Jennifer Nicole Lee’s Workout Routine and Diet Plan

Jennifer Nicole Lee is a world-renowned fitness model. Even though she is 47 years old, her amazing physique and insane fitness levels can put women half her age to shame.

Apart from being a fitness model, she is also an actor, author, and motivational speaker. The books authored by her have served as a source of inspiration and guidance for numerous individuals, empowering them to embrace a healthier lifestyle.

At one point, Jennifer herself experienced a period of being out of shape. However, fueled by her unwavering dedication and sheer determination, she embarked on a transformative journey, completely reshaping her body.

In this post, we will shed light on Jennifer Nicole Lee’s workout routine and diet plan.

Jennifer Nicole Lee’s Workout Routine

Jennifer Nicole Lee's Workout Routine

For Jennifer, staying in great shape isn’t a trend, it’s a part of her lifestyle. And that’s the prime reason, how she is able to maintain her ‘bikini-ready’ body 24x7x365.

Jennifer is 5 feet 9 inches tall and her bodyweight lies somewhere between 145-155 lbs. She sports a lean, muscular, and aesthetic body.

Weight training and cardio form the cornerstone of Jennifer Nicole Lee’s workout routine, each playing a vital role in her workout regimen.

Weight training imparts a sculpted and muscular appearance to her body, while cardio exercises contribute to maintaining a lean and athletic physique.

When it comes to Jennifer’s weight training sessions, she prioritizes exercises that are performed with free weights. But she also performs some exercises using machines

She trains each of her muscle groups just once a week.

As a passionate fitness enthusiast, Jennifer dedicates herself to the gym six days a week. Four of those days are dedicated to strength training, emphasizing strength and muscle hypertrophy.

The remaining two days are devoted to cardiovascular exercises, which help enhance her endurance and overall cardiovascular health.

Now, let us delve into a comprehensive breakdown of Jennifer Nicole Lee’s weekly workout routine.

Monday- Shoulders and Biceps


  • Arnold Press- 3 sets of 10-12 reps
  • Dumbbell Shoulder Press- 3 sets of 10-12 reps
  • Dumbbell Front Raises- 3 sets of 12 reps
  • Dumbell Lateral Raises- 3 sets of 12 reps
  • Bent Over Dumbbell Lateral Raises- 3 sets of 12-15 reps


  • Seated Dumbbell Curls- 3 sets of 10-12 reps
  • Hammer Curls- 3 sets of 10-12 reps

Tuesday- Legs


  • Dumbbell Squats- 4 sets of 10-12 reps
  • Weighted Lunges- 3 sets of 10-12 reps
  • Dumbbell Step-Ups- 3 sets of 10-12 reps


  • Leg Curls- 2 sets of 12-15 reps
  • Stiff Leg Deadlifts- 3 sets of 10-12 reps


  • Standing Calf Raises- 3 sets of 12-15 reps
  • Seated Calf Raises- 3 sets of 12-15 reps

Wednesday- Cardio*

Thursday- Chest and Triceps


  • Dumbbell Bench Press- 3 sets of 10-12 reps
  • Incline Dumbbell Bench Press- 3 sets of 10-12 reps
  • Dumbbell Flyes- 3 sets of 12-15 reps


  • Diamond Push-Ups- 3 sets of 10-12 reps
  • Triceps Dips- 3 sets of 10-12 reps
  • Lying Dumbbell Triceps Extensions- 3 sets of 10-12 reps
  • Seated Dumbbell Overhead Triceps Extensions- 3 sets of 10-12 reps
  • Dumbbell Kickbacks- 3 sets of 15 reps

Friday- Back

  • Bent Over Dumbbell Rows- 4 sets of 10-12 reps
  • Superman- 3 sets of 10 reps
  • Dumbbell Pullovers- 3 sets of 10-12 reps

Saturday- Cardio*

Sunday- Rest


Jennifer absolutely loves skipping as her go-to choice for cardio workouts.

However, to infuse variety into her cardio routine, she also enjoys jogging or engaging in long walks.

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Variety is Important

Jennifer always ensures to add the element of variety to her exercise routine. This prevents her body from not getting used to a particular workout regime. When it comes to busting training plateaus, this approach tends to be pretty useful.

