Amy Wright’s Workout Routine, Diet Plan & Supplementation

Australian IFBB Bikini Pro Who Got Into Bodybuilding Unexpectedly Without Specific Goals in Her Mind

Unlike other IFBB Pro bodybuilders such as Jay Cutler or Arnold Schwarzenegger, who started lifting weights with the purpose, Amy Wright didn’t have any specific goal. Instead, she started unexpectedly just with the curiosity to find out how she’ll look once she starts lifting weights.

Amazingly today, she’s one of the IFBB athletes who compete on a serious note. However, if you’ve heard about her or, after reading this, you’re questioning Amy Wright’s workout routine, what or what her diet plan looks like, then keep reading.

About Amy Wright

Amy Wright is an Australia-based IFBB Bikini Pro who believes in high reps and low weight philosophy training. Likewise, she believes in maintaining balance instead of an over-enhancing certain body parts. Starting from curiosity to becoming an IFBB Pro, she has motivated many of her peers and many other Australian IFBB Team athletes with whom she trains.

Likewise, she started training under the coach Mike and Daniela O’Mara and took all their advice. And, from thereon, she even started competing, and later she even won her Pro card.

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Amy Wright’s Workout Routine

Below is workout routine of Amy Wright that includes six workout sessions per week:

Monday: Legs & Cardio

Exercise Sets Reps
Steady Cardio 45 – 60 Min
BB Back Squats 4 12 – 20
Lunges 4 12 – 20
Plyometric Lunges 4 12 – 20
Lying Leg Curls Superset W/ Straight Legged BB Deadlift 4 20
Leg Extensions 4 20
Hip Extensions 4 12 – 20

Tuesday: Yoga & Cardio

Exercise Sets Reps
Steady Static Cardio 45 – 60 Min
Bikram Yoga

Wednesday: Back, Biceps & Plyos

Exercise Sets Reps
Ski’s 4 50
Jumping Lunge 4 20
Jumping Squats 4 20
Skipping Interval 3 Min
Wide Grip Lat Pulldown 4 15
Seated Cable Rowing 4 15
Seated Support Rowing 4 15
Weighted Support Extension 3 15
DB Curls 4 15
BB Biceps Curls 4 15
DB Hammer Curls 4 15
Biceps Cable Curls 4 15

Thursday: Cardio & Plyos

Exercise Sets Reps
Cardio 45 – 60 Min
Bikram Yoga

Friday: Shoulders, Triceps & Cardio

Exercise Sets Reps
Steady Cardio 60 Min
Side DB Lateral Raises 4 15
DB Front Lateral Raises 4 15
Shoulder Press Machine 4 15
Close Grip BB Raises 4 15
Dips 4 15
Triceps DB Kickbacks 4 15
Overhead DB Triceps Kickbacks 4 15
Downward Cable Rowing 4 15

Saturday: Chest & Abs

Exercise Sets Reps
Chest Press 3 15
Jack Knives W/ 5 Kg Weight 4 50
Crunches 4 50

Sunday: Active Rest Day

Amy Wright’s Diet Plan

Here’s one of her high protein diet plans that she followed according to her goals:

Meal 1:

  • Chicken – 100 G
  • Brown Rice
  • Green Vegetables

Meal 2:

  • White Fish – 100 G
  • Roasted Sweet Potato
  • Vegetables

Meal 3:

  • Chicken OR Fish – 100 G
  • Green Vegetables
  • Apple

Meal 4:

  • Chicken – 100 G
  • Brown Rice
  • Green Vegetables

Meal 5:

  • Chicken – 100 G
  • Green Vegetables

Meal 6:

Wrapping Up

Amy Wright is among the rising IFBB Bikini athlete who got into the workout without any specific goal in her mind, and later she got into competition and even won a Pro card. However, if you’re among her fan or inspired by her and have questions like Amy Wright’s workout routine or what diet plan she follows, we hope this article proves helpful.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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