Marzia Prince’s Workout Routine And Diet Plan

Vegetarian, Personal Trainer, IFBB Bikini Pro, Award-Winning International Fitness Expert With 12+ Years of Experience

Being physically active throughout her life in various high school sports and aerobic classes, Marzia didn’t start working out like other IFBB Pros such as Arnold Schwarzenegger or Jay Cutler in her teenage days. Instead, she got into fitness on a serious note when she was 23 years old, and at that time, she hired her first personal trainer to know how to lift correctly. But, that’s also true that from thereon, she never looked back and fell in love with bodybuilding, as she started getting results. For example, it was exciting for her to know how her thin figure transformed into a shapely woman.

About Marzia Prince

She’s an award-winning international fitness expert with more than 12 years of experience, a personal trainer with expertise in all types of fitness. Plus, Marzia Prince is also an IFBB Pro and winner of the 2007s Ms. Bikini Universe competition. Being one of the pioneers of bringing the bikini fitness body type into the bodybuilding world, she inspires many till date.

Nonetheless, she’s been on the cover page of many fitness magazines like Natural Muscle Magazine, Iron Man Magazine, Planet Muscle Magazine, Fitness Magazine, Muscular Development Magazine, and many more.

marzia prince workout routine

Marzia Prince’s Workout Routine for Ms. Olympia

Day – 1: Back, Chest, Plyos & Step – Ups

Exercise Sets Reps
Pull-Ups 4 20
Jump Squats 15
Burpees 15
Lat Pulldowns 4 20
Bench Step-Ups / Leg W/ 5 Lbs Ankle Weights 25
Chest Press (Machine) 4 20
Step-Ups / Leg W/ 10 Lbs Ankle Weights 4 20
Step-Ups / Leg W/ 10 Lbs Ankle Weights 25

Day – 2: Abs & Cardio

Exercise Sets Reps
Running 4 Mile
Crunches On Bosu Ball 4 25
Half Bicycle Crunches on Bosu Ball 4 25
Medicine Ball Crunches 25
Hanging Leg Raises W/ Straight Legs 4 25
Bicycle As long as you can
Pank As long as you can
Run 1 Mile

Day – 3: Legs

Exercise Sets Reps
TeCardio (Warm-Ups) 10 – 15 Minutes
BB Squats 3 25
Pile Squats 3 25
Jump Squats 3 25
Walking Lunges 3 25
Stationary Lunges 3 20 / Leg
Jump Lunges 3 20
Leg Curls 3 20
Leg Curls on Swiss Ball 3 25
Calves 3 25
Jump Ropes 1 Minute

Day –4: Biceps, Triceps, Deltoids & Cardio

Exercise Sets Reps
Cardio (Warm-Up) 10 Minutes
DB Biceps Curls 4 25
Band Bicep Curls 4 25
Side DB Raises 4 25
Band Side Lateral Raises 4 25
Cable Triceps Pulldowns 4 25
Triceps Kickbacks W/ Bands 4 25
DB Shoulder Press 4 25
Band Presses 4 25
Running 1 Mile

Day 5 – Legs

Exercise Sets Reps
Side-Lying Down (Both Sides)
Side Leg Lifts 4 25
Leg Lifts (Inner Thigh) 4 25
Leg Circles (Forward) 4 25
Leg Circles (Backward) 4 25
Leg Lifts (Fire Hydrant) 4 25
Leg Raises 4 25
Glute Squeezes
Leg Lifts (Fire Hydrant) Superset W/ Glute Squeeze 4 25
Adductors 4 25

Day 6 – Cardio

Step Mills, Treadmills & Elliptical – 20 Minutes

Day 7 – Rest Day

Marzia Prince’s Diet Plan

Meal 1:

  • Oatmeal W/ Vegan Protein Powder
  • Berries W/ Ground Flaxseed
  • Multivitamins

Meal 2:

  • Berry Smoothie
  • Dash of Spirulina
  • Vegan Protein Powder
  • Filtered Water

Meal 3:

  • Large Salad W/ Veggies
  • Black Beans – ¾ Cups
  • Olive Oil / Vinegar As Dressing
  • Sweet Potato

Meal 4:

  • Hummus – ¼ Cup
  • Raw Veggies – 2 Cups

Meal 5:

  • Fresh Enzyme Juice (Spinach, Celery, Romaine, Apple, Parsley, Cucumber, Carrots & Kale)

Meal 6:

  • Spaghetti Squash W/ Marina Sauce & Lentils

Marzia Prince’s Supplementation Stack

  • Vegan Protein Powder
  • Vitamin C
  • Vitamin D
  • Flax Oil or Coconut Oil
  • Flaxseed
  • Calcium
  • Wheatgrass Shot

Wrapping Up

Marzia Prince is a known bodybuilding and fitness industry face, popular for seriously bringing bikini division into the IFBB Pro competitions. Similarly, if you’re her fan and have questions about her diet or wondering what’s Marzia Prince’s workout routine is, then here we’ve mentioned one of her workout routines that you can try if you want to.

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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