Anna Virmajoki’s Workout Routine, Diet Plan & Supplementation

She’s the Very First IFBB Bikini Pro Competitor From Finland Who Has Inspired Many With Her Dedication Towards Fitness

Like 4-time Mr. Olympia Jay Cutler got inspired for bodybuilding, and Mr. Olympia looking at Chris Dickerson in the magazine and decided to be one of them. Similarly, Anna Virmajoki got inspired by looking at the pro bodybuilders in magazines and their impressive figures. She also thought and wanted to look like the cover models, and surprisingly she even did it. Likewise, she also becomes the very first IFBB Pro of Finland and becoming an inspiration for many.

Likewise, if you’re someone from Finland and have heard about her, or else you’re her fan and want to find out what’s Anna Virmajoki’s workout routine, diet plan, or supplementation stack, then you’re reading the right piece of article. So here we’re going to discuss the same.

About Anna Virmajoki

Born in 1989, Anna Virmajoki is an IFBB bikini model from Finland known for being active since her childhood. For instance, she often likes to play hockey with her friends, and she was equally passionate about sports from very early on.

And as she started getting older, she got involved in activities such as cheerleading and fitness. She was even stand out among other cheerleaders with her higher level of performance. Later, Anna started developing an interest in her physique and figure, and she started looking at different fitness magazines to improve herself.

By being impressed by other physique models of the front covers, she became interested in fitness and thought of becoming one. And, from there one she started her journey for fitness. Though earlier, it was hard for her because she wasn’t getting many magazines in Finland’s local language, and she had to buy magazines written in the English language that she didn’t know.

However, she continued her journey, and she even started competing, and after proper research, she even moved to Canada. And, after rigorous training and diet, she competed in 2008 and got placed first. And, from thereon, she continued competing for other shows, and within three years, she won many local and regional titles.

Though in 2012, she participated in the Arnold Amateur, where she was placed third, and the same year, she even defended the title of Finnish Bikini Champion, where she won the title and her Pro card as well.

ana delia de iturrondo workouanna virmajoki workout routine

Anna Virmajoki’s Workout Routine

Below is one of the five days workout routine of Anna Virmajoki:

Monday: Legs

Exercise Sets Reps
Leg Extensions 8 15
Leg Press (Shoulder Width Apart) 5 20
Jumping Lunges 5 15
BB Back Squats (Narrow Stance) 4 15
Walking Lunges 4 10

Tuesday: Shoulders & Triceps

Exercise Sets Reps
Shoulder Press 4 10
BB Military Press 4 10
DB Rear Deltoid Raises 4 10
DB Arnold Raises 3 8
DB Side Lateral Raises 3 8
Triceps Rope Pushdowns 3 15
DB Skull Crushers 3 10
DB Triceps Kick Backs 3 15

Wednesday: Back & Biceps

Exercise Sets Reps
Lat Pulldowns 6 8
Seated Cable Rowing 6 8
Bent Over BB Rowing 4 12
1 – Arm DB Rowing 4 12
Hyperextensions 5 15
Supermans 5 15
Preacher Curls 4 8
Seated DB Curls 4 12
Incline DB Curls 4 15

Thursday: Legs

Exercise Sets Reps
Leg Curls 5 15
BB Back Squats 5 12
Weighted Step Ups On Bench 5 12
Seated Leg Curls 5 12
Stiffed Leg BB Deadlifts 5 12

Friday: Chest, Shoulders & Legs

Exercise Sets Reps
DB Pullovers 5 12
Incline Chest Press 5 12
DB Side Lateral Raises 8 8
Leg Press 5 15
Walking Lunges 5 12
Cable Squats 5 15
Hyperextensions 4 20

Saturday: Rest Day

Sunday: Rest Day

Anna Virmajoki’s Diet Plan

Here’s one of the diet plans of Anna Virmajoki:

Meal 1:

Meal 2:

  • Tilapia – 3 Oz
  • Cottage Cheese – 2 Oz
  • Rice Cake – 1

Meal 3:

  • Whey Protein – 1 Serving
  • Spinach Leaves W/ 1 Tsp Olive Oil & Balsamic Vinegar – 2 Cups
  • Chopped Broccoli – ¼ Cup

Meal 4:

  • Chicken Breast – 3 Oz
  • Ezekiel Bread – 1 Slice
  • Cucumber – 1/3 Slice
  • Tomato Soaked in Balsamic Vinegar – 2 Thin Sliced

Meal 5:

  • Chicken – 3 Oz
  • Grapefruit – ¼
  • Peas – 1/3 Cup
  • Sweet Potato – 3 Oz

Meal 6:

  • Turkey Breast – 3 Oz
  • Green Beans – ¼ Cup
  • Squash – 3 Oz

Supplement Stack of Anna Virmajoki

  • Glutamine
  • BCAAs
  • Whey Protein
  • Omega 3
  • Multivitamin
  • MSM Powder
  • Probiotics
  • CLA
  • Fat Burners

Wrapping Up

Anna Virmajoki is an inspiration to many, especially other athletes of Finland, as she is the first IFBB bikini model from Finland. Likewise, if you’ve questions about Anna Virmajoki’s workout routine, diet plan, or supplementation she uses, then we hope this article may have answered your questions.

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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