Lauralie Chapados’ Workout Routine and Diet Plan

Lauralie Chapados is a well-known bodybuilder, fitness model, and an IFBB Pro who competes in the bikini division. She hails from Quebec, Canada.

She went on to win the Bikini International title at the 2022 Arnold Classic. But even before that, she acquired prominent positions in some of the reputed physique competitions such as the Tampa Pro, the Chicago Pro, the Yamamoto Cup Pro, the Jicheng Classic Sanya Pro, and many others.

Here in this post, we will give you a detailed insight into Lauralie Chapados’ workout routine and diet plan. So without much delay, let’s get started.

Lauralie Chapados' Workout Routine and Diet Plan

Lauralie Chapados’ Workout Principles

Lauralie used to play a variety of sports during her early days. Some of them were soccer, jiu-jitsu, and skiing. Playing all those sports not just enhanced her athleticism but also built a solid foundation for her muscular body.

At present, Laurelie loves to train in the gym. Her workout sessions are primarily targeted toward facilitating lean muscle gains.

Lauralie Chapados’ workout plan follows a high-volume training protocol. But in order to make it more effective, she also keeps its intensity pretty high.

Lauralie Chapados’ Workout Routine

Lauralie Chapados’ workout routine includes a variety of exercises for each of her muscle groups. This in turn helps to target her muscle groups from different angles which leads to their optimal growth.

Lauralie’s off-season exercise routine is quite different from her on-season exercise routine. When Lauralie is in the off-season, she trains just once a day. However, her on-season training routine requires her to hit the gym twice a day.

In her morning workout session, she performs cardio whereas, in her evening workout session, she lifts weights.

Lauralie hits the gym 6 days a week. She prefers to have a day off to make sure her body recovers well from her intense training sessions.

Let’s get to know more about Lauralie Chapados’ workout routine and the exercises that she performs for each of her muscle groups:-

Lauralie Chapados' Workout Routine


  • Single-leg pendulum squats- 3 sets of 8-10 reps
  • Heels elevated machine squats- 3 sets of 8-10 reps
  • Hack squats- 3 sets of 8-10 reps
  • Dumbbell split squats- 3 sets of 10-12 reps (on each leg)
  • Machine good mornings- 3 sets of 10-12 reps
  • Machine deadlifts- 3 sets of 8-10 reps


  • Resistance band pull apart- 2 sets of 10-12 reps
  • Standing External Rotation with Resistance Band- 2 sets of 10-12 reps
  • Incline machine chest fly- 3 sets of 10-12 reps
  • Incline machine chest press- 3 sets of 10-12 reps
  • Smith Machine Hex Press- 3 sets of 10-12 reps
  • Seated chest press- 3 sets of 10-12 reps


  • Straight arm cable pulldowns- 3 sets of 10-12 reps
  • Seated cable face pulls- 3 sets of 10-12 reps
  • Cable rows- 3 sets of 10-12 reps
  • Lat pulldowns- 3 sets of 8-10 reps
  • Chest supported T-bar rows- 3 sets of 10-12 reps


  • Smith machine shoulder press- 3 sets of 8-10 reps
  • Machine rear delt raises- 3 sets of 12-15 reps
  • Face pulls- 3 sets of 10-12 reps
  • Front delt raises- 3 sets of 10-12 reps
  • Side delt raises- 3 sets of 10-12 reps
  • Upright rows- 3 sets of 10-12 reps

Glutes and Hams

  • Romanian deadlifts- 3 sets of 8-10 reps
  • Machine hip thrusts- 3 sets of 10-12 reps
  • Cable plié squats- 3 sets of 10-12 reps
  • Lying reverse leg press on a smith machine- 3 sets of 10-12 reps


  • Cross body hammer curl with small plates- 3 sets of 8-10 reps
  • Rope triceps push down- 3 sets of 8-10 reps
  • Seated biceps hammer curl- 3 sets of 8-10 reps
  • Bench dips- 3 sets of 8-10 reps

Instinctive Training

Lauralie trains as per her instincts. She has a decent amount of training experience and hence she understands the requirements of her body pretty well.

