Here is the workout routine and diet plan of two-time Bikini Olympia champion Jennifer Dorie.
Like Canadian Classic Physique Olympia Champion Chris Bumstead, Jennifer Dorie is also a Canada-based IFBB Pro who won two Olympia trophies in 2021 and 2023 in the Bikini division. She is one of Canada’s leading active IFBB Pro bodybuilders, known for her determination to achieve greater success in the biggest bodybuilding competitions, including Ms. Olympia. An inspiration to many, she is also a role model to her fans, including athletes like her. Therefore, many people are asking about Jennifer Dorie’s workout routine, which is nothing new. Instead, it is a curiosity for many people to know.
Popular for her regularity at the gym and in her diet, Jennifer loves to stay fit year after year and loves to carry trophies and medals with her.
Jennifer Dorie’s Workout Routine
Jennifer competed in the bikini division of the IFBB Pro competition, and she has no plans to change that. She will continue to train to improve for the bikini division.
Likewise, she prefers to avoid training heavy weights or doing 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 necessary for her division.
Quads
| Exercise name | sets | Representatives |
|---|---|---|
| Leg extensions | 3 | 10-12 |
| Hack squats | 3 | 10-12 |
| Bulgarian split squats | 3 | 10-12 |
| Glute Cable Rebounds | 3 | 10-12 |
| Hip abduction | 3 | 10-12 |
Glutes and hamstrings
| Exercise name | sets | Representatives |
|---|---|---|
| Standing Leg Curls | 3 | 12 – 15 |
| Lying Leg Curls | 3 | 12 – 15 |
| Hip abduction | 3 | 12 – 15 |
| Hyperextension Superset with Romanian Deadlift | 2 | 10-12 |
Cook
| Exercise name | sets | Representatives |
|---|---|---|
| Straight arm pull-out cable | 3 | 10-12 |
| Wide Grip Side Pull | 3 | 10-12 |
| The face of the cable pulls | 3 | 10-12 |
| Tilt DB Straight Arm Pullback | 3 | 10-12 |
| Seated cable rowing | 3 | 10-12 |
Shoulder and abs
| Exercise name | sets | Representatives |
|---|---|---|
| Reverse crunch superset with sit-up decline (50% range of motion) | 2 | 10-12 |
| DB side laterals Superset with Standing DB Bicep Curls |
3 3 |
10-12 12 – 15 |
| Lateral tilt DB Lateral elevations | 3 | 10-12 |
| Overhead machine press | 3 | 10-12 |
| Reverse Pec Deck | 3 | 10-12 |
Jennifer Dory’s Diet Plan
Above all, 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 to do cardio on an empty stomach. However, she makes sure to have a cup of black coffee before heading to her cardio session.
Likewise, she likes to be consistent with her diet, especially during the first three weeks of her competition preparation. This allows his body to get used to the diet and respond well to his training. Finally, she also likes to adjust her diet when preparing for competitions.
Meal 1
- Egg whites
- Oatmeal
- Chia Seeds
- Frozen fruit
- Stevia and 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 with frozen fruit, whey protein isolate, almond milk and extra glutamine.
- Ezekiel Toast Muffins with Coconut Oil and Sea Salt
- Dark chocolate
Supplements
- BCAA
- Whey protein
- Glutamines
- Multivitamin
About Jennifer Dory
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 regained her title in 2023, making her the third woman in history to win the Bikini Olympia more than once.
Final Thoughts
Jennifer is one of the shining stars of female bodybuilding, known for maintaining feminine features with the best development of muscle mass and lean stature. Her physique is an example of how women should not lack enthusiasm for bodybuilding and fitness activities for fear of losing their femininity.
Still, if you are her fan or a curious athlete who wants to know more about Jennifer Dorie’s workout routine, we have shared one here. Although she likes to make changes, the workout mentioned here will give you an overall idea of her training philosophy.