Madelaine Petsch’s Workout Routine and Diet Plan

Madelaine Petsch, a well-known American actress and YouTuber, gained fame through her role as Cheryl Blossom in The CW’s Riverdale. Her incredible acting skills have earned her two Teen Choice award nominations.

Apart from impressing the masses with her performance in Riverdale, Madelaine has also appeared in movies like ‘Polaroid’ and ‘F the Prom’.

This 27-year old beauty has a whopping 25.3 million followers on Instagram. She is talented, gorgeous, and immensely fit.

In this post, we will provide a comprehensive overview of Madelaine Petsch’s workout routine and diet plan. By the end, you will have a clear understanding of how she maintains her shape consistently.

Madelaine Petsch’s Workout Routine

Madelaine Petsch's Workout Routine
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At the beginning of her fitness journey, Madelaine incorporated various training styles, including a combination of weight training and cardio exercises to maintain her shape.

However, Madelaine found that her initial workout routine didn’t yield the expected results, and she experienced knee pain as a consequence. This realization prompted her to make changes to her exercise regimen.

Presently, circuit training holds a prime spot in Madelaine Petsch’s workout routine. It subjects her body to great stress and also keeps it in a guessing mode. Well, that’s exactly what allows the body to grow and respond in accordance with one’s fitness routine.

Madeleine’s workout routine primarily has exercises that either use resistance bands or her bodyweight for their execution.

Petsch has always been pretty concerned and committed to keeping her fitness levels on point. And owing to this reason, she takes out time for exercising every single day no matter how busy her schedule is.

Petsch prefers working out in the early mornings. She claims that doing so keeps her energetic for the rest of the day. Each of her workout sessions extends to about one to one and a half hours.

Now let’s have a look at the exercises that Madelaine performs in her circuit training routine:-

Circuit 1

Madelaine performs the circuit 3 times for an effective workout session. She holds a medicine ball and wraps a resistance band around her thighs while doing so:-

  • Ball slam- 60 seconds
  • Crab walk- 60 seconds
  • Good morning squat- 60 seconds
  • Alternating lunges with a rotation- 60 seconds

Circuit 2

Madelaine repeats the following circuit 3 times. She uses a kettlebell(s) and goes 30 seconds slow and 30 seconds with a pulse:-

  • Squat
  • Russian deadlift (without pulses)
  • Sumo squats
  • Shifting side lunges
  • Pike up on the stability ball

Circuit 3

Madelaine performs the following circuit 3 times. She uses a stability ball while performing them:-

  • Dead bug- 60 seconds
  • Stir the pot- 60 seconds
  • Plank walkout- 60 seconds
  • Knee slider sit-up- 60 seconds

Madelaine Petsch’s 10-Minute Butt Workout

For her well-developed glutes, Madelaine focuses on a targeted training session lasting no more than 10 minutes. In this short timeframe, she performs intense exercises that effectively target and challenge her glute muscles:-

  • Glute bridge- AMRAP for 30 seconds
  • Glute bridge hold with abduction- AMRAP for 30 seconds
  • Single-leg glute bridge- AMRAP for 30 seconds
  • All-fours glute kickback- AMRAP for 30 seconds
  • All-four leg lift- AMRAP for 30 seconds
  • Donkey kick pulses- AMRAP for 30 seconds
  • Glute kickback to knee to elbow- AMRAP for 30 seconds

She repeats the above-mentioned exercises for 10 minutes.

Ab Training

To tone her midsection, Madelaine follows her challenging ‘six-minute abs routine’, which she considers to be the longest six minutes of her life due to its intensity. This routine involves a series of different ab exercises, with each exercise performed for 30 seconds until the full six minutes are completed.

For a powerful core workout, you can include these exercises in the ab circuit routine.

  • Mountain climbers
  • Crunches
  • Russian twists
  • Leg raises
  • Plank

Stretch It Out

Madelaine concludes her workout sessions with a variety of stretches, which serve a dual purpose. These stretches not only relax her different muscle groups but also contribute to improving her overall flexibility.

