Here’s the Soft-Spoken Champion & 2 Times Ms. Olympia Winner Andrea Shaw’s Workout Routine
Andrea Shaw is the best blend of nurture and nature. Bodybuilding is dependent upon genetics, but it also requires a lot of nurture, along with your nature, to achieve success. For instance, success in bodybuilding requires a lot of hard work, consistency, and discipline. And Andrea is the true definition of it, which has helped her achieve impressive physical structure, aesthetics, and muscularity. Similarly, if you’re a fan who is interested in learning about Andrea Shaw’s workout routine, then don’t skip this article. We’re going to discuss this in detail.
Two times Ms. Olympia winner (2020 & 2021) and three times Ms. Rising Phoenix (2020, 2021 & 2022), Andrea is a known name within the bodybuilding industry that has impressed many people around the world. Further, it’s not new when someone is curious to find out about the fitness regime that has made her win several reputed competitions.
Andrea Shaw’s Workout Routine
Andrea trains for an entire year to build her muscular physique. She hardly takes any breaks from her gym sessions, which also helps her maintain her beautiful physique throughout the year. Unlike other IFBB Pros trained to enhance their muscle size at the time of off-season, here Andrea focuses on building her weaker body parts. Hence, it helps to make her body appear symmetrical and proportionate compared to earlier.
Further, she trains differently during competition and off-season. For instance, during the off-season, she works harder and likes training seven days a week, where she hits each muscle group twice. On the other hand, during competition preparation, she follows a conventional bodybuilding split, where she hits each muscle group once a week.
Nonetheless, below is Andrea Shaw’s workout routine, which will help you understand her training philosophy and how she likes training.
Monday – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 4 | 10 – 12 |
| Walking Lunges | 4 | 10 – 12 |
| Leg Press | 4 | 8 – 12 |
| Stiff Leg BB Deadlift | 4 | 10 – 12 |
| Leg Curls | 4 | 10 – 12 |
| Good Mornings | 4 | 10 – 12 |
| BB Hip Thrusts | 4 | 10 – 12 |
Tuesday – Back
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Deadlift | 5 | 8 – 12 |
| Wide Grip / Narrow Grip Pull – Ups | 2 | 6 – 8 |
| Bent Over BB Rowing | 4 | 8 – 12 |
| Wide Grip Lat Pulldowns | 4 | 10 – 12 |
| 1 – Arm DB Rowing | 4 | 10 – 12 |
| Bent Over Straight Arm Pulldowns | 4 | 10 – 12 |
| DB Shrugs | 4 | 8 – 12 |
| Seated Cable Rowing | 4 | 8 – 12 |
Wednesday – Rest Day
Thursday – Chest & Calves
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Bench Press | 4 | 10 – 12 |
| Decline BB Bench Press | 4 | 10 – 12 |
| Incline BB Bench Press | 4 | 8 – 12 |
| DB Flys | 4 | 10 – 12 |
| Parallel Bar Dips | 4 | 10 – 12 |
| Cable Crossovers | 4 | 10 – 12 |
| Standing Calf Raises | 4 | 15 |
| Seated Calf Raises | 4 | 15 |
Friday – Shoulders & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Overhead Press | 5 | 8 – 12 |
| DB Side Lateral Raises | 4 | 8 – 15 |
| Front Lateral Raises | 4 | 10 – 12 |
| BB Upright Rowing | 4 | 10 – 12 |
| Face Pulls | 4 | 10 – 12 |
| DB Shrugs | 4 | 8 – 10 |
| Crunches | 4 | 20 – 25 |
| Hanging Knee Raises | 4 | 20 – 25 |
Saturday – Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Preacher Curls | 4 | 15 – 20 |
| DB Hammer Curls | 4 | 15 – 20 |
| Cable Curls | 4 | 15 – 20 |
| DB Concentration Curls | 6 – 8 | 15 – 20 |
| Weighted Dips | 4 | 12 – 15 |
| Skull Crushers | 4 | 10 – 12 |
| French Press | 4 | 10 – 12 |
| 1 – Arm Triceps Extensions | 4 | 10 – 12 |
| Cable Triceps Pushdowns | 4 | 10 – 12 |
Sunday – Rest Day
Andrea Shaw’s Diet Plan
To benefit from her workout, she also needs to make sure that her diet is on point, especially when she’s preparing for competition. In addition, she relies upon a nutritious diet that’s rich in vital nutrients that her body needs to promote the recovery of her muscles.
Andrea likes eating carbs mainly before her workout, as it helps her have a decent amount of energy, which helps her during intense workouts. Similarly, she also makes sure that she gets the right amount of protein and healthy fat, which matches her daily calorie intake.
Meal 1:
- Triple Berry Oatmeal – 1 Bowl
Meal 2:
- Mexican Scrambled Eggs
- Fruit Juice
- Avocado
Meal 3:
- Mixed Nuts
- Protein Pancakes
Meal 4:
- Turkey Tenderloin
- Grilled Vegetables
- Rice
Meal 5:
- Tuna Salad
Meal 6:
- Sweet Potato
- Sauteed Broccoli W/ Chilli & Garlic
- Grilled Chicken Breast
Supplements
- Multi-Vitamin
- Whey Protein
- Creatine
- Fish Oil
- Glutamine
- Fat Burners
- BCAAs
Andrea Shaw’s Workout Principles
Andrea is 5 feet 5 inches tall and weighs around 180 to 190 lbs. Like many pro bodybuilders, she also started very young at the age of 17.
Mainly, her workout contains weight training. Furthermore, she includes various exercises that can be done using free weights and machines. She prefers going for a high-volume workout protocol, as she believes that works best for her. Similarly, she relies upon making sure each muscle group gets enough stimulation, which results in muscle growth.
Wrapping Up
So that’s what we had regarding Andrea Shaw’s workout routine and diet plan. However, before you try her workout, we suggest that you at least make sure that the diet plan you follow is according to your requirements. Similarly, if you’ve your diet on point and follow the workout correctly and consistently, we assure you you’ll get results.
Also, suppose you’re new to working out. In that case, we recommend going through Jamie Eason’s workout routine, which will take you through different phases and help level your intensity instead of jumping into a heavy workout session right from the beginning.
