Rach White’s Workout Routine, Diet Plan & Supplementation

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.

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 workout routine

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

Exercise Sets Reps
BB Back Squats 4 5
Walking Lunges 3 10
45 – Degree Hack Squats 3 10
Leg Extensions (Drop Sets) 3 10
Standing Calf Raises (7 x Toes Facing Outwards, Forward & Inward) 3 21
Calf Raises (Seated) 3 12

Tuesday: Shoulder & Triceps

Exercise Sets Reps
BB Standing Military Press 4 6
DB Side Lateral Raises 3 12
Reverse Peck Deck 3 12
Plat Front Raises 3 12
Rope Pulldowns 3 12
Skull crushers 3 8

Wednesday: Rest Day

Thursday: Chest

Exercise Sets Reps
Incline BB Bench Press 4 5
Incline DB Flys 3 8
Flat Bench DB Press 3 8

Cable Chest Flys

Superset W/Push–Ups




Till Failure

Friday: Hamstrings & Biceps

Exercise Sets Reps
DB Hamstring Curls 4 8
Standing Hamstring Curls 3 12
Glute Hamstring Raise 3 8
EZ Bar Wide Grip Curls 3 8
Incline Alternate DB Curls 3 12
DB Hammer Curls 3 12

Saturday: Rest Day

Sunday: Back

Exercise Sets Reps
BB Bent Over Rowing 4 6
Lat Pulldowns 3 8
T – Bar Rowing 3 10
Chin-Ups (Wide Gripped & Unassisted) 3 Till Failure
1 – Arm DB Rowing 3 8

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

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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