Ashley Nocera’s Workout Routine and Diet Plan

Ashley Nocera, a one-of-a-kind bikini model who stands out from the rest! Not only is she a pro bikini model and athlete in the prestigious WBFF, she’s also super active on social media, where she has a huge following of fans. Her posts and updates are incredibly inspiring and captivating!

Ashley was quite an active kid during her childhood. She started swimming when she was just 4 years old and then did competitive swimming for 10 years.

It’s fascinating to learn that fitness and staying active run in Ashley’s family. Her connection to a bodybuilding legacy goes back to her grandfather, who was also a bodybuilder. It seems like leading a healthy and active lifestyle is truly in her genes!

Ashley’s fitness journey began at a young age of 15 when she started lifting weights. Back then, she probably had no idea that just four years later, she would achieve such an incredible milestone by earning her Pro Card! It’s truly impressive how her dedication and hard work paid off so quickly in the world of fitness and bodybuilding.

Ashley has a passion for bodybuilding and this passion has made her earn a physique she is immensely proud of.

In this post, we’ll spill all the beans on Ashley Nocera’s fitness secrets! We’ll shed light on her workout routine and diet plan, so you can get inspired and learn from her amazing fitness journey.

Without any more waiting, let’s jump right in!

Ashley Nocera's Workout Routine and Diet Plan

Ashley Nocera’s Workout Routine

Ashley‘s insanely developed physique isn’t just the result of her blessed genetics. She has worked tremendously hard to build and maintain it.

Ashley’s training program relies on a high-volume training protocol. On most of the exercises, she performs a higher number of repetitions using light-moderate weights. This in turn gives her muscles a lean and toned appearance.

A high-volume training protocol enables her to train each of her muscle groups with a variety of exercises.

Ashley Nocera’s workout routine consists of six training days. She performs weight training 5 days a week and hits cardio just once a week.

Now, let’s take a closer look at Ashley Nocera’s weekly workout routine and the awesome exercises she does to build and maintain her beautiful body.

Ashley Nocera's Workout Routine

Monday- Lower Body

  • Barbell back squats- 5 sets of 6-8 reps
  • Dumbbell lunges- 3 sets of 20 reps (on each leg)
  • Straight leg deadlifts- 4 sets of 10-12 reps
  • Lying leg curls- 4 sets of 10-12 reps
  • Barbell good mornings- 4 sets of 10-12 reps

Tuesday- Arms and Abs

  • Dumbbell curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 10-12 reps
  • Bench dips- 3 sets of AMRAP
  • Lying tricep extensions- 3 sets of 10 reps
  • Tricep cable pushdowns- 3 sets of 10-12 reps
  • Cable chops- 3 sets of 15 reps
  • Russian twists- 3 sets of 15 reps

Wednesday- Lower Body

  • Box jumps- 4 sets of 10-12 reps
  • Step ups- 3 sets of 10 reps (on each leg)
  • Hip thrusts- 3 sets of 15 reps
  • Cable kickbacks- 4 sets of 15 reps
  • Addiction machine- 3 sets of 15 reps
  • Standing calf raises- 3 sets of 20 reps

Thursday- Shoulders, Back, and Abs

  • Dumbbell overhead press- 3 sets of 10-12 reps
  • Front raises- 3 sets of 10-12 reps
  • Pull-ups- 3 sets of AMRAP
  • Seated cable rows- 3 sets of 12 reps
  • Cable pullovers- 3 sets of 10-12 reps
  • Weighted decline crunches- 4 sets of 12-15 reps
  • Hanging leg raises- 4 sets of 10-12 reps

Friday- Lower Body

  • Squats- 5 sets of 6-8 reps
  • Deadlifts- 4 sets of 6-8 reps
  • Weighted lunges- 3 sets of 10-12 reps (on each leg)
  • Leg extensions- 3 sets of 10-12 reps
  • Abduction machine- 3 sets of 10-12 reps

Saturday- Cardio

  • Stairmaster- 20 minutes
  • Treadmill- 15 minutes

Sunday- Rest

Ashley knows the importance of giving her body some love and care. That’s why she reserves Sundays for rest and relaxation.

Taking this day off allows her body to recover and get ready for her weekly exercise routine. It’s all about giving her muscles the time they need to rejuvenate so she can rock her workouts even more effectively!

Ashley Nocera's Workout


When it comes to performing cardio, Ashley chooses to go with HIIT (High-Intensity Interval Training). HIIT is a great way to burn off excess fat in a relatively lesser amount of time.

HIIT is an awesome workout style that really gets your heart pumping! It’s usually done at around 80-95% of your maximum heart rate, which is perfect for improving your cardiovascular health and endurance. Studies have shown that HIIT offers many other fantastic benefits too.

