Here’s Two Time Bikini Olympia Champion Jennifer Dorie’s Workout Routine & Diet Plan
Like Canadian Classic Physique Olympia champion Chris Bumstead, Jennifer Dorie is also a Canada-based IFBB Pro who has won two Olympia trophies in 2021 & 2023 in the Bikini division. She’s one of the prominent active IFBB Pro bodybuilders from Canada who’s known for being determined to achieve more success in the biggest bodybuilding competitions, including Ms. Olympia. Inspiration to many, she’s also a role model for her fans, including athletes like herself. Hence, many people ask about Jennifer Dorie’s workout routine, which isn’t something new. Instead, it’s a curiosity for a lot of people to know about it.
Popular for consistency in the gym and in diet, Jennifer likes to stay in shape year after year and likes bringing trophies and medals along with it.
Jennifer Dorie’s Workout Routine
Jennifer has competed in the bikini division of the IFBB Pro competition, and she doesn’t plan to change that. She will keep training to better herself for the bikini division.
Similarly, she prefers to avoid training heavy weights or doing any exhaustive workouts. Instead, Jennifer Dorie’s workout routine focuses on correct posture. Her approach has also helped her improve her overall body composition, which is required for her division.
Quads
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions | 3 | 10 – 12 |
| Hack Squats | 3 | 10 – 12 |
| Bulgarian Split Squats | 3 | 10 – 12 |
| Cable Glute Kickbacks | 3 | 10 – 12 |
| Hip Abduction | 3 | 10 – 12 |
Glutes & Hamstrings
| Exercise Name | Sets | Reps |
|---|---|---|
| Standing Leg Curls | 3 | 12 – 15 |
| Lying Leg Curls | 3 | 12 – 15 |
| Hip Abduction | 3 | 12 – 15 |
| Hyperextension Superset W/ Romanian Deadlift | 2 | 10 – 12 |
Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Straight Arm Cable Pulldown | 3 | 10 – 12 |
| Wide Grip Lat pulldown | 3 | 10 – 12 |
| Cable Face Pulls | 3 | 10 – 12 |
| Incline DB Straight Arm Pullback | 3 | 10 – 12 |
| Seated Cable Rowing | 3 | 10 – 12 |
Shoulder & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Reverse Crunches Superset W/ Decline Sit Ups (50% Range of Motion) | 2 | 10 – 12 |
| DB Side Laterals Superset W/ Standing DB Biceps Curls | 3 3 | 10 – 12 12 – 15 |
| Side Incline DB Lateral Raises | 3 | 10 – 12 |
| Machine Overhead Press | 3 | 10 – 12 |
| Reverse Pec Deck | 3 | 10 – 12 |
Jennifer Dorie’s Diet Plan
Mostly, Jennifer starts her day by drinking a glass of water to rehydrate her body. She avoids eating for a few hours after waking up and likes doing fasted cardio. However, she makes sure that she has a cup of black coffee before going to her cardio session.
Similarly, she likes to be consistent with her diet plan, especially during the first three weeks of her competition preparation. This lets her body get used to the diet and responds well to her workout. Lastly, she also likes adjusting her diet during competition preparation.
Meal 1
- Egg Whites
- Oatmeal
- Chia Seeds
- Frozen Fruits
- Stevia & cinnamon powder for flavoring
- Multivitamin
Meal 2
- Ground Beef – 3 Ounces
- Red Hot Sauce for dressing
- Jasmine Rice – 100 Grams
Meal 3
- Spicy Ground Chicken – 4 Ounces
- Jasmine Rice – 100 Grams
Meal 4
- Spicy Ground Chicken – 4 Ounces
- Jasmine Rice – 100 Grams
Meal 5
- Smoothie-made W/ Frozen Fruits, Whey Protein Isolate, Almond Milk, & Glutamine supplement.
- Ezekiel Bread Muffins Toast W/ Coconut Oil & Sea Salt
- Dark Chocolate
Supplements
- BCAA
- Whey Protein
- Glutamine
- Multivitamin
About Jennifer Dorie
Jennifer Dorie, born in 1996 in Canada, keeps her personal life private. She rose to prominence as an IFBB Pro bodybuilder in 2018 after placing third in the Bikini division at the Toronto Pro. That year, she also made her Olympia debut, finishing tenth. In 2021, Dorie won the Bikini Olympia title, becoming the ninth woman to do so. Although dethroned in 2022 by Maureen Blanquisco, she reclaimed her title in 2023, making her the third woman in history to win the Bikini Olympia more than once.
Closing Thoughts
Jennifer is one of the shining stars of female bodybuilding who’s known for maintaining feminine traits with the best muscle mass and lean stature development. Her physique is an example of how women shouldn’t be unenthusiastic about bodybuilding and fitness activities due to the fear of losing their femineity.
Nonetheless, if you’re her fan or curious athlete who wants to know about Jennifer Dorie’s workout routine, we’ve shared one here. Though she likes making changes, the workout mentioned here will give you an overall idea of her workout philosophy.
