Ashley Kaltwasser’s Workout Routine and Diet Plan

The name ASHLEY KALTWASSER doesn’t need any introduction in the bodybuilding and fitness community. After all, she happens to be the first person in the history of bodybuilding to win three Ms. Bikini Olympia titles. And that’s certainly a commendable achievement.

Ashley had started her fitness journey as a gymnast. Her training commenced right from the time she was just 4 years old. And she has been a competitive athlete ever since.

Even though Ashley has pretty amazing genetics, she doesn’t take this gift for granted. She trains like a freak and sticks to a nutrition plan that fetches her the best results.

So let’s get to know more about them by throwing light on Ashley Kaltwasser’s workout routine and diet plan.

Ashley Kaltwasser's Workout Routine and Diet Plan

Ashley Kaltwasser’s Workout Principles

Ashley’s well-developed body is a perfect amalgamation of muscularity and aesthetics. Its symmetry and proportion further enhance its overall appeal.

To work on developing such a perfect body, Ashley sticks to a workout program that trains each of those aspects. It primarily includes weight training and cardio.

Ashley hits the gym 6 days a week.

Ashley Kaltwasser’s Workout Routine

Being a former athlete, hard work happens to be the prime element of Ashley’s lifestyle. And such work ethics get reflected in her workout routine as well.

Ashley Kaltwasser’s workout routine is all about training intensely. In each of her training sessions, she makes it a point to give her one hundred percent.

To enhance the strength and musculature of her body she relies on good old-school strength training principles. Usually, she prefers to choose a weight that is heavy enough to let her perform 10-12 strict reps on any exercise with strict form. This approach fetches her maximum strength and size gains.

The leanness of Ashley‘s physique, whenever she steps on the stage is simply unparalleled. To work on enhancing the leanness of her perfectly developed body, she performs a decent amount of cardio thrice a week.

Now let’s get to know more about Ashley Kaltwasser’s workout routine by throwing light on the exercises she incorporates into it:-

Ashley Kaltwasser's Workout Routine

Monday- Legs

  • Smith machine squats- 4 sets of 10-12 reps
  • Lying leg curls- 4 sets of 12 reps
  • Goblet squats- 3 sets of 10-12 reps
  • Stiff-legged deadlift- 3 sets of 10 reps
  • Single-leg squats- 3 sets of 10-12 reps
  • Standing calf raises- 3 sets of 20 reps

Tuesday- Chest, Triceps, and Cardio

  • Dumbbell bench press- 4 sets of 10-12 reps (alternating between flat and inclined)
  • Pec-deck flys- 3 sets of 10-12 reps
  • Bench dips- 3 sets of 10-12 reps
  • Machine triceps extensions- 3 sets of 10 reps
  • Diamond push-ups- 3 sets of 20 reps
  • Cardio- 25 minutes

Wednesday- Back and Biceps

  • Pull-ups- 4 sets of 8-12 reps
  • TRX rows- 3 sets of 10-12 reps
  • Machine cable rows- 3 sets of 10-12 reps
  • Inverted hyperextensions- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 12-15 reps

Thursday- Glutes and Cardio

  • Box jumps- 3 sets of 12 reps
  • Single-leg deadlifts- 3 sets of 10 reps
  • Donkey kickbacks using resistance bands- 3 sets of 12-15 reps
  • Machine donkey kickback- 3 sets of 15 reps or GHD machine- 3 sets of 6 reps
  • Cardio- 30 minutes

Friday- Cardio

Saturday- Shoulders and Cardio

  • Dumbbell shoulder press or Handstand shoulder push-ups- 4 sets of 10-12 reps
  • Lateral raises- 3 sets of 12-15 reps
  • Front raises- 3 sets of 8-10 reps
  • TRX rows targeting rear delts- 3 sets of 10-15 reps
  • Cardio- 25 minutes

Sunday- Rest

Bodyweight Exercises

Apart from performing numerous exercises that involve free weights and machines for their execution, Ashley also includes certain bodyweight exercises in her workout routine.

