Vegetarian, Personal Trainer, IFBB Bikini Pro, Award-Winning International Fitness Expert With 12+ Years of Experience
Being physically active throughout her life in various high school sports and aerobic classes, Marzia didn’t start working out like other IFBB Pros such as Arnold Schwarzenegger or Jay Cutler in her teenage days. Instead, she got into fitness on a serious note when she was 23 years old, and at that time, she hired her first personal trainer to know how to lift correctly. But, that’s also true that from thereon, she never looked back and fell in love with bodybuilding, as she started getting results. For example, it was exciting for her to know how her thin figure transformed into a shapely woman.
About Marzia Prince
She’s an award-winning international fitness expert with more than 12 years of experience, a personal trainer with expertise in all types of fitness. Plus, Marzia Prince is also an IFBB Pro and winner of the 2007s Ms. Bikini Universe competition. Being one of the pioneers of bringing the bikini fitness body type into the bodybuilding world, she inspires many till date.
Nonetheless, she’s been on the cover page of many fitness magazines like Natural Muscle Magazine, Iron Man Magazine, Planet Muscle Magazine, Fitness Magazine, Muscular Development Magazine, and many more.
Marzia Prince’s Workout Routine for Ms. Olympia
Day – 1: Back, Chest, Plyos & Step – Ups
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 4 | 20 |
| Jump Squats | – | 15 |
| Burpees | – | 15 |
| Lat Pulldowns | 4 | 20 |
| Bench Step-Ups / Leg W/ 5 Lbs Ankle Weights | – | 25 |
| Chest Press (Machine) | 4 | 20 |
| Step-Ups / Leg W/ 10 Lbs Ankle Weights | 4 | 20 |
| Step-Ups / Leg W/ 10 Lbs Ankle Weights | – | 25 |
Day – 2: Abs & Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Running | – | 4 Mile |
| Crunches On Bosu Ball | 4 | 25 |
| Half Bicycle Crunches on Bosu Ball | 4 | 25 |
| Medicine Ball Crunches | – | 25 |
| Hanging Leg Raises W/ Straight Legs | 4 | 25 |
| Bicycle | – | As long as you can |
| Pank | – | As long as you can |
| Run | – | 1 Mile |
Day – 3: Legs
| Exercise | Sets | Reps |
|---|---|---|
| TeCardio (Warm-Ups) | – | 10 – 15 Minutes |
| BB Squats | 3 | 25 |
| Pile Squats | 3 | 25 |
| Jump Squats | 3 | 25 |
| Walking Lunges | 3 | 25 |
| Stationary Lunges | 3 | 20 / Leg |
| Jump Lunges | 3 | 20 |
| Leg Curls | 3 | 20 |
| Leg Curls on Swiss Ball | 3 | 25 |
| Calves | 3 | 25 |
| Jump Ropes | – | 1 Minute |
Day –4: Biceps, Triceps, Deltoids & Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Cardio (Warm-Up) | – | 10 Minutes |
| DB Biceps Curls | 4 | 25 |
| Band Bicep Curls | 4 | 25 |
| Side DB Raises | 4 | 25 |
| Band Side Lateral Raises | 4 | 25 |
| Cable Triceps Pulldowns | 4 | 25 |
| Triceps Kickbacks W/ Bands | 4 | 25 |
| DB Shoulder Press | 4 | 25 |
| Band Presses | 4 | 25 |
| Running | – | 1 Mile |
Day 5 – Legs
| Exercise | Sets | Reps |
|---|---|---|
| Side-Lying Down (Both Sides) | – | – |
| Side Leg Lifts | 4 | 25 |
| Leg Lifts (Inner Thigh) | 4 | 25 |
| Leg Circles (Forward) | 4 | 25 |
| Leg Circles (Backward) | 4 | 25 |
| Leg Lifts (Fire Hydrant) | 4 | 25 |
| Leg Raises | 4 | 25 |
| Glute Squeezes | – | – |
| Leg Lifts (Fire Hydrant) Superset W/ Glute Squeeze | 4 | 25 |
| Adductors | 4 | 25 |
Day 6 – Cardio
Step Mills, Treadmills & Elliptical – 20 Minutes
Day 7 – Rest Day
Marzia Prince’s Diet Plan
Meal 1:
- Oatmeal W/ Vegan Protein Powder
- Berries W/ Ground Flaxseed
- Multivitamins
Meal 2:
- Berry Smoothie
- Dash of Spirulina
- Vegan Protein Powder
- Filtered Water
Meal 3:
- Large Salad W/ Veggies
- Black Beans – ¾ Cups
- Olive Oil / Vinegar As Dressing
- Sweet Potato
Meal 4:
- Hummus – ¼ Cup
- Raw Veggies – 2 Cups
Meal 5:
- Fresh Enzyme Juice (Spinach, Celery, Romaine, Apple, Parsley, Cucumber, Carrots & Kale)
Meal 6:
- Spaghetti Squash W/ Marina Sauce & Lentils
Marzia Prince’s Supplementation Stack
- Vegan Protein Powder
- Vitamin C
- Vitamin D
- Flax Oil or Coconut Oil
- Flaxseed
- Calcium
- Wheatgrass Shot
Wrapping Up
Marzia Prince is a known bodybuilding and fitness industry face, popular for seriously bringing bikini division into the IFBB Pro competitions. Similarly, if you’re her fan and have questions about her diet or wondering what’s Marzia Prince’s workout routine is, then here we’ve mentioned one of her workout routines that you can try if you want to.