Furthermore, this approach not only adds excitement to Jennifer’s exercise routine but also ensures she remains engaged and enthusiastic during each session.

By constantly introducing new exercises and variations, she never gets bored and maintains a high level of motivation and enjoyment.

Warm-Up and Cool Down

Prior to diving into her intense workout sessions, Jennifer diligently follows a well-structured warm-up routine. This involves engaging in specific drills that effectively elevate her heart rate, preparing her body for the upcoming exertion.

Likewise, after completing her workout sessions, Jennifer understands the significance of properly cooling down her body. To achieve this, she incorporates a cool-down routine that primarily focuses on performing various stretches. This aids in promoting muscle relaxation, enhancing flexibility, and facilitating overall recovery.

Going through both warm-up and cool-down routines prevents her body from getting subjected to training-related injuries.

Jennifer Nicole Lee’s Diet Plan

Jennifer Nicole Lee's Diet Plan

Jennifer understands the nutritional requirements of her body pretty well and ensures to feed it accordingly. To accomplish this, she prioritizes wholesome, nutrient-rich foods, promoting her overall health and well-being.

Jennifer Nicole Lee’s diet plan consists of a wide array of food items that are abundant in essential nutrients.

She maintains a keen focus on maintaining optimal macronutrient intake each day. By carefully monitoring her intake of proteins, carbohydrates, and fats, she ensures that her body receives the necessary balance of nutrients to support her fitness goals and overall well-being.

She fulfills her daily protein requirements from whole food items such as fish, chicken, and lean cuts of red meat. Her carb intake comes from rich sources of complex carbs such as sweet potatoes and brown rice.

Jennifer’s diet chart also includes food items like coconut oil, flaxseed oil, and omega-3 oil which are great sources of healthy/good fats.

To fetch her body decent amounts of fiber, vitamins, and minerals, Jennifer also includes plenty of fresh vegetables and berries in her diet plan.

Jennifer Nicole Lee’s meal plan consists of 5 major meals. Let’s get to know what all food items are there in each of them:-

Meal 1- Breakfast

  • Egg White Omelet
  • Spinach
  • Asparagus
  • Mushrooms
  • Whole Grain Bread
  • Tomatoes
  • Coconut Oil
  • Water

Meal 2- Mid-Morning Snack

  • Ground Flax Seeds
  • Omega-3 Oil
  • Flaxseed Oil
  • Coconut Oil
  • Protein Shake

Meal 3- Lunch

  • Wheat Bread
  • Hummus
  • 4%Ground Antibiotic Free, Organic Grass Fed Lean Beef Hamburger
  • Spinach

Meal 4- Late Afternoon Meal

  • Ground Flax Seeds
  • Omega-3 Oil
  • Flaxseed Oil
  • Coconut Oil
  • Protein Shake

Meal 5- Dinner

  • Grilled Fish
  • Salad
  • Carrot Ginger Dressing
  • Caribbean Vegetables
  • A glass of Red Wine

Eating Frequently

Jennifer always makes it a point to eat at regular intervals. She eats something after every 2-3 hours. Each of her meals may not be big but they are quite nutritious.

Jennifer claims that eating frequent meals assists her body to maintain its levels of metabolism and blood sugar. There have also been certain studies that support her claim. Doing so also keeps the body energetic and counters hunger pangs.

Jennifer Nicole Lee’s Supplements

Now that you know so much about Jennifer’s nutrition plan, it’s time for you to get an idea about the supplements that she includes in it.

Jennifer Nicole Lee’s supplements stack includes the following:-

  • Whey protein
  • BCAA (optional)
  • Multivitamin

Consuming whey protein and BCAA fuels the body with essential amino acids. They help in repairing damaged muscle tissues and make them bigger and stronger.

A multivitamin supplement on the other hand assists the body to fulfill its requirements of micronutrients.

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Final Thoughts

So that was all about Jennifer Nicole Lee’s workout routine and diet plan. It wouldn’t be an exaggeration to say that Jennifer indeed has defied aging.

She is in her late 40s but looks like a woman in her late 20s. And the credit for this goes to her fitness regime which she religiously follows.

If you too wanna get as fit and youthful as her, you can certainly take some words of wisdom from this post. We are sure that it will serve your prime interests.