Rouhollah Mirhoseini
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Who is Rouhollah Mirhoseini?

Iranian bodybuilder Rouhollah Mirhoseini is a household name. He started bodybuilding competitions in 1999 when he was still a teenager.

He became well-known in a short period by taking first place in several national youth competitions.

Short Career of Rouhollah Mirhoseini

However, Rouhollah Mirhoseinis’s career didn’t take off until 2018. He earned three medals at some of the most prestigious bodybuilding competitions during this year. like the Fiji Pro Show, New Zealand Pro, and Australia Arnold Classic.

Rouhollah qualified for the IFBB league and solidified his position as one of the most formidable bodybuilders Iran has ever seen with his triumph at the Fiji Pro Show.

Iranians presently dominate amateur competitions around the world, winning the majority of the medals in each competition.

However, we still have a long way to go before we attain important professional milestones because adequate planning and nutrition are required.

Body Measurements of Rouhollah Mirhoseini

Full Name: Rouhollah Mirhoseini 
WEIGHT: 185 – 195lbs (83.9 – 88.5kg)
ERA: 2010
PROFESSION: Competitive Bodybuilder
HEIGHT: 5’8″ (172.5cm)

Rouhollah Mirhoseini


  • Competitive Bodybuilder
  • Sponsored Athlete

Awards and Achievements

  • Asian champion 2016
  • Arnold Classic Australia 2018, 1st place
  • New Zealand Pro show 2018, 1st place
  • Fiji Pro Show, 1st place in both his weight class and overall

Biography of Rouhollah Mirhoseini

Bodybuilding and Wrestling

Iran is where Rouhollah Mirhoseini was born and reared. He was interested in sports of all kinds as a child, with wrestling being his favorite.

He began wrestling “full-time” at the age of 15 to make a career out of it. Rouhollah was going through puberty at this time, and his physical appearance started to change significantly.

This allowed him to build a robust and muscular physique, especially when combined with his rigorous training for wrestling contests.

Rouhollah’s relatives and friends urged him to start bodybuilding after observing his development. He claims that this was a pivotal moment in his life. He decided to “change careers to become a bodybuilder” in 1999.

Iranian Victor

Rouhollah swiftly developed a physique befitting a bodybuilder because he already had strong physical foundations from years of athletic participation. At this point, he developed an interest in the competition to advance things.

He made an immediate impression on those watching. Rouhollah won his first championship and was crowned Iran’s bodybuilding champion by the conclusion of his first year of competing in the sport.

He subsequently carried on his winning ways by triumphing in numerous other junior and senior championships.

Going International

At the 2010 Asian Championships, which were held in Bahrain, Rouhollah finished in second place in international competitions. He placed among the top 5 at the World Championships in Azerbaijan shortly after.

Rouhollah’s body continued to advance over time, and so did his performance in competitions. He won the gold medal in Beijing in 2016. He earned the title of Asian bodybuilding champion with this triumph.

He won a bronze medal at the Dubai Fitness Expo a few months later. Rouhollah finished second at the IFBB Diamond Cup, which was held immediately after.

Turning Pro

Rouhollah won the 100kg+ division of the Fiji Championships in 2018, adding to his collection of medals. He qualified for the IFBB league and received the Pro Card as a result.

Rouhollah won the Arnold Classic Australia and the New Zealand Pro in the same year. He rose to the top of the Iranian bodybuilding scene with these accomplishments.

Rouhollah is still competing at the highest level and doesn’t appear to be slowing down.

Training of Rouhollah Mirhoseini

Five to seven times a week, Rouhollah works out in the gym. Rouhollah enjoys lifting as much weight as he can while maintaining proper form during his training.

This not only enables him to develop and maintain his enormous muscles but also helps him stay injury-free.

Rouhollah develops his large, evenly-balanced physique by concentrating on each muscle fiber throughout the activity and making sure that everybody component receives equal attention.

Days of Progressive Overload and Rest

Rouhollah enjoys performing pyramid sets, gradually increasing the weight with each set.

He works several muscles at once using common compound exercises like squats, bench presses, and T-bar rows. His overall growth has greatly benefited from these workouts.

He works out with isolation exercises to shape specific muscle areas. such as leg extensions, biceps curls, and triceps pushdowns.

Rouhollah works out hard, but he also takes sure to take a day off every so often when he feels like he overdid it in the gym.

