Omar Isuf is a popular fitness athlete, video creator, entrepreneur, and author. He’s made his way into the fitness industry by publishing entertaining and informational training videos, as well as creating several fitness-related books.
Omar’s journey all started when he was a child; playing different sports for his school. However, later on in high school, Omar “lost touch” with physical activity, due to academic responsibilities. As a result, he slowly became of shape.
During his freshman year in college, Omar realized he “went too far” with his sedentary lifestyle. He decided to take-up weightlifting to get back in shape. This decision quickly paid off – with the help of his training partner, Omar was able to build an aesthetic physique.
He then started uploading videos of his transformation, along with training routines in the gym. Over the years, he gained massive recognition online; becoming a source of training knowledge and inspiration for his fans.
This is his story:
“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.”
|Full Name: Omar Isuf|
|175 – 185lbs (79.4 – 83.9kg)||5’9″ (175cm)||Canadian||Fitness Athlete, Entrepreneur, Author, Social Media Personality|
|Weight||175 – 185lbs (79.4 – 83.9kg)|
|Profession||Fitness Athlete, Entrepreneur, Author, Social Media Personality|
- Author of a number of fitness books
- Clothing line owner
- Video content creator
Personal Strength Records
- 350 pounds bench press
- 500 pounds squat
- 585 pounds deadlift
Omar Isuf grew up as an active child, he says it was “in my blood.” He took this example from his mother, who was a competitive sprinter. In primary, and throughout middle school, he was involved in many sports. Including baseball, soccer, track and field – and even martial arts for a brief period of time.
However, this all changed once he enrolled in his new academic program at high school. The program was extremely time-consuming, and as a result, Omar had to leave sports behind. As he says, “it was all downhill from there on.”
Over time, the lack of physical activity “took its toll” and he got completely out of shape.
Getting Back to his Roots
For some time, Omar was not concerned about being out of shape. But this changed during his first year in college. It’s around this time he raced one of his former track teammates, and as he remembers, “got floored.”
Not only did Omar lose to his former teammate, but because of his bad physical condition, he almost fainted. This is when Omar realized that he’d let things “slide too far.”
He says that from this point forward, a fire for fitness was “ignited” inside of him. Instead of coming back to sports, Omar decided to get back in shape through weightlifting. He started going to the university gym, seeking advice from more experienced friends.
In a short amount of time, Omar’s body began to change. He would train more and more in the gym, and after three years, was in the best shape of his life.
A young Omar flexing.
Following his transformation, Omar created a video channel in 2009 – where he decided to share his fitness journey with the world.
As a result of his ability to put out informative content, which had a sprinkle of humor in it, the channel quickly “blew-up” in popularity. This, in turn, allowed Omar to carve his way into the fitness industry.
He’s since become a well-known online fitness guru with his own clothing line, and several fitness books.
Omar is both a powerlifter, and bodybuilder. He combines these two disciplines in his training regimen to get the best results in his strength, and muscle growth.
There are weeks and months where Omar focuses solely on his strength; doing 1-3 rep max lifts in compounds movements. Likewise, there are times where he only trains for hypertrophy, aka, muscle growth.
Omar’s Weekly Workout Split
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
Omar’s favorite movements are the bench press, squat, deadlift, and military press. He states these movements are extremely important for building a solid muscle and strength foundation.
Omar says that some people make the mistake of doing only isolation exercises when they start training in the gym. This is a big mistake in Omar’s opinion, as it can lead to injuries, and muscle imbalances.
Omar follows an IIFYM approach in his diet. This means he doesn’t restrict himself from certain foods, as long as it’s in line with his daily calorie and macronutrient intake goal.
This is Omar’s take on clean eating; “When you think about the definition of clean eating, it’s kind of nebulous. Are we talking about unprocessed foods? Because whey protein is very processed, but it’s not bad for you—it’s very good for you. So, when we say ‘clean eating,’ it’s kind of a phrase that we throw around, but really don’t understand.” – Omar Isuf
Omar’s IIFYM Meal Plan
Although he has a lot of freedom in terms of food choice, Omar still likes to eat healthy; making sure to consume fruit and vegetables that are rich in antioxidants.
This is what Omar’s meal plan looks like;
- 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
- Whole Eggs: 4
- Egg Whites: 4
- Fruit: 2 Pieces
- Ezekiel Bread: 2 Slices
- Butter: 1 Tbsp
- Chicken Breast: 4 Oz.
- Jasmine Rice: 1-1/2 Cups
- Assorted Veggies: 1 Cup
- Coconut Oil: 1 Tbsp
- Top Sirloin: 6 Oz.
- Asparagus: 1 Cup
- Sweet Potato: 1 Medium
- Avocado: 1/2
Supplements For A Power Boost
Omar uses basic bodybuilding supplements such as creatine, whey protein, beta-alanine, and tyrosine. These help him with power output, and give him more endurance during his workouts.
In addition, a whey protein supplement helps him with building new muscle tissue.
What we can learn from Omar Isuf
Omar often stresses how bodybuilding isn’t for those who want fast results. His transformation was anything but easy – it took him years of perfect nutrition, hardcore training, and getting enough sleep to build his physique. As he says, “it was slow and painful, but definitely worth it!”
With Omar’s story in mind, if you want to build a great-looking physique – be ready for a long and perhaps sometimes tedious journey. However, with a similar mindset and dedication as Omar, you can accomplish a goal you set your mind to.
Follow Your Own Path
Omar often tells his fans to follow their own path, regardless of what society tells them. This is one of Omar’s messages to everyone;
“Sometimes it’s better to keep your goals to yourself. I remember when graduating high school you were supposed to write down in the year book what you wanted to be.
Everyone wrote down lofty ambitions like becoming a Doctor, lawyer, politician, CEO etc. I wrote down that I was going to be a hot dog vendor (not joking here). Which was my polite way of saying I didn’t know exactly what I wanted but it sure as hell wasn’t to be like everyone else.
Sometimes you gotta do you own thing and discover who you are and what you really are all about. Find something you are passionate about and let it become obsessive. Much better than just letting your life pass you by trying to fit in or be somebody you aren’t.” – Omar Isuf