From Being Accused of Anorexic in High School to IFBB Figure Competitor, She’s Among Elite Fitness Model of Australia

Australia-born Rach White has a story like many IFB Pro bodybuilders of being accused and teased of something. For instance, Lou Ferrigno was often the target of neighborhood bullies due to his hearing problem, and John Cena was also often bullied by schoolboys.

Similarly, in Rach’s case, she was often targeted and accused of being an anorexic in her high school days. But, likewise, she also overcame the struggle and started hitting the gym, which helped her overcome the issue of being skinny and anorexic and helped her achieve the physique every girl craves to have.

Though, if you’re an Australian who has heard about her or you’re her fan and have questions such as what’s Rach white’s workout routine or diet plan is, then keep reading.

About Rach White

From a young age, Rach White was skinny, and she was often bullied for the same. Being embarrassed by getting bullied and not gaining weight even after eating like a horse, she decided to join a gym, but the purpose was entirely different. Instead of getting healthy or gaining weight, she decided to add some curves to her tiny frame.

Amazingly, she started growing muscle quickly, which even made her fall in love with herself more than ever. Likewise, she continued lifting heavier along to build a symmetrical body. And, in 2011, for the first time, she competed in the IFBB Figure competition and took away both Australian and Victorian titles.

rach white workout routine

Nonetheless, inspired by great old school bodybuilders like Sergio Oliva, Frank Zane, Steve Reeves, she’s still grinding, and she’s among the influential IFBB athlete that inspires many by hard work and dedication.

Rach White’s Workout Routine

Rach often changes her workout routine according to her goals, and one such training routine is as below:

Monday: Legs

BB Back Squats45
Walking Lunges310
45 – Degree Hack Squats310
Leg Extensions (Drop Sets)310
Standing Calf Raises (7 x Toes Facing Outwards, Forward & Inward)321
Calf Raises (Seated)312

Tuesday: Shoulder & Triceps

BB Standing Military Press46
DB Side Lateral Raises312
Reverse Peck Deck312
Plat Front Raises312
Rope Pulldowns312
Skull crushers38

Wednesday: Rest Day

Thursday: Chest

Incline BB Bench Press45
Incline DB Flys38
Flat Bench DB Press38

Cable Chest Flys

Superset W/Push–Ups




Till Failure

Friday: Hamstrings & Biceps

DB Hamstring Curls48
Standing Hamstring Curls312
Glute Hamstring Raise38
EZ Bar Wide Grip Curls38
Incline Alternate DB Curls312
DB Hammer Curls312

Saturday: Rest Day

Sunday: Back

BB Bent Over Rowing46
Lat Pulldowns38
T – Bar Rowing310
Chin-Ups (Wide Gripped & Unassisted)3Till Failure
1 – Arm DB Rowing38

Rach White’s Diet Plan

Here’s the diet plan of Rach White that includes six meals per day:

Meal 1:

Meal 2:

  • Turkey Burger – 150 G
  • Sweet Potato
  • Salad

Meal 3:

Meal 4:

  • Turkey Burger – 150 G
  • Sweet Potato & Salad – 150 G

Meal 5:

  • Steak – 200 G
  • Salad & Avocado

Meal 6:

Wrapping Up

Rach White is the rising IFBB athlete who has seen rough days in her childhood like other pro athletes. However, that also helped her stay determined with her goals. And, if you’re her fan or wanted to find out what’s Rach White’s workout routine, then we hope this article may prove helpful.

Satinder Chowdhry Avatar

Satinder Chowdhry