Go Outdoors

Madelaine Petsch’s workout routine isn’t just confined to the four walls of the gym. On certain days she even likes to go for outdoor walks which in itself gives her body a great workout.

Expert Supervision

To ensure precise exercise form and technique, Madelaine works out under the guidance of her trainer and physical therapist, Andrea LA Thoma Gustin. Having an expert supervision not only helps her maintain proper form but also keeps her motivation levels high throughout her workout sessions.

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Madelaine Petsch’s Diet Plan

Madelaine Petsch's Diet Plan
Hutchinsphoto /

Madelaine sticks to a plant-based vegan diet plan. It is quite simple in nature and has plenty of nutritious whole-food items. Talking about the effectiveness of her vegan diet, Madelaine says,

“Being vegan keeps my body fueled and running smoothly.

Madelaine Petsch’s diet plan includes moderate amounts of carbohydrates, proteins, and fats. It consists of fresh fruits and vegetables, whole grains, protein pasta, oatmeal, almond milk, brown rice, chia seeds, legumes, and other unprocessed vegan foods.

All in all her daily caloric intake comes to around 1668 calories.

Madelaine Petsch follows a balanced and nutritious meal plan to support her active lifestyle and fitness goals. Here’s a descriptive overview of her typical daily meals:


Madelaine starts her day with a healthy and nutritious breakfast. She likes having overnight oats as the first meal of her day. She soaks the oats overnight in almond milk and adds chia seeds, raspberries, and cacao nibs to further enhance their nutritive value.


Talking about her lunch, it usually consists of 2 cups of spinach salad that also has cranberries, walnuts, chickpeas, legumes, brown rice, nuts, and vegan dressing.


Madelaine’s dinner is as nutritious as her other meals. It includes a broccoli steak baked with paprika, olive oil, pepper, and salt. She adds cheddar cheese, black beans, and ¾ cups of brown rice to make it a wholesome and satisfying dish.


For her snacks between major meals, Madelaine enjoys either smoothies made with Greens powder or apple slices paired with peanut butter.

At times, Madelaine simply resorts to a vegan protein bar for a quick and convenient snack.

Staying Hydrated

In addition to maintaining a nutritious diet, Madelaine ensures her body stays properly hydrated by drinking an adequate amount of water.  This ample water intake helps support her overall health and well-being.

Love for Desserts

At times, Madelaine indulges her taste buds by enjoying a dessert, and her favorite treat is homemade vegan banana ice cream. This delightful and healthier option allows her to satisfy her sweet cravings while still adhering to her dietary preferences.

Madelaine Petsch’s Supplements

In addition to consuming a variety of whole foods, Madelaine supplements her nutrition plan with a few dietary supplements. This helps her enhance her daily intake of essential nutrients, ensuring her body receives all the vital elements it needs to stay healthy and energized.

Madelaine Petsch’s supplements stack includes the following:-

  • Vegan protein bar/powder
  • Greens supplement

Vegan protein bars are plant-based alternatives to traditional protein bars, providing a convenient and tasty way to supplement one’s protein intake. These bars are typically made from ingredients like nuts, seeds, and plant-based proteins, making them suitable for vegans and those seeking a plant-focused protein source.

Green supplements are powdered  formulations that contain a concentrated blend of nutrient-rich greens like wheatgrass, spirulina, chlorella, and other superfoods. They offer a convenient and effective way to boost daily nutrient intake, providing essential vitamins, minerals, antioxidants, and chlorophyll to support overall health and well-being.

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Final Thoughts

If you aspire to achieve a physique like Madelaine Petsch, following her workout routine and diet plan can be a great starting point.

The information provided in this post can serve as a foundation for structuring your own training program and nutrition plan. By adhering to these guidelines and maintaining consistency, you can optimize your progress and attain your fitness goals.

Additionally, seeking the guidance of an experienced coach can keep you on the right track and provide valuable support throughout your fitness journey. Remember, dedication and commitment are key to achieving the best possible outcomes.