Owing to this reason, she often changes her exercise routine. By doing so her body doesn’t get used to a single training protocol. It assists in busting off training plateaus as well.

She also understands pretty well how much training her body requires. She stays away from overtraining her body and considers taking a rest day when she feels too sore to workout.


Lauralie is also a big admirer of performing yoga. She claims that it assists in relaxing her muscles and facilitates recovery as well. It also tends to have a positive impact on her mental health as it lowers her cortisol levels.

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Lauralie Chapados’ Diet Plan

Lauralie Chapados' Diet Plan

Lauralie was quite a skinny girl in her earlier days. She used to skip her meals and often ate less. But she has to mend her ways to build a physique that could make her a strong contender for bodybuilding championships.

She relied on a diet plan that required her to fetch her body huge amounts of good calories every single day. And this happened right after her lifting journey started. She even went on to say,

“I remember forcing myself to eat 10 eggs for breakfast before going to school. My parents were freaking out. My body was drastically changing, and I loved it.”

Lauralie has such a fabulous career in the world of fitness and bodybuilding all thanks to her aesthetically pleasing physique. To keep herself in great shape she sticks to an extremely nutritious diet plan.

Laurelie Chapados’ diet plan has higher amounts of proteins and carbs, and relatively lower amounts of fats. Relying on such a diet plan enables her to facilitate muscle recovery along with fetching her body enough carbs to go through intense workout sessions.

Now let’s have a look at the food items from which she derives her macros:-


  • Chicken breast
  • Turkey
  • Protein powder
  • Egg white


  • Sweet potato
  • Jasmine rice


  • Avocado


  • Lettuce
  • Mushrooms
  • Cauliflower
  • Spinach

To feed her body adequately, Laurelie consumes 5-6 meals a day. So let’s find out what all food items are there in Laurelie Chapados’ daily meal plan:-

Meal 1

  • Cold brew iced coffee with 1 scoop of whey protein

Meal 2

  • Sweet potato fries
  • Turkey burgers
  • Mustard
  • Lettuce
  • Sugar free ketchup

Meal 3

  • Jasmine rice
  • Chicken breast
  • Spinach
  • Mushrooms

Meal 4

  • Jasmine rice
  • Cauliflower
  • Broccoli
  • Chicken breast

Meal 5

  • Taco salad (made with chicken breast, avocado, lettuce, cucumber, and corn)

Eating as per Intuition

When Laurelie is in the off-season, she doesn’t stick to an extremely strict diet plan. That certainly doesn’t mean she gorges on pizzas and burgers in each of her meals.

She just doesn’t go with counting calories and adopts a pretty lenient approach to feeding her body. But still, she prefers to eat nutritious food items only.

Prep Diet

When Laurelie is in her prep phase, she reduces her daily caloric intake. This allows her to add leanness to her physique.

But at the same time, she also has to ensure not to lose any muscle mass. And to serve that purpose she ups her intake of proteins and good carbs.

Lauralie Chapados’ Supplements

In order to keep her body in tip-top condition, Lauralie has to follow a nutrition plan that is as complete as possible. For that reason, she even includes a few supplements in it.

Lauralie Chapados’ supplements stack includes the following:-

  • Pre-workout
  • Whey protein
  • BCAA
  • L-carnitine
  • Multivitamin
  • Greens supplement

Before getting started with her intense workout sessions, Lauralie takes a pre-workout supplement. This keeps her energy levels elevated. She also likes sipping BCAA during her workout sessions which keeps her body in an anabolic state.

She consumes whey protein shakes to up her daily protein intake. She also prefers consuming L-carnitine to facilitate fat/weight loss.

To fetch her body with micronutrients she relies on a multivitamin and a greens supplement.

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Wrapping Up

Laurelie Chapados journey has been quite inspirational to many. With her immense dedication and devotion towards transforming herself, she went on to build a physique that made her a fitness icon.

And if you too are feeling motivated by her journey, you can get started with transforming yourself. Her workout routine and diet plan mentioned in this post will surely help you in that matter.

Just don’t attempt to overdo it in anticipation of gaining quick results. Stay consistent with following it and enjoy the process of getting in great shape. That way you would be able to reap the best rewards.