Rouhollah’s Workout

Monday: Quads/Calves

  • Hack Squats, 4 sets of 8reps
  • Standing Calf Raises, 4 sets of 8 reps
  • Seated Calf Raises, 4 sets of 8 reps
  • Leg Press, 4 sets of 8 reps
  • Dumbbell Lunges (12kg), 4 sets of 8 steps
  • Leg Extensions, 4 sets of 8 reps

Tuesday: Back/Triceps

  • Seated DB Rows, 4 sets of 8 reps
  • Dips, 4 sets of 8 reps
  • Rope Pushdowns, 4 sets of 8 reps
  • Hammer Strength Rows, 4 sets of 8 reps
  • Kickbacks, 4 sets of 8 reps
  • Tate Press, 4 sets of 4 reps
  • Wide Grip Pullups, 4 sets of 8 reps
  • Bent-over Barbell Rows, 4 sets of 8 reps

Wednesday: Chest/Biceps

  • Bench press, 4 sets of 8 reps
  • Hammer Strength Decline, 4 sets of 8 reps
  • Incline Bench, 4 sets of 8 reps
  • Cable Flys, 4 sets of 8 reps
  • Preacher Curls, 4 sets of 8 reps
  • Barbell Curls, 4 sets of 8 reps
  • Concentration Curls, 4 sets of 8 reps
  • Hammer Curls, 4 sets of 8 reps

Thursday: Legs

  • Hip Raises, 4 sets of 8 reps
  • Stiff-Legged Deadlifts, 4 sets of 8 reps
  • Kickbacks, 4 sets of 8 reps
  • Glute Hamstring Raises, 4 sets of 8 reps
  • Squats, 4 sets of 8 reps
  • Wide Sumo Squat Pulses, 4 sets of 8 reps
  • Hamstring Curls, 4 sets of 8 reps

Friday: Rest Day

  • Full Recovery

Saturday: Shoulders

  • Upright Rows, 4 sets of 8 reps
  • Rear Delt Flys, 4 sets of 8 reps
  • Front Raises, 4 sets of 8 reps
  • Face Pulls (Rope), 4 sets of 8 reps
  • Shoulder Press, alternate with DB and barbell each week, 4 sets of 8 reps
  • Shrugs, 4 sets of 8 reps
  • Seated Rows, 4 sets of 8 reps
  • Shrugs, 4 sets of 8 reps

Sunday: Rest Day

  • Recovery

Rouhollah Mirhoseini seemed ripped and swole while engaging in a battle ropes exercise

Rouhollah Mirhoseini


Due to Rouhollah’s quick metabolism, he can consume enormous amounts of calories without gaining weight.

He will simply eat more to get greater muscle mass. His main sources of calories include lean steak, chicken, almonds, rice, sweet potatoes, and healthy oils.

Rouhollah will merely cut back on his overall caloric intake if he is dieting for a competition. He typically needs two to three months of steady dieting to get into contest-ready shape.

Overcoming a plateau

Rouhollah’s metabolism burns through a lot of calories, yet sometimes Rouhollah’s weight loss may not proceed as quickly as he had hoped.

In these cases, Rouhollah might alter his macros to adhere to a diet heavy in fat and low in carbohydrates.

For additional fat loss assistance, he can also incorporate brief intervals of intermittent fasting to increase his insulin sensitivity. To avoid muscle loss due to caloric restriction, he will also make sure to consume a lot of protein.

Typical Meal Plan

He will consume anything between 3200 and 4000 kcal per day to maintain his physique. His diet for weight loss might resemble this:

  • 1st meal – Oatmeal with milk and fruit
  • 2nd meal – Chicken with rice and vegetables
  • 3rd Meal – Lean beefsteak with sweet potatoes and mixed vegetables
  • 4th Meal – Fish, and rice with vegetables
  • 5th Meal – Eggs with mixed vegetables
  • 6th Meal (if hungry) – Greek yogurt with a zero-sugar protein shake

Influences and Idols

Rouhollah continues to compete and train alongside some of his nation’s top bodybuilders. He is motivated and inspired by his desire to improve as an athlete.

Rouhollah draws inspiration from his friends and uses this internal drive to outperform his opponents. He achieves this by working hard all year long, both inside and outside of the weight room.

How can Rouhollah Mirhoseini teach us something?

Anyone who wants to get large and ripped should look to Rouhollah as an inspiration. Many of his fans were motivated to build their ideal bodies by seeing his amazing figure.

It’s obvious that it’s difficult to gain as much muscle as Rouhollah has, though. To achieve his level of fitness needs commitment, diligence, and a well-thought-out training and dietary strategy.

To develop a great body like Rouhollah Mirhoseini, you must understand the proper workout techniques, as well as the best nutrition and supplementation.