Don’t miss:

Jennifer Nicole Lee’s Workout Routine and Diet
Sophia Taylor Ali’s Workout and Diet
Demi Bagby’s Workout and Diet Plan
Jessica Amlee’s Workout Routine and Diet

Ashley Nocera’s Diet Plan

Ashley Nocera's Diet Plan

Ashley Nocera’s diet plan is all about building lean muscle while keeping her body fat percentage low. To achieve this, clean eating plays a vital role in her routine.

She focuses on nourishing her body with healthy and wholesome foods to fuel her workouts and stay in top shape. It’s all about making healthy choices that support her fitness goals!

To maintain her bikini-ready body all the time, Ashley makes sure to fulfill her daily intake of macros. Let’s have a look at the food items that she consumes to do so:-


  • Whole eggs/egg whites
  • Steak
  • Salmon
  • Tilapia
  • Chicken
  • Ground turkey
  • Protein powder


  • Sweet potato
  • Oats
  • Quinoa
  • White rice/brown rice
  • Energy bars
  • Pasta


  • Olive oil
  • Dry fruits

To fetch her body adequate amounts of vitamins, minerals, and fibers, Ashley consumes plenty of fresh fruits and vegetables. Her favorite ones include blueberries, bananas, apples, spinach, broccoli, cauliflower, and broccoli.

Ashley’s intense training demands proper fueling for her body, and she has a well-structured meal plan to meet that need.

Her meal plan includes 5 major meals, each carefully designed with different food items packed with essential nutrients.

This ensures she gets all the energy and nourishment required to power through her workouts and maintain her fantastic physique. It’s all about balancing her diet to achieve peak performance and overall well-being! 

Now let’s get to know what food items she consumes in each of her meals:-

Meal 1- Breakfast

  • Oatmeal
  • Protein shake

Meal 2- Mid Morning Snack

  • Fruit smoothie

Meal 3- Lunch

  • Brown rice
  • Chicken
  • Vegetables

Meal 4- Dinner

  • Salad
  • Tuna or chicken

Meal 5- Late Night Snack

  • Egg whites

Taste Matters

To keep her meals exciting and flavorful, Ashley loves using herbs and spices as seasonings. This simple yet effective trick helps her stay on track with her strict diet plan. By adding these tasty touches, she can enjoy her meals while still sticking to her nutritional goals.

Ashley Nocera’s Supplements

Ashley’s amazing physique is a testament to her excellent nutrition plan. Her diet covers all the essential macro and micronutrients, making it a complete package for her fitness goals.

To support her nutrition, Ashley includes a few supplements in her routine. Let’s take a look at Ashley Nocera’s supplement stack, which includes the following:

  • Whey protein
  • BCAA
  • CLA
  • Fish oil
  • Multivitamin

Whey protein powder is like a speedy superhero among proteins! It’s known for being one of the fastest-digesting proteins out there. When you have whey protein, your body gets a quick supply of essential amino acids, which are super important for muscle recovery and growth.

So, if you’re looking to support your muscles after a tough workout, whey protein is an excellent choice to get that protein power!

BCAA acts as a great supplement to counter muscle catabolism. Its consumption keeps on fueling the muscles with amino acids that facilitate muscle recovery.

CLA stands for Conjugated Linoleic Acid. It is commonly found in beef and dairy. Consuming it in supplement form assists in reducing fat deposits and also improves immune function. Studies have also highlighted its effectiveness in minimizing the accumulation of fatty acids in adipose tissues.

Fish oil is a fantastic source of omega-3 fatty acids, which offer a wide range of health benefits. When you consume fish oil, it helps improve the health of your eyes, brain, and heart, keeping them in great shape.

Additionally, it gives a boost to your immune and endocrine systems, helping you stay healthy and vibrant. Including fish oil in your diet is a smart move for overall well-being!

Taking a multivitamin supplement is a smart way to ensure your body gets a variety of essential micronutrients. While whole foods are great sources of these nutrients, it can be challenging to get everything your body needs from food alone.

That’s where a multivitamin supplement comes in handy, as it provides a convenient and effective solution to bridge the nutritional gaps and keep you feeling your best!

Don’t miss:

Mikey Madison’s Workout and Diet Plan
Brie Larson’s Workout Routine and Diet
Kristi Noem’s Workout and Diet
Hourglass Workout Plan

Wrapping Up

Ashley’s journey is truly remarkable and inspiring! Earning her pro card at just 19 years old shows her dedication and hard work in building a world-class aesthetic physique.

Her determination and high expectations have driven her to achieve incredible goals, turning her dreams into reality. Ashley’s story is a powerful reminder that with passion and commitment, we can achieve greatness.

We hope you feel motivated and inspired after reading about Ashley’s fitness routine. It’s time to embark on your own path to the best shape of your life! Let her story be the push you need to get started on your own fitness adventure. So, go for it and make your dreams a reality! You’ve got this!