Maureen Blanquisco’s Workout Routine and Diet Plan

Maureen Blanquisco is a professional bodybuilder who competes in bikini competitions. She gained massive popularity and recognition in the world of bodybuilding after winning the 2022 Bikini Olympia competition.

But before winning that she also won numerous other bikini competitions. She stands tall at 5 feet 5 inches and has a beautifully-developed physique that exudes aesthetics in all senses.

Through this post, we will be throwing light on Maureen Blanquisco’s workout routine and diet plan. So if you wanted to know the secrets of her fitness regime, rest assured that you are at the right place.

Let’s get started.

Maureen Blanquisco's Workout Routine and Diet Plan

Maureen Blanquisco’s Workout Routine

Maureen is a hardcore gym freak. And owing to this reason, she hits the gym 6 days a week. This in turn gives her the opportunity to train both her lower and upper body muscles thrice a week.

Maureen Blanquisco’s workout routine incorporates numerous exercises to train and develop each of her muscle groups perfectly. She performs compound exercises to add dense muscle mass to her frame and relies on isolation exercises to make her muscle groups more developed and defined.

Usually, Maureen chooses to perform most of the exercises with light-moderate weights. This allows her to exercise with proper form and technique which results in fetching her body quality gains. Doing so also gives her the opportunity to establish a better mind-muscle connection.

Now let’s get to know about more about Maureen Blanquisco’s workout routine and the exercises that she performs in her workout sessions:-

Legs and Glutes

Maureen Blanquisco's Legs and Glutes Workout

  • Cable pull through- 1-2 sets of 12-15 reps
  • Cable squats- 1-2 sets of 12-15 reps
  • Machine squats- 3 sets of 8-12 reps
  • Leg press- 3 sets of 10-12 reps
  • Leg curls- 3 sets of 12-15 reps
  • Machine glute kickbacks- 3 sets of 10-12 reps
  • Dumbbell stiff-leg deadlifts- 3 sets of 8-10 reps
  • Hip thrusts- 3 sets of 10-12 reps


  • Cable front raises on an incline bench- 3 sets of 10-12 reps
  • Single-arm lateral raises- 3 sets of 12-15 reps
  • Cable upright rows- 3 sets of 10-12 reps
  • Machine shoulder presses- 3 sets of 10-12 reps
  • Dumbbell front raise- 3 sets of 12-15 reps


  • Close-grip lat pulldowns- 3 sets of 10-12 reps
  • Wide-grip lat pulldowns- 3 sets of 10-12 reps
  • Chest supported rows- 3 sets of 8-12 reps
  • Bent-over cable rows- 3 sets of 10-12 reps
  • Dumbbell deadlifts- 3 sets of 10-12 reps

Warmup and Cool Down

Maureen also has to ensure that her body stays agile and athletic.

For that reason, she goes through a proper warmup routine before starting her training sessions. Doing so preps her muscles to take the load of her intense training sessions.

She finishes off her workout sessions with a decent cool-down routine. It especially focuses on stretching which relaxes her muscles and keeps them flexible.

Implementing a well-structured warm-up and cool down session in her training sessions assists her to prevent injuries as well.

Importance of Training Partner

The presence of a training partner enables one to stay motivated at all times. Maureen understands this fact pretty well and often trains with her boyfriend Fran Soriano.

Since Fran is also into bodybuilding, he serves to be the perfect training partner for Maureen. They get motivated by each other’s energy which results in making their workout sessions extremely gratifying.

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Maureen Blanquisco’s Diet Plan

Maureen Blanquisco's Diet Plan

To keep her body in amazing shape throughout the year, Maureen has to rely on an extremely nutritious diet plan. She is well aware of the fact that in order to keep her body extremely fit she will have to feed it accordingly. And her diet plan assists her in doing so.

Some of the most common food items in Maureen’s diet chart are fresh fruits, veggies, leafy greens, oatmeal, eggs, egg whites, salad, and chicken.

Relying on a strict diet plan throughout the year can be pretty boring at times. After all, eating the same food items day in and day out eventually gets monotonous.

To counter such a scenario, Maureen keeps switching her diet plan regularly. She does so by replacing certain food items in it with their alternatives. At times, she also changes the way in which she cooks/preps her meals.

All these prevent her meal plan from getting boring. This in turn gives Maureen the opportunity to feed her body nutritiously all the time and that too without getting bored.

Maureen Blanquisco’s meal plan consists of 3 major meals. Now let’s find out what all food items must be there in them:-

Meal 1- Breakfast

  • Chicken
  • Spinach
  • Salad
  • Eggs
  • Oatmeal

Meal 2- Lunch

  • Rice
  • Chicken breast

Meal 3- Dinner

  • Salad
  • Green veggies
  • Chicken

Staying Hydrated

Maureen makes it a point to keep her body decently hydrated. To serve that purpose, she drinks plenty of water throughout the day.

By doing so she also rests assured that the top-notch quality of her skin is maintained.

Foods to Avoid

To maintain her gorgeous and aesthetic physique, Maureen has to stay away from eating certain food items. Some of them include food items that are extremely fried or processed or those that have sweetners, chemical additives, and refined sugar in them.

Maureen Blanquisco’s Supplements

Maureen always makes it a point to derive a major share of her everyday nutrition from whole food items. But she also includes a few supplements into her nutrition plan to ensure that it doesn’t fall short of any vital nutrients.

Maureen Blanquisco’s supplements stack consists of the following supplements:-

  • Whey protein
  • BCAA
  • Multivitamins

Consumption of whey protein and BCAA fetches the body essential amino acids that promote muscle growth.

A multivitamin supplement assists in providing the body with micronutrients along with making up for nutritional deficiencies.

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Wrapping Up

So that was all about Maureen Blanquisco’s workout routine and diet plan. We are sure that by now you must have been motivated by Maureen’s dedication and drive to keep herself in great shape all the time.

And that’s indeed a great thing. So if you too have any specific fitness goal(s) you would have to make sure that you show similar dedication.

That’s the only way you can successfully derive the best out of your fitness journey.