Here’s IFBB Pro Arnold Classic Bikini Champion Lauralie Chapados’ Workout Routine
Among many known IFBB Pro competitors, one popular female bodybuilder and fitness model is Canada-based Lauralie Chapados, who’s popular for her sculpted shoulders, shapely glutes, and tight waistline. Nonetheless, here in this post, we’ll detail about this established star and the three-time Arnold Classic Bikini International champion and 6 times Mr. Olympia competitor Lauralie Chapados’ workout routine. So, keep reading.
Lauralie Chapados is a household name within the fitness industry due to her admirable sculpted physique and dedication to bodybuilding. Many fitness enthusiasts, especially female fitness enthusiasts and aspiring bodybuilders, want to know the secrets behind her success.
Let’s get straight to the point and find out about her workout plan.
Lauralie Chapados’ Workout Routine
Lauralie likes including various exercises in every session. It helps her target her muscle groups from different angles, leading to optimal growth. Similarly, her workout is the foundation of her impressive & aesthetic physique. And it’s specifically designed according to the demands of her body that help her enhance her strength and maintain a desirable fitness.
Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Pendulum Squats (Single Leg) | 3 | 8 – 10 |
| Machine Squats W/ Heels Elevated | 3 | 8 – 10 |
| Hack Squats | 3 | 8 – 10 |
| DB Split Squats | 3 | 10 – 12 / Leg |
| Good Morning W/ Smith Machine | 3 | 10 – 12 |
| Deadlift W/ Smith Machine | 3 | 8 – 10 |
Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Resistance Band Pull Apart | 2 | 10 – 12 |
| Standing External Rotation W/ Resistance Band | 2 | 10 – 12 |
| Incline Chest Fly | 3 | 10 – 12 |
| Incline Chest Press | 3 | 10 – 12 |
| Smith Machine Hex Press | 3 | 10 – 12 |
| Seated Chest Press | 3 | 10 – 12 |
Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Straight Arm Cable Pulldown | 3 | 10 – 12 |
| Seated Cable Face Pulls | 3 | 10 – 12 |
| Cable Rowing | 3 | 10 – 12 |
| Lat Pulldowns | 3 | 8 – 10 |
| T – Bar Rowing | 3 | 10 – 12 |
Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| Shoulder Press W/ Smith Machine | 3 | 8 – 10 |
| Rear Deltoid Raises | 3 | 12 – 15 |
| Face Pulls | 3 | 10 – 12 |
| Front Lateral Raises | 3 | 10 – 12 |
| Side Lateral Raises | 3 | 10 – 12 |
| Upright Rowing | 3 | 10 – 12 |
Glutes & Hams
| Exercise Name | Sets | Reps |
|---|---|---|
| Romanian Deadlift | 3 | 8 – 10 |
| Hip Thrusts W/ Smith Machine | 3 | 10 – 12 |
| Cable Pile Squats | 3 | 10 – 12 |
| Lying Reverse Leg Press W Smith Machine | 3 | 10 – 12 |
Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Cross Body Hammer Curls W/ Small Plates | 3 | 8 – 10 |
| Rope Triceps Push Downs | 3 | 8 – 10 |
| Seated DB Hammer Curls | 3 | 8 – 10 |
| Bench Dips | 3 | 8 – 10 |
Lauralie Chapados’ Diet Plan
Lauralie believes exercise is first and diet is second. However, she gives attention to it, and humorously, she likes to call it a “meathead meal plan.” Instead of staying focused on cutting calories to stay lean, she likes to eat enough calories to help her fuel her workout and further use that extra fuel to train hard and cut down on weight by doing physical activities.
Meal 1:
- Oatmeal
- Egg Whites
Meal 2:
- Chicken
- Sweet Potatoes
Meal 3:
- Avocado
- Chicken
Meal 4:
- Brown Rice
- Chicken
Meal 5:
- Avocado
- Egg Whites
Supplements
- Greens supplement
- L-Carnitine
- Whey Protein
- BCAA
- Pre – Workout
- Multivitamin
About Lauralie Chapados
Born in Quebec, Canada, Lauralie Chapados has always been occupied with an active lifestyle. From a young age, she displayed a natural athleticism, participating in various sports with the encouragement of her parents.
For instance, her early years were filled with soccer matches, jiujitsu training, and skiing adventures, each sport contributing to her developing a strong foundation in physical fitness and discipline. This diverse athletic background laid the groundwork for her future success in bodybuilding. Chapados’ early exposure to a range of physical activities not only honed her skills but also instilled a passion for fitness that has driven her to become one of the top figures in the fitness world today.
Starting Bodybuilding & Competition
Lauralie transitioned from an active childhood in sports to bodybuilding after realizing the toll of an unhealthy lifestyle. Trading nightlife for the gym, she quickly saw gains thanks to her genetics. Inspired by an IFBB Figure Pro, she began competing at 17 despite juggling two jobs. Her dedication paid off as she won her first competition and earned her IFBB Pro Card at the 2016 IFBB Qualifiers. With notable successes, including being runner-up at her debut, Mr. Olympia, Chapados became a dominant force in bodybuilding, securing major wins in 2022, including the New York Pro, Pittsburgh Pro, and Arnold Classic.
Closing Thoughts
For IFBB fans in the women category, she isn’t an unheard name. Similarly, fans always stay curious to know the secret behind Lauralie Chapados’ workout routine and diet plan. And, if you’re one of those fans who wanted to know, we hope you’ve got your answer. Similarly, if you’re an intermediate lifter, you can even give it a try. Along with a proper diet, we assure you you’ll get results.
