he competed in a race against a former track teammate and, in his words, “was floored.”

In addition to losing to his former teammate, Omar also nearly passed out due to poor physical health. At this point, Omar understood that he had allowed things to “slip too far.”

He claims that after this, a passion for fitness “ignited” within him. Omar decided to get back in shape through weightlifting rather than returning to sports.

He started going to the university’s gym and asking his more seasoned friends for suggestions.

In a brief period, Omar’s body started to alter. After three years of increasing his training in the gym, he was in the best form of his life.

Internet Resources

Omar started a YouTube channel in 2009 after his transformation, where he decided to share his fitness journey with the globe.

His capacity to provide educational material with a dash of comedy in it led to the channel’s rapid “blow-up” in popularity. Omar was then able to establish himself in the fitness business as a result of this.

With his clothing line and several fitness books, he has since established himself as a well-known internet fitness expert.


Omar is a bodybuilder and a powerlifter. To maximize his strength and muscle growth, he mixes these two disciplines in his workout routine.

Omar will devote entire weeks or months to working on his strength by performing 1-3 rep max lifts in compound exercises. Similarly, there are times when he only engages in muscular growth—also known as hypertrophy—training.

Weekly Workout Split for Omar

Day 1: Squat Focus

  • Low-Bar Squat, 3-5 Sets Of 3-5 Reps
  • Deficit Deadlift, 3-4 Sets Of 4-6 Reps
  • Front Squat, 2-3 Sets Of 6-8 Reps
  • Glute Ham Raise, 2-3 Sets Of 10-12 Reps
  • Ab-Wheel Roll-Out, 2 Sets Of 12-15 Reps

Day 2: Pull Hypertrophy

  • Bent-Over Rows, 3-4 Sets Of 6-8 Reps
  • Pull-Ups, 3 Sets Of 8-10 Reps
  • Seated Rows, 2-3 Sets Of 8-10 Reps
  • Face Pulls, 2 Sets Of 10-12 Reps
  • Hammer Curls, 3 Sets Of 10-12 Reps
  • Incline Dumbbell Curl, 3 Sets Of 12-15 Reps

Day 3: Push (Horizontal Focus)

  • Medium Grip Barbell Bench Press, 3-5 Sets Of 3-6 Reps
  • Overhead Press, 3-4 Sets Of 6-8 Reps
  • Floor Press, 3 Sets Of 8-10 Reps
  • Incline Dumbbell Press, 2-3 Sets Of 10-12
  • Side Lateral Raise, 2 Sets Of 12-15 Reps
  • Decline Triceps Extensions, 3 Sets Of 15 Reps

Day 4: Legs (Deadlift Focus)

  • Barbell Deadlifts, 3-5 Sets Of 3-5 Reps
  • Back Deep Squats, 3 Sets Of 4-6 Reps
  • Stiff-Legged Barbell Deadlift3 Sets Of 8 Reps
  • Goblet Squat, 3 Sets Of 12-15 Reps
  • Pallof Press, 2-3 Sets Of 10+ Reps

Day 5: Back (Hypertrophy Focus)

  • Bent-over Rows, 3-4 Sets Of 6-8 Reps
  • Chin-ups, 3 Sets Of 8-10 Reps
  • Seated Cable Rows, 2-3 Sets Of 8-10 Reps
  • Face Pulls, 2 Sets Of 10-12 Reps
  • Hammer Curls, 3 Sets Of 10-12 Reps
  • Barbell Curls, 3 Sets Of 12-15 Reps

Day 6: Push (Vertical Focus)

  • Overhead Press, 3-5 Sets Of 3-6 Reps
  • Close-grip Bench Press, 3-4 Sets Of 6-8 Reps
  • Football Bar Overhead Press, 3-4 Sets Of 6-8
  • Floor Press, 2-3 Sets Of 10-12 Reps
  • Rope Overhead Triceps Extension, 3 Sets Of 12-15 Reps
  • Side Lateral Raises, 2 Sets Of 15 Reps

Building the Foundation

The bench press, squat, deadlift, and military press are Omar’s top exercises. He claims that these exercises are crucial for developing a strong foundation of muscle and strength.

Some people, according to Omar, make the error of beginning their gym training with simply solitary exercises. Omar thinks this is a serious error because it might result in injuries and muscle imbalances.


Adaptable Diet

Omar adopts an IIFYM diet philosophy. This implies that as long as it is consistent with his daily calorie and macronutrient intake goal, he does not restrict himself from eating particular meals.

When it comes to the definition of clean eating, Omar has this to say: “It’s kind of hazy.

Are we referring to whole foods? Despite being heavily processed, whey protein is extremely beneficial to human health. Therefore, when we use the term “clean eating,” we don’t fully grasp what it means. Isuf, Omar

IIFYM Meal Plan of Omar

Omar enjoys eating healthily even though he has a lot of leeways when it comes to selecting his meals, making sure to include fruits and vegetables that are high in antioxidants.

Omar’s meal plan appears like this;

1st Meal

  • Oat Flakes: 1 Cup
  • Wild Blueberries: 1 Cup
  • Flaxseed: 1 Tbsp
  • Banana: 1 Medium
  • Goat Milk: 1 Cup
  • Water: 1 Cup
  • Protein Powder: 1 Scoop
  • Goat Milk: 1 Cup
  • Spinach: 1/2 Cup

2nd Meal

  • Whole Eggs: 4
  • Egg Whites: 4
  • Fruit: 2 Pieces
  • Ezekiel Bread: 2 Slices
  • Butter: 1 Tbsp

3rd Meal

  • Chicken Breast: 4 Oz.
  • Jasmine Rice: 1-1/2 Cups
  • Assorted Veggies: 1 Cup
  • Coconut Oil: 1 Tbsp

4th Meal

  • Top Sirloin: 6 Oz.
  • Asparagus: 1 Cup
  • Sweet Potato: 1 Medium
  • Avocado: 1/2

Supplements to Boost Your Power

Omar Isuf takes common bodybuilding supplements like whey protein, beta-alanine, tyrosine, and creatine. These increase his workout endurance while also assisting with power production.

A whey protein supplement also aids in the development of new muscle for him.

What Omar Isuf Can Teach Us?

Omar Isuf frequently emphasizes how bodybuilding isn’t for anyone looking for quick results.

His metamorphosis was anything but effortless; it took him years of ideal nutrition, vigorous exercise, and adequate rest to develop his physique. It was slow and unpleasant, but worth it, as he puts it.

In light of Omar’s experience, be prepared for a protracted and possibly at times tiresome trip if you wish to develop a fantastic-looking physique. But if you have the same attitude and commitment as Omar, you can achieve anything you set your mind to.

Keep to Your Course

Omar frequently advises his followers to choose their paths instead than listening to what society has to say. Omar’s message to everyone is this;

“There are instances when keeping your ambitions to yourself is preferable. When I graduated from high school, I believe you were required to list your career goals in the yearbook.

Everyone made a list of their ambitious goals, such as becoming a doctor, attorney, politician, CEO, etc. I noted that I intended to operate a hot dog stand (not joking here).

In other words, I didn’t know what I wanted exactly, but it was not to be like everyone else.

You sometimes have to go your way to figure out who you are and what you’re actually about. Find a subject that you are passionate about and let it consume you.

Much preferable than simply letting life pass you by while attempting to fit in or be someone you’re not. Isuf, Omar