Here’s a 7 Time IFBB Pro Figure Olympia Champion Cydney Gillon’s Workout Routine
Being a seven-time Ms. Figure Olympia champion, Cydney Gillon is one of the proven examples of the best athletes in the history of the Figure Olympia division. Like Oksana Grishina, Fitness Division champion of Ms. Olympia, Cydney Gillon is another athlete who’s popular for her hard work to get to the point where she’s. Hence, it’s a no-brainer that fans are often curious to find out about Cydney Gillon’s workout routine and her diet plan, which has helped her.
Her commitment to sport is commendable. She hasn’t quit yet and is still preparing for 2024 and aims to win her eighth victory. In addition to all this, she always likes taking time out for her fans. For instance, in one of her recent YouTube videos, she guided one of her followers in ab exercises.
Cydney Gillon’s Workout Routine
No one would believe it, but, indeed, Cydney doesn’t work out as much as people think she might be doing. She mostly hits the gym three times a week.
Also, her workout session lasts for around 2 hours. Similarly, she also tries cutting down the training time length and instead likes to increase the intensity of the session, which helps her in her competition preparation as well.
Nonetheless, Cydney Gillon’s workout routine, which is covered below, will help you understand how she likes working out.
Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions | 4 | 15 |
| Smith Machine Box Squats | 4 | 15 |
| Sliding Lunges | 4 | 15 |
| Hack Squats | 4 | 15 |
| Leg Press | 4 | 15 |
| Ball Crunches | 3 | 15 |
| Leg Raises on Bench | 3 | 15 |
| Cardio | – | 20 Min |
Glutes
| Exercise Name | Sets | Reps |
|---|---|---|
| Lying DB Leg Curls | 4 | 15 |
| Hip Thrusts W/ Bands | 4 | 15 |
| Elevated Hip Thrusts | 4 | 15 |
| Sumo Smith Machine Squats | 4 | 15 |
| Leg Press (Single Leg) | 4 | 15 |
| Leg Press (Wide Stance) | 4 | 15 |
| Adductor | 4 | 30 |
| Cardio | – | 20 Min |
Triceps, Shoulders & Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Triceps Cable Kickbacks | 3 | 25 |
| Triceps Press down | 3 | 25 |
| DB Side Lateral Raises | 4 | 15 |
| Front Plate Raises | 4 | 15 |
| DB Shoulder Press | 4 | 15 |
| Rear Deltoid Flys | 4 | 15 |
| Incline DB Chest Press | 4 | 15 |
| Around The Worlds | 1 | 15 |
| Bicycle Crunches | 3 | 15 |
| Wheel Roll Outs | 3 | 15 |
| Cardio | – | 20 Min |
Back & Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Lat Pulldowns (Wide Grip) | 4 | 15 |
| Pull Ups (Supported) | 4 | 5 – 10 |
| Lat Pulldowns (Narrow Grip) | 4 | 15 |
| Low Pulley Rowing (Seated) | 4 | 15 |
| Lying DB Pullovers | 4 | 15 |
| DB Hammer Curls | 4 | 15 |
| DB Curls (Standing) | 4 | 15 |
| Hanging Leg Raises | 3 | 15 |
| Ball Crunches | 3 | 15 |
Cydney Gillon’s Diet Plan
When it comes to diet plans, Cydney likes adjusting according to her goals. Similarly, she likes to take small meals consistently in gaps of 2 to 3 hours, which helps her keep her metabolism high.
All meals consist of lean proteins and vegetables while keeping fats and carbohydrates as low as possible. Below is one of the meal plans that will give you an idea of Cydney’s daily diet plan.
Meal 1:
- Egg Whites – 6
- Oatmeal – ½ Cup
- Grapefruit
Meal 2:
- Protein pudding blend
Meal 3:
- Lean Protein – 5 Oz
- Sweet Potatoes – 3 Oz
- Green Vegetables
Meal 4:
- Protein shake or protein pudding
Meal 5:
- Chicken – 4 Oz
- Green Vegetables
Meal 6:
- Casein protein shake
Supplements
- Whey Protein
- Casein
About Cydney Gillon & Her Early Life
Born on September 14th, 1992, she belongs to a family that competes in bodybuilding. Hence, it’s obvious that her love for bodybuilding came naturally to her at a very early age. Nevertheless, she never considered fitness as her career; she simply liked to enjoy competing, which also led her to enter her very first competition at the age of 14.
On the other hand, during her college days, she was more interested in track, where she liked developing her athletics. During this time, she got interested in bodybuilding and earned her IFBB Pro card at the age of 20 in the 2021 NPC Nationals Figure Class competition.
Bodybuilding as a Career for Cydney Gillon
After college, Cydney focused entirely on bodybuilding, dedicating her time to learning about diet and training. Despite being new to the pro scene, her natural talent kept her within the top ten in every competition, leading to her first Olympia invitation in 2014, where she placed ninth in the Figure division.
Gillon kept improving each year, and her hard work paid off in 2017 when she won the Figure Olympia for the first time. This victory started an ongoing winning streak. In 2018, she placed second in two contests but finished the year strong by winning the Arizona Pro and the Figure Olympia again. Since then, she has consistently placed first, winning the 2019, 2020, 2021, 2022 & 2023 Olympias as well.
Cydney’s Life Outside Bodybuilding
Apart from bodybuilding, she’s Cake Factory Fitness’s CEO, and she likes giving online coaching. And equally, she’s the owner of Cylence Clothing. Along with that, she’s also popular for being a reality competition show Survivor: Kaôh Rōng contestant.
Closing Thoughts
Cydney is not only a hard to beat person in the bodybuilding stage but also an example of determination, relentless hard work, and discipline. Her journey to the top of the bodybuilding world has been due to her unique workout, which she’s followed while evolving over the years.
Similarly, if you’re an aspiring athlete, her fan, or someone who wants to find out about Cydney Gillon’s workout routine, we’ve shared one here that will give you an idea about her workout philosophy. Similarly, if you want to give it a try, you can do so. Good luck!
