Tamra Dae’s Workout Routine & Diet Plan

Here’s an Athlete, Fashion Model, Online Fitness Icon, and Winner of Countless Accolades in Bodybuilding Competitions Tamra Dae’s Workout Routine

Born and raised in Los Angeles, California, Tamara Dae is an online sensation for whom fitness comes naturally due to her parents being former bodybuilders. It’s obvious that due to the environment of the house, her love for sports comes from a very early age. Similarly, after taking a break from football she used to play and being inspired by her parents, she made the decision and even achieved to make her name in the fitness world. Hence, her fans asking what’s Tamra Dae’s workout routine or what’s her secret to dieting isn’t new. And, if you’ve such a question, then keep reading here; we’re going to discuss about it.

Tamra Dae Workout Routine

With a massive social media following, Tamra is a global fashion icon, top model, and winner of many bodybuilding competitions, making her a star who’s an inspiration for millions of her social media followers. Similarly, she’s known for creating her lifestyle surrounded by her style and look. She’s one of the successful names in the fitness industry who got social media growth in a short time.

Tamra Dae’s Workout Routine

Tamra likes lifting weights to maintain her sculpted physique. She likes mixing strength training along with some of her favorite exercises that she learned when she used to play soccer. Similarly, her workout sessions mainly depend upon her mood. For instance, she listens to her body and doesn’t overwork her muscles.

Monday – Legs

Exercise Sets Reps
Back Squats W/ Smith Machine 4 10, 8, 6, 4
Goblet Squats 3 12
Bulgarian Split Squats 3 12
Leg Press 3 12
Leg Curls (Seated) 3 12
Cable Kickbacks 4 25


Tuesday – Shoulders & Triceps

Exercise Sets Reps
DB Flys 4 12
Cable Extension Rotation 4 12
Triceps Rope Overhead Extensions 3 12
Incline DB Shoulder Press 3 12
Bent Over Cable Extensions 3 15
Push – Ups 1 Till Failure

Wednesday – Back & Abs

Exercise Sets Reps
Lat Pulldowns (Wide Grip) 3 12
Bent Over BB Rowing 3 12
Seated Cable Rowing 3 12
TRX Inverted Rowing 3 12
Hanging Leg Raises 3 12
Russian Twists 3 25


Thursday – Rest Day

Friday – Legs & Plyos

Exercise Sets Reps
Leg Extensions 3 25, 15, 10
BB Front Squats 3 Till Failure
Skiers 3 20
Toe Touch to Box 3 60
Jumping Jacks 100
Box Jumps 3 12
Side Shuffle 3 10


Saturday & Sunday – Rest Day

Tamra Dae’s Diet Plan

Being part of the fitness industry and even competing, she knows the importance of diet. Hence, she usually goes for whole foods that are healthy and full of protein. Similarly, she goes for four meals per day that include a good source of protein, carbs, and healthy fats. In addition, she takes dietary supplements as well, like whey protein and multivitamins.


Meal 1:

  • Toast
  • Eggs

Meal 2:

  • Protein Shake

Meal 3:

  • Beans
  • Red Meat

Meal 4:

  • Fish
  • Brown Rice


    • Multi-Vitamins
    • Whey Protein

    About Tamra Dae

    Before she started her fitness journey, Tamra was into football. However, after taking a break from football, she couldn’t see herself being unfit, and she joined the gym. Similarly, her parents were bodybuilders, and due to that, she got good advice from her parents, and she also stayed motivated due to that. Further, she even competed, and since then, Tamra Dae has followed a strong ethic for her workout that helped her achieve fame and fortune both.

    She has studied fashion design in college, and that motivated her further to become a popular model. And her dream also became true when one of her friends asked her to model for an online company.

    Further, she even managed to earn her name in the fashion industry by starting her fashion label. She shares unique styles and interacts with her fans. For instance, she has done countless photo shoots and got covered in magazines.

    Wrapping Up

    She has made her name on her own in both fitness as well as the modeling world. Similarly, she has also created her own brand that fits her look and style. Tamra is more than just a fitness influencer – an embodiment of strength, discipline, and determination. With a physique that exudes power and grace, she has gained attention from fitness enthusiasts globally.

    Similarly, Tamra Dae’s workout routine is proof that she gives equal importance to her workout as she did in other areas of her life.

    Hence, if you’re her fan and wondering how to achieve your dream physique. We ensure if you follow the workout and diet with dedication like she does, you’ll be able to do so. Happy lifting!

    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.

    Related Posts