Performing them not only gives her target muscle groups a great workout but also enhances her core strength and stability.

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Ashley Kaltwasser’s Diet Plan

Ashley Kaltwasser's Diet Plan

Ashley has to rely on a strict diet plan to maintain her beautiful physique. But you may find it a bit surprising that she doesn’t subscribe to the notion of counting calories.

Ashley just ensures to eat nutritious food items and eats as much as is required to stay full. Counting calories is something that she finds a bit unnecessary.

Ashley Kaltwasser’s diet plan has a higher proportion of protein, a moderate proportion of fats, and the least proportion of carbs. She claims that such a kind of diet plan has served her very best interests all the time in terms of keeping her body in top-notch condition.

To fuel her body adequately, Ashley consumes 7 meals a day. Now, let’s find out what all food items are included in Ashley Kaltwasser’s daily meal plan:-

Meal 1

  • 1 scoop protein powder mixed with iced coffee, stevia and 1 whole grapefruit.

Meal 2

  • 4 oz sweet potato
  • 4 oz chicken
  • 1 cup cauliflower

Meal 3

  • 1 cup cooked brown rice
  • 4 oz ground turkey
  • Hot sauce and chili powder (for seasoning)

Meal 4

  • Egg whites
  • Coconut flour pancakes

Meal 5

  • 2 cups veggies
  • 4 oz chicken

Meal 6

  • 1 cup plain Greek yogurt
  • Stevia
  • 2 tbsp flax seeds

Meal 7

  • Protein bar OR
  • 1 cup liquid egg whites

Ashley’s macros come from the following food items:-


  • Egg whites
  • Chicken
  • Turkey
  • Protein powder


  • Brown rice
  • Pancakes
  • Sweet potatoes


  • Cauliflower
  • Leafy greens

Prep Diet

When Ashley is in her preparation phase, she removes additives like almond milk, coffee creamer, and other condiments from her diet plan. She also ups her water intake to at least 1½ gallons a day.

Not Compromising With Taste

Even though Ashley’s nutrition plan has plenty of healthy food items, that certainly doesn’t mean it is a bland one. Ashley has always been against the idea of sticking to a diet plan that doesn’t have tasty food items.

According to her, an ideal diet plan has both tasty and nutritious food items. She claims,

“I believe in eating tasty foods during prep. If you don’t like a certain food in your diet, then just make a substitution.”

Receiving such advice from a prominent figure in the world of fitness will surely make your fitness journey less tortuous.

Cheat Meals

To satisfy her taste buds and give a break to her diet plan, Ashley likes to enjoy a cheat meal once a week. She does this until she is three weeks out from competing.

She even prefers to go with Mediterranean food on her cheat days especially when she feels like having something healthy.

Ashley Kaltwasser’s Supplements

To make her nutrition plan as complete as it can be, Ashley includes a few supplements in it. Their inclusion assists in enhancing her overall nutritional intake.

Ashley Kaltwasser’s supplements stack includes the following:-

  • Whey protein
  • BCAA
  • Glutamine
  • Multivitamin

Ashley consumes whey protein and BCAA for their rich amino acid profile. They keep her body in an anabolic state and boost muscle growth. She also consumes glutamine to improve her muscle recovery.

Last but not least Ashley takes a multivitamin supplement to fetch her body certain micronutrients that are quite challenging to be derived from whole food items.

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Wrapping Up

Winning the coveted Ms. Olympia Bikini title is no joke. And Ashley went on to win this title three times. That tells a lot about the sincerity that she has towards keeping herself at the top.

And if you too show such a kind of sincerity towards getting yourself in shape, you too would be rewarded pretty decently.

Just structure a workout routine and diet plan for yourself based on the info given in this post. Make sure it caters to your training goals and experience.

You can consider taking the assistance and guidance of an experienced trainer as well. Doing so will not only provide you with valuable guidance but will also save you from training-related injuries.