Elisa Pecini’s Workout Routine: From Anorexia to Olympia Champion
Elisa Pecini’s workout routine is the foundation of her transformation from a girl battling anorexia to a Bikini Olympia champion. Built around glute and shoulder development, she trains with high volume, precision, and consistency to maintain the lean, balanced, and aesthetic physique required for the IFBB Pro League stage.
At just 24 years old, Brazilian fitness icon Elisa Pecini stands as a shining example of health, strength, and personal redemption. But behind her bright smile and sculpted stage presence is a powerful comeback story. Elisa Pecini’s workout routine not only helped her build a world-class bikini physique but also played a key role in overcoming the eating disorder that once threatened her life.
Elisa Pecini’s Workout Split
Here is an outline of her workout split:
- Day 1 – Shoulders
- Day 2 – Glutes
- Day 3 – Back
- Day 4 – Shoulders
- Day 5 – Glutes
- Day 6 – Chest
Elisa Pecini’s Workout Routine
So, what drives the aesthetics behind her stage-worthy physique?
Elisa Pecini’s workout routine is based on a carefully structured split that emphasizes high-volume training, especially for the glutes, hamstrings, shoulders, and back—key areas judged in bikini competitions.
Here’s an example of her typical weekly training plan:
Shoulders – 1
| Exercise Name | Sets | Reps |
|---|---|---|
| Standing Shoulder Abduction | 7 | 12 |
| Seated Unilateral Shoulder Abduction | 3 | 12 |
| Arnold DB Press | 3 | 12 |
| DB Front Lateral Raises | 3 | 12 |
| Upright Rowing | 3 | 12 |
| DB Crucifix Hold | 3 | Till Failure |
Glutes – 1
| Exercise Name | Sets | Reps |
|---|---|---|
| Machine Hip Abduction | 5 | 15 |
| Smith Machine Reverse Lunges | 3 | 15 |
| Landmine Sumo Deadlift | 4 | 12 |
| Machine Weighted Glute Bridges | 4 | 12 |
| Straight Leg Cable Glute Kickbacks | 4 | 12 |
Back
| Exercise Name | Ses | Reps |
|---|---|---|
| Lat Pulldowns | 5 | 15 |
| Chest Supported Hammer Strength Rows | 5 | 15 |
| Seated Cable Rowing | 5 | 15 |
| 1 – Arm DB Rowing | 5 | 15 |
| GHD | 5 | 15 |
Shoulders – 2
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Side Lateral Raises | 7 | 12 |
| DB Front Lateral Raises | 3 | 12 |
| Seated DB Shoulder Press | 3 | 12 |
| Machine Seated Lateral Raises | 3 | 12 |
| BB Upright Rowing | 3 | 12 |
| Bent Over Rear Deltoid Flys W/ Plates | 3 | 12 |
She also includes 15–20 minutes of steady-state cardio after most workouts, especially closer to competition prep. Her glute days often involve supersets and resistance bands to enhance muscle activation and achieve a rounded appearance. Shoulder training is also a top priority to create that ideal X-frame bikini silhouette.
From Anorexia to Olympia: A Transformation Fueled by Strength
Elisa’s fitness journey began from a place of darkness. Between the ages of 13 and 15, she struggled with anorexia nervosa, a severe eating disorder that left her weighing just 81 pounds at a height of 5’4”. Despite a year-long treatment, Elisa initially resisted change. “I did not see how much it made me ill,” she admitted, describing her early denial and desire to keep losing weight even when it was damaging her health.
Her turning point came at 15, when doctors made an urgent decision to hospitalize her. A month of intensive inpatient care led to a critical shift in mindset. Elisa began to recognize that true strength and beauty didn’t come from starving herself—it came from healing, nourishing, and rebuilding her body from the inside out.
This is when fitness entered her life as more than just a goal—it became a mission. Slowly, with commitment and patience, she gained healthy weight. After eight months of consistent gym sessions and balanced eating, she reached 123 pounds. The transformation wasn’t just physical—it was mental and emotional.
Stepping on Stage: A New Purpose Found
Empowered by her journey, Elisa set her sights on something ambitious: stepping on stage. Her competition debut came on March 27, 2015, in Rio de Janeiro. Though nervous and shy, she pushed through and finished third—an experience that sparked a fire within her.
From that moment, Elisa dove deeper into the world of bodybuilding and bikini competition. She began refining her training split, optimizing her macros, and mastering stage presentation. Her efforts paid off when she earned her IFBB pro card at just 19 years old—a major milestone in the highly competitive bikini division.
Within a few years, she had already claimed some of the sport’s most prestigious titles, including:
- MuscleContest Brazil Pro Bikini (2018 & 2019)
- Pittsburgh Pro Bikini (2018)
- World Klash Pro Bikini (2019)
- Bikini Olympia Champion (2019)
These victories didn’t just solidify her place among the best—they marked her as a symbol of what’s possible with relentless dedication and purpose.
Fueling the Body Right: Nutrition & Mindset
As important as training is, Elisa knows physique is built in the kitchen. Her nutrition is clean, balanced, and competition-focused. She eats 5–6 meals per day, focusing on lean proteins (such as chicken, white fish, and eggs), slow-digesting carbs (like brown rice, sweet potatoes, and oats), and healthy fats (including avocados, nuts, and olive oil). Veggies are a daily staple, and water intake is consistently high.
During contest prep, she closely monitors her macronutrients, adjusts her sodium intake, and carefully manages her water intake during peak week to ensure a tight and defined look on stage. But even in the off-season, she doesn’t deviate far—choosing long-term sustainability over crash dieting.
Mentally, Elisa is locked in. She journals, visualizes her goals, and uses past experiences—like her battle with anorexia—as a reminder of how far she’s come. “To keep my perspective, I try to remember every day the dreams that I’ve conquered and those that I still want to achieve,” she says.
Giving Back: Coaching the Next Generation
Elisa now channels her knowledge and experience to coach others. She offers guidance to aspiring bikini athletes, covering everything from training and posing to mindset and recovery.
She’s become more than a competitor; she’s a mentor, a voice for mental health awareness, and a beacon for women learning to love and care for their bodies through strength and empowerment.
The Mind-Muscle Connection: More Than Just Aesthetic
What sets Elisa apart is not just her physique—it’s her connection to the process. Her workout isn’t mindless repetition; it’s intentional. She feels every rep, stays present, and trains with purpose. Elisa Pecini’s workout routine isn’t just about looking the part—it’s about embodying strength in every aspect of life.
She brings the same passion to posing as she does to training. Posing is a significant part of her weekly routine, with several sessions dedicated to refining her angles, transitions, and stage confidence.
Wrapping Up
Elisa Pecini’s journey proves that fitness is more than a body—it’s a mindset, a mission, and in her case, a life-saving transformation. From being hospitalized due to an eating disorder to standing tall as Bikini Olympia champion, her story inspires thousands to pursue health through discipline, passion, and patience.
Elisa Pecini’s workout routine reflects a commitment to training smart, eating well, and growing stronger from the inside out. Whether you’re a beginner or an advanced athlete, her structured, consistent, and empowering approach is one every fitness enthusiast can learn from.
