Lenda Murray’s Workout Routine and Diet Plan

Lenda Murray is a prominent name in the world of professional bodybuilding. This 8-times Ms.Olympia winner is regarded as the greatest female bodybuilder of all time.

When she used to step on the bodybuilding stage, the aesthetics that she brought was something that was unheard of in that era. Her well-developed body never failed to exude muscularity and aesthetics like that of a Greek goddess.

Through this post, we will throw some light on Lenda Murray’s workout routine and diet plan. After all that’s where lies the secret of her iconic physique. So without further ado, let’s get started.

Lenda Murray's Workout Routine and Diet Plan

Lenda Murray’s Workout Principles

During her early years, Lenda wanted to be a cheerleader. But unfortunately (or rather, fortunately) she couldn’t make it as a cheerleader. Instead of whining for about it, she became more serious with her gym training sessions.

Lenda’s workout plan focused on muscle building. It comprised of numerous compound and isolation lifts for most of her muscle groups.

Lenda Murray’s workout routine follows a high-volume training protocol. On each of her working sets she performs up to 12-15 reps using moderately heavy weights on most of the exercises.

Apart from that Lenda also made sure that her gains appear immensely aesthetic. To serve that she used to perform cardio to keep her body as lean as possible.

Lenda Murray’s Workout Routine

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The kind of physique which Lenda developed with her hard-core training sessions was simply unparalleled. She had wide and capped shoulders and a broad back that tapered down to a tiny waist. These features gave her upper body the V-taper look whenever she hit a front/back lat spread pose.

The definition of her arms, upper chest, and midsection further enhanced the aesthetics of her body. She also had well-shaped glutes, quads, hamstrings, and calves which made her bodybuilding poses look insanely beautiful.

Working out has always been an important part of Lenda’s lifestyle. And that’s why even after retiring from the sport she still trains in the gym.

Lenda hits the gym four days a week. Each of her training sessions extends for about 90 minutes. She follows a 2-day on, 1-day off workout split.

Lenda has never included supersets and giant sets in her training routine. She takes a rest period of just 90 seconds in between her working sets.

Now let’s have a look at Lenda Murray’s weekly workout split and the exercises that she performed for each of her muscle groups:-

Lenda Murray's Workout Routine

Day 1- Chest and Triceps

  • Incline dumbbell bench press- 4 sets of 8-12 reps
  • Seated incline machine chest press- 4 sets of 8-12 reps
  • Bench press- 4 sets of 8-12 reps
  • Dumbbell flys- 4 sets of 12-15 reps
  • Lying tricep extensions- 4 sets of 10-12 reps
  • One-arm tricep overhead extensions- 4 sets of 12-15 reps
  • Tricep cable pushdowns- 4 sets of 12-15 reps

Day 2- Legs

  • Barbell back squats- 4 sets of 8-12 reps
  • Leg extensions- 4 sets of 12-15 reps
  • Barbell/Dumbbell lunges- 4 sets of 8-12 reps (on each leg)
  • Lying leg curls- 4 sets of 12-15 reps
  • Stiff-leg deadlifts- 4 sets of 8-12 reps
  • Seated calf raises- 4 sets of 12-15 reps

Day 3- Rest

Day 4- Back and Biceps

  • Chin ups- 4 sets of 12-15 reps
  • Wide-grip lat pull downs- 4 sets of 8-12 reps
  • Cable rows- 4 sets of 8-12 reps
  • One-arm dumbbell rows- 4 sets of 12-15 reps
  • Standing barbell curls- 4 sets of 12-15 reps
  • Incline curls- 4 sets of 12-15 reps
  • Preacher curls- 4 sets of 12-15 reps

Day 5- Shoulders and Abs

  • Seated dumbbell press- 4 sets of 8-12 reps
  • Cable lateral raises- 4 sets of 12-15 reps
  • Front raises- 4 sets of 12-15 reps
  • Bent-over rear delt raises- 4 sets of 12-15 reps
  • Barbell/Dumbbell shrugs- 4 sets of 8-12 reps
  • Knee crunches- 4 sets of 12-15 reps
  • Bicycle crunches- 4 sets of 12-15 reps

Day 6- Rest

Day 7- Rest / Chest and Triceps

Lenda has always ensured to give periods of rest and recuperation to her body. This in turn prevents her body from getting overtrained and fetching her maximum gains.


Just like her weight training sessions, Lenda performs her cardio sessions four times a week.

Right from her competition days, cardio has been an important part of Lenda’s exercise routine. It has contributed significantly towards making her body appear lean and defined by burning off excess fat from her frame.

Listening To The Body

Lenda has always given due importance to listening to the body. Well, that comes with years of training experience. She claims that doing so enables her to stay away from training-related injuries.

Lenda even advises others to follow suit. By doing so they can get the best out of their training sessions.

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Lenda Murray’s Diet Plan

Lenda Murray's Diet Plan

Diet happens to be a prominent part of one’s lifestyle when it comes to building a world-class physique. Lenda was no different in this regard. She knew this fact very well that if she has to take the Ms. Olympia title home, she will have to be as serious with her diet as she is with her training.

Initially, it was a bit challenging for Lenda to follow a strict diet plan focused on muscle building. She had to restrict her carb intake to look more defined and chiseled.

Her transition from being a cheerleader to a competitive bodybuilder made doing so a bit difficult for her. Nevertheless, with her determination, she made sure to eat only in accordance with her training goals.

Lenda Murray’s diet plan included numerous sources of proteins and good carbs. She also consumed fats but in relatively lesser amounts ensuring that her fat intake is coming only from good sources of fats.

Even today, Lenda sticks to a well-structured and nutritious diet plan. She knows the requirements of her body pretty well and hence feeds it accordingly.

There is not much info present about Lenda’s exact meal plan, but here we present before you a sample meal plan that is somewhat like hers:-

Meal 1- Breakfast

  • Egg whites
  • Oatmeal
  • Protein shake

Meal 2- Lunch

  • Rice
  • Spinach
  • Chicken breast

Meal 3- Dinner

  • Fish
  • Salad

Cheat Meals

Lenda occasionally likes to enjoy a cheat meal. Doing so gives her the much-needed break from her strict diet plan. But at the same time, she ensures to not go overboard when it comes to having cheat meals.

Lenda Murray’s Supplements

Right from the time Lenda stepped into the world of professional bodybuilding, supplements have always been there in her diet plan.

Lenda Murray’s supplements stack includes the following:-

  • Whey protein
  • Meal replacement bars
  • Omega 3s
  • Multivitamin

Lenda consumes 1-2 whey protein shakes a day to fetch her body some additional amounts of essential amino acids. She keeps meal replacement bars handy to consume them at times when she can’t take a proper meal.

She consumes an Omega-3s supplement to fuel her body with healthy fats. She also consumes multivitamin supplement to keep her nutrition plan rich in micronutrients.

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Wrapping Up

Lenda simply revolutionized the world of professional bodybuilding. She is still a source of inspiration for many young girls who want to build a physique that they can be proud of.

Her hard work and dedication made her a role model for many fitness lovers. And if you too want to build an aesthetic physique, this post will serve your best interests.

You can use it to structure your training program and nutrition plan. Sticking to it will surely get you the kind of physique that you are striving for. Just be consistent with the process and over time it will surely fetch you the best rewards.