Kelly Gonzalez’s Workout Routine, Diet Plan & Supplementation

A Freelance Health Writer, Lifestyle Consultant, Fitness Model & IFBB Bikini Athlete

Kelly Gonzalez got into fitness from a very young age, and she has given her entire life to it. For example, Kelly liked to play lacrosse in her college days and even completed two marathon races. However, after graduation, she felt like she should continue training and compete for a sport, but she didn’t know which sport to go with. Like other IFBB Pro bodybuilders, she was involved with sports, but specifically getting into competing as a figure competitor was completely undecided, and that also her friend recommended.

About Kelly Gonzalez

Growing up in the woods of Annapolis, Maryland, fitness is something that comes to Kelly naturally. Her very first job was of working at a gym at the young age of 16. Likewise, she even became a personal trainer at the age of 18 and attended Johns Hopkins University to play Division lacrosse and potentially become a doctor.

Though, competing in the fitness industry was something unplanned. Earlier in 2009, Kelly was looking for photos for her new website, which had content related to health and fitness, personal training, and nutrition services. So, first, she trained for the photoshoot to have pictures for her website.

Nonetheless, from thereon, her fitness modeling career took off. And, shortly after her first photo shoot, she learned that NPC had introduced a bikini division, which matches her physique. So, likewise, she competed in that show and placed 2nd in her Bikini division. And, in the very next year, in 2010, she focused on training with full dedication, and she ended up earning her IFBB Bikini Pro Card.

Nonetheless, if you’re her fan and have questions like what’s Kelly Gonzalez’s workout routine, what’s her diet plan, or does she take any supplements, then keep reading. Here, we’ll cover it in detail.

kelly gonzalez workout routine

Kelly Gonzalez’s Workout Routine

Monday: Legs, Glutes, Calves & Cardio

Exercise Sets Reps
Leg Press 4 15, 12, 12, 10
Weighted Squats W/ Ball on the Wall 4 15, 12, 12, 10
Leg Extensions 3 15, 12, 10
Leg Curls (Lying) 4 15, 12, 12, 10
Leg Curls – Seated 4 15, 12, 12, 10
Calf Raises Using Leg Press Machine 4 15
Calf Raises – Bent Knee 3 15
Cardio 50 Min Run W/ 25 Min HIIT

Tuesday: Back, Rear Deltoids, Abs & Cardio

Exercise Sets Reps
Lat Pulldowns 3 12, 10, 8
Lat Pulldowns (Close Grip) 3 12, 10, 8
1 – Arm DB Rowing 3 15, 12, 10
Pullovers (Machine) 3 15, 12, 10
DB Bent Over Rear Delt Raises 3 15, 12, 10
Full Sit – Ups (Stability Ball) 4 30, 25, 20, 15
Crunches 4 30, 25, 20, 15
Leg Raises W/ Hip Lift 4 30, 25, 20, 15
Cardio 40 – 50 Min

Wednesday: Chest, Biceps, Calves & Cardio

Exercise Sets Reps
Incline Bench Press 3 15, 12, 10
DB Flys 3 15, 12, 10
Pec Deck

Superset W/Push–Ups

3

3

15, 12, 10

Till Failure

EZ Bar Biceps Curls

 

3 15, 12, 10
Alternate DB Curls

 

3 15, 12, 10
Calf Raises (Standing) 3 15, 12, 10
Calf Raises (Seated) 3 15, 12, 10
Cardio 50 Min Run W/ 25 Min HIIT

Thursday: Cardio

Cardio – 50 Minutes

Friday: Plyometrics & Cardio

Exercise Sets Reps
Box Jump Squats 3 30
Box Jumps – Laterals 3 30
Split Squat Jumps 3 30
Tuck Jumps 3 30
Lateral Bound 3 30
Side Hops 3 30
Squat Jumps 3 30
Cardio 20 – 30 Min

Saturday: Shoulders, Triceps, Abs & Cardio

Exercise Sets Reps
DB Shoulder Press 4 15, 12, 12, 10
Cable Side Raises 4 15, 12, 12, 10
Cable Front Raises 4 15, 12, 12, 10
Reverse Pec Dec 4 15, 12, 12, 10
DB Bent Over Rear Delt Raises 4 15, 12, 12, 10
Triceps Extensions (Lying) 4 15, 12, 12, 10
Triceps Extensions – Cable Underhand 4 15, 12, 12, 10
Full Sit – Ups (Stability Ball) 3 50
Double Crunches 3 50
Bicycle Crunches 3 50
Cardio 45 Min

Sunday: Cardio & Yoga or Massage

Cardio – 40 Min

Kelly Gonzalez’s Diet Plan

Here’s the sample diet plan of Kelly Gonzalez:

Meal 1:

  • Oatmeal W/ Cinnamon – 1/3 Cup
  • Egg Whites – 5

Meal 2:

  • Whey Protein Shake

Meal 3:

  • Chicken Breast (Boneless & Skinless) – 5 Oz
  • Steamed Broccoli – 1 Cup
  • Yam – 3 Oz
  • Brewed Green Tea – 8 Oz

Meal 4:

  • Whey Protein Shake W/ Ice & Cinnamon
  • Almonds – 10 Pieces
  • Brewed Green Tea – 8 Oz

Meal 5:

  • Fish or Turkey – 5 Oz
  • Steamed Brussels Sprouts – 1 Cup
  • Medium Garden Salad – 1

Meal 6:

  • Egg Whites – 4
  • Avocado – 1 Oz
  • Brewed Chamomile Tea – 8 Oz

Kelly Gonzalez’s Supplement Stack

  • MRM Digest All
  • ALA
  • Vitamin – C
  • Smart Blend (Fatty Acids)
  • Whey Protein
  • Glutamine
  • L – Carnitine
  • BCAAs

Favorite Bodybuilders of Kelly Gonzalez

Kelly is a fan and looks up to two popular bodybuilders Arnold Schwarzenegger, and 4 times Mr. Olympia Jay Cutler.

Wrapping Up

For Kelly, training is one of the never-ending processes. She believes in every training you can improve yourself. Likewise, her small daily achievements within the gym keep her pushing harder each time.

However, suppose you had questions like what’s Kelly Gonzalez’s workout routine, what type of diet plan she follows, or does she use any dietary supplements. In that case, we hope this article may have given you little clarity about the same.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com 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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