Eva Andressa’s Workout Routine and Diet Plan

Eva Andressa is a well-known IFBB pro-bikini athlete and fitness model. She has been on the cover page of various health and fitness magazines and even after retirement, she inspires millions to get fit and healthy.

Through this post, we will be throwing light on Eva Andressa’s workout routine and diet plan that has kept her in great shape over the years. So without further ado, let’s proceed.

Eva Andressa’s Workout Principles

Eva Andressa's Workout

Eva started her lifting journey with the intent to transform her physique. And she succeeded in doing so. Over time she was able to build a physique that was muscular as well as aesthetic.

Standing tall at 165 centimeters and weighing around 140 lbs, Eva indeed has the physique of a goddess. Her workout program incorporates exercise styles like resistance training, cardio, and aerobics.

Eva Andressa’s Workout Routine

Talking about Eva Andressa’s workout routine, you might be surprised to know that she isn’t someone who hits the gym every single day. Usually, she trains just 3-4 days a week.

However, when Eva used to compete her workout routine was entirely different. Contrary to her current routine, she trained twice a day every single day and this approach gave her the kind of body that made her win numerous physique competitions.

At present, each of Eva’s workout sessions extends for about 40 minutes. They primarily consist of aerobic exercises.

Right from the time, she bid adieu to competing, Eva doesn’t train her chest and arms. She claims that those muscles belong to her ideal weight and hence she doesn’t find the need to train them.

So let’s find out more about Eva Andressa’s workout routine by throwing light on the exercises that she performs for hitting her lower body muscles:-

Eva Andressa's Workout Routine


  • Barbell back squats- 4 sets of 8-12 reps
  • Lying leg curls- 4 sets of 8-12 reps
  • Leg extension- 4 sets of 8-12 reps
  • Lunges- 4 sets of 8-12 reps
  • Leg press- 4 sets of 8-12 reps


  • Sumo deadlift- 4 sets of 8 reps
  • Barbell row- 4 sets of 8 reps
  • Lat pulldown- 4 sets of 8-12 reps
  • Cable row- 4 sets of 8-12 reps
  • Cable curl- 4 sets of 8-12 reps


  • Shoulder press machine- 4 sets of 8-12 reps
  • Front shoulder raise- 4 sets of 8-12 reps
  • Lateral shoulder raise- 4 sets of 8-12 reps
  • Reverse pec deck fly- 4 sets of 8-12 reps
  • Rope pressdown- 4 sets of 8-12 reps


  • Burpees- 3 sets of 10 repetitions
  • Jumping lunges- 4 sets of 20 reps on each leg
  • Sumo squats- 4 sets of 20 reps
  • Barbell hip thrust- 4 sets of 8-12 reps
  • Hip abduction machine- 4 sets of 8-12 reps
  • Donkey kicks- 20 repetitions on each leg


Eva often switches up her ab training routine from time to time. Usually, it consists of exercises like crunches, Russian twists, leg raises, V-ups, etc. She also performs planks to strengthen and stabilize her core muscles.

Train all the muscles equally

Train all the muscles equally

Eva claims that in order to build an aesthetic physique one has to pay equal attention to training all the muscle groups. Many girls train to just develop their lower body muscles. But that isn’t the correct approach.

Instead, they must focus on training both upper and lower body muscles with great intensity so that their body doesn’t get disproportionate. It also helps in countering muscle imbalances.

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Hitting higher reps

On certain exercises, Eva chooses to perform a higher number of repetitions that fall in the range of around 20-30 reps. She says that doing so not only assists in enhancing her muscular endurance but also increases her strength levels to some extent.

Eva Andressa’s Diet Plan

Eva Andressa's Diet Plan

Even though Eva has officially retired from being a pro athlete, she still follows a nutritious and strict diet plan. Being disciplined with following it has enabled her to maintain her impeccable physique.

Eva Andressa relies on a balanced diet plan to keep herself in shape. It consists of food items that are a rich source of proteins, complex carbohydrates, and good fats.

Eva eats around 7 meals a day to fetch her body all the essential nutrients. So let’s get to know what all food items are included in Eva Andressa’s meal plan:-

Meal 1

  • Omelet (made of 2 whole eggs, 4 egg whites, and olive oil)
  • 2 slices of bread
  • Green tea

Meal 2

  • Whole wheat pasta
  • 120 grams of grilled chicken breast
  • Vegetables

Meal 3

  • 2 tbsp oatmeal
  • 1 whey protein shake

Meal 4

  • Cottage cheese
  • Graham toast
  • Tuna in water

Meal 5

  • 120 grams of grilled chicken breast with vegetables

Meal 6

  • Omelet (made of 2 whole eggs, 4 egg whites, and olive oil)

Meal 7

  • 1 whey protein shake with glutamine

No carbs post sunset

To keep her body energetic, Eva has to consume a decent amount of carbs throughout the day. However, she never goes over consuming 120 grams of carbs in a day.

She also makes it a point to consume all her carbs during day time, and after sunset her diet plan prioritizes consuming lean proteins and vegetables.

Staying cautious regarding fat intake

Eva maintains her body fat percentage at 12%. And to do so she cautiously watches her fat intake. Her fat intake comes only from sources of good fats such as olive oil, almonds, nuts, seeds, etc.

Eva indulges in enjoying cheat meals only twice a year. And this tells us a lot about her dedication to staying fit.

Eva Andressa’s Supplements

Eva always ensures to stick to a complete and wholesome nutrition plan to derive the best out of her exercise routine. And to serve that purpose well, she also includes a few supplements into it.

Eva Andressa’s supplements stack consists of the following:-

  • Whey protein
  • Glutamine

Having a whey protein shake fetches Eva’s body with a quick supply of fast-digesting amino acids that boosts muscle growth along with countering her hunger pangs.

Consuming glutamine on the other hand enables Eva to recover well from her intense training sessions.

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Final Words

Eva Andressa completely transformed her life after starting her fitness journey. Earlier she was a skinny teenager but then went on to build a physique that made her so proud of herself.

And if you too stick to a well-structured fitness regime just like Eva, it will surely let you earn your fittest version. So use the info-mentioned in this post as a reference to design your training program and nutrition plan and make sure to follow it with consistency.