Ashley Kaltwasser’s Workout Routine & Diet Plan

Here’s an IFBB Pro League Bikini Competitor & Winner of Bikini Olympia Title Winner Ashley Kaltwasser’s Workout Routine

Achieving a strong & toned physique requires hard work, dedication, consistency, and a well-planned workout routine and diet plan, and Ashley is the meaning of it. In the realms of fitness and bodybuilding, she stands as an inspiration for many. Nonetheless, in this article, we will delve into Ashley Kaltwasser’s workout routine to know what’s the secret behind her numerous championships and incredible physique that helped her gain immense recognition in the fitness industry.

ashley kaltwasser workout routine

About Ashley Kaltwasser

Born on 22nd November 1988 in Ohio, she got involved in sports from a very early age and started training for gymnastics at the young age of 4. Similarly, later she also became a track and field athlete and competed in indoor pentathlon.

Further, she even broke seven track & cross country records and was awarded a track scholarship for Division I college because of her incredible sports performance.

Getting Into Fitness & Bodybuilding

Bored with her daily life routine, she got inspired and decided to compete in Bikini Olympia to do something different. And in 2011, she started training to compete in a bikini contest.

Before lifting, she had developed her lower body during her sports years. Hence, somewhere a solid foundation for a bodybuilding career was already there. Nevertheless, she discovered her passion for the bikini division in bodybuilding after her graduation from college.

Competition & Becoming Pro

Winning 34 pro titles, Ashley is one of the most winning IFBB Pro Leaguer athletes like now-retired Mr. Olympia Dexter Jackson, who has 29 pro shows winning under his belt. Also, she’s the only female IFBB Pro who has won three Bikini Olympia titles.

She started competing the same year she started training. Also, she trained strictly for eight weeks and prepared for her very first bikini show in 2011, where she even managed to win her class & overall.

And from there on, she never looked back and also won her first bikini division IFBB Arnold Amateur in 2012 and also the pro card at the 2012 IFBB Team Universe Championship in her class & overall.

Ashley Kaltwasser’s Workout Routine

Ashley Kaltwasser’s workout plan targets each muscle group and promotes overall strength, endurance, and definition.

Let’s take a closer look at one of her training regimens:

Monday – Legs

Exercise Sets Reps
Back Squats W/ Smith Machine 4 10
Leg Curls 4 10
Single Leg Squats 3 10
Stiffed Leg BB Deadlift 3 10
DB Squats 3 10
Calf Raises 3 20


Tuesday – Chest, Triceps & Cardio

Exercise Sets Reps
DB Bench Press (Alternate between Flat & Incline) 4 10
Pec Deck Fly 3 10
Triceps Extensions 3 10
Bench Triceps Dips 3 10
Diamond Push – Ups 3 20
Cardio 25 Min

Wednesday – Back & Biceps

Exercise Sets Reps
Pull – Ups 4 8 – 10
Machine Cable Rowing 3 10
TRX Rowing 3 10
Inverted Hyperextensions 3 10
DB Hammer Curls 3 15


Thursday – Glutes & Cardio

Exercise Sets Reps
Donkey Kickbacks W/ Resistance Band 3 15
Box Jump 3 10
Single Leg BB Deadlift 3 10
Machine Donkey Kickbacks 3 15
Cardio 30 Min


Friday – Cardio

Saturday – Shoulders & Cardio

Exercise Sets Reps
DB Shoulder Press 4 12
DB Side Lateral Raises 3 10
Front DB Lateral Raises 3 8
TRX Rear Deltoid 3 10
Cardio 25 Min


Sunday – Rest Day

Ashley Kaltwasser’s Diet Plan

Ashley Kaltwasser’s diet plan is vital in fuelling her workouts, supporting muscle growth, and maintaining a lean physique.

Meal 1:

  • Protein Shake
  • Grapefruit – 1

Meal 2:

  • Chicken – 4 Oz
  • Sweet Potato – 4 Oz
  • Cauliflower – 1 Cup

Meal 3:

  • Ground Turkey – 4 Oz
  • Brown Rice – 1 Cup W/ Hot Sauce & Chilli Powder

Meal 4:

  • Egg Whites & Coconut Flour Pancake

Meal 5:

  • Chicken – 4 Oz
  • Veggies – 2 Cups

Meal 6:

  • Greek Yogurt – 1 Cup
  • Flax Meal – 2 Tbsp
  • Stevia

Meal 7:

  • Quest Bar or Egg White – 1 Cup

    Closing Thoughts

    Ashley Kaltwasser’s workout routine and diet plan are a testament to her dedication and commitment to fitness. By incorporating a well-structured workout routine that combines weight training, HIIT, and targeted exercises, Kaltwasser has achieved a remarkable physique.

    Those who are fans of Ashley and want to know about her workout plan, here we have covered one. Similarly, we assure you can get desired results by customizing it according to your fitness regimen, needs, and goal.

    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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