Olivia Ponton’s Workout Routine and Diet Plan

Olivia Ponton is a well-known model and social media star. She rose to fame when she started posting her workout videos on her social media handles.

Her social media posts are a source of inspiration for many of her followers who aspire to have a body like hers. She stands tall at 5 feet 8 inches and her body stats are 34-24-35.

Well, if you are here then you must be willing to know about the fitness regime of this beauty whose body exudes an oomph factor all the time. Isn’t it?

So without further delay, let’s throw some light on Olivia Ponton’s workout routine and diet plan. We know very well that’s exactly what you are looking for.

Olivia Ponton's Workout Routine and Diet Plan
Dwong19 / Dreamstime.com

Olivia Ponton’s Workout Routine

Weight training happens to be the most prominent part of Olivia Ponton’s workout routine. After all, that’s what gives her body a lean, toned, and muscular appearance.

Olivia uses a variety of training equipment in her workout sessions. Those include dumbbells, barbells, kettlebells, cables, resistance bands, and TRX. She also performs certain exercises using her body weight as resistance.

To up the intensity of her exercise routine, Olivia incorporates the concept of circuit training into it. She performs the exercises in a back-to-back style taking little to no rest between the exercises.

Olivia hits the gym 5 days a week. In each of her workout sessions, she hits different muscle groups. Her workout routine primarily includes compound exercises.

Olivia usually chooses to lift light-moderate weights in her resistance training regime. She aims to perform 10-12 reps on each of the exercises.

This is because the prime objective of Olivia Ponton’s workout routine is to give her body a lean and toned appearance. Getting big and bulky has never been her training goal. Hence, lifting heavy weights is of no use to her.

Now let’s have a look at Olivia Ponton’s workout routine for the week:-

Olivia Ponton's Workout Routine

Monday- Lower Body

  • Weighted squats- 3 sets of 10-12 reps
  • Kettlebell squats- 3 sets of 10-12 reps
  • Deep squats- 3 sets of 12 reps
  • Weighted hack squats- 3 sets of 10-12 reps
  • Leg press- 3 sets of 12 reps
  • Dumbbell leg curls- 3 sets of 12 reps

Tuesday- Full-Body

  • Weighted squats- 3 sets of 10-12 reps
  • Stiff-leg deadlifts- 3 sets of 10-12 reps
  • Reverse lunges- 3 sets of 12 reps
  • Lying leg curls- 3 sets of 12 reps
  • Leg press- 3 sets of 10-12 reps
  • Machine thigh abduction- 3 sets of 12 reps
  • Glutes cable kickbacks- 3 sets of 10-12 reps

Wednesday- Core

  • Double crunches- 20 reps
  • Pulley Russian twists- 20 reps
  • Weighted wall bridge- 30-60 seconds
  • Donkey kicks to fire hydrants- 20 reps
  • Resistance band planks- 30-60 seconds

Olivia performs the above-mentioned exercises in a circuit. She usually performs 2-3 circuits to hit her abdominals well.

Thursday- Upper Body

  • Pull-ups- 3 sets of AMRAP
  • Push-ups- 3 sets of 15-20 reps
  • Dumbbell shoulder press- 3 sets of 10-12 reps
  • TRX rows- 3 sets of 10-12 reps
  • Triceps cable kickbacks- 3 sets of 12 reps
  • Wood chops- 3 sets of 12 reps

Friday- Running and Core Workout

  • Running- 30 minutes
  • Standard crunches- 20 reps
  • Leg raises- 20 reps
  • V-ups- 20 reps
  • Plank- 30-60 seconds
  • Weighted hip thruster- 20 reps

Olivia performs 2-3 circuits of the above-mentioned core exercises (excluding running).

Saturday and Sunday- Rest/Active Recovery

Each of Olivia’s training sessions begins with a well-structured warm-up routine and ends with a cool-down. The former prepares her muscles to take the load of her workouts whereas the latter stretches and relaxes them.


Yoga also happens to be a part of Olivia Ponton’s training program. It enables her to keep her body flexible and athletic. It also assists in enhancing her body’s strength and stability along with toning her muscles well.

Active Recovery

Olivia’s weekends are reserved for active recovery. She doesn’t train as intensely on the weekends as she trains on weekdays.

On weekends, she prefers to perform low-intensity activities like walking and swimming. Both of them provide a decent amount of workout to her lower body muscles.

Don’t miss:

Lisa’s Workout and Diet Plan
Alexa Demie’s Workout Routine and Diet
Anya Taylor-Joy’s Workout and Diet
IU’s Workout Routine and Diet

Olivia Ponton’s Diet Plan

Olivia Ponton's Diet Plan

Olivia’s toned and aesthetic body is a clear indicator of her healthy eating habits. She sticks to a nutritious diet plan to fuel her body well.

Olivia Ponton’s diet plan consists of food items like fresh fruits and veggies, salad, eggs, steak, almond milk, berries, and seeds. She also consumes fluids like smoothies, shakes, and water to keep her body hydrated.

Instead of counting her daily caloric intake, Olivia just makes it a point to eat healthy nutritious food items only. She isn’t a hardcore vegan or vegetarian, but she keeps the amount of dairy and meat in her diet plan pretty low.

Olivia Ponton follows a ‘high protein, low carb’ diet plan. It fetches her body lean muscle gains along with keeping her overall body weight in check.

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

Meal 1- Breakfast

  • Egg white omelet
  • Smoothie (made of almond milk, seeds, berries, and whey protein powder)

Meal 2- Mid-morning snack

  • Protein bar

Meal 3- Lunch

  • Bagel with cream cheese OR
  • Chicken salad

Meal 4- Evening snack

  • Brown toast with almond butter OR
  • Stir-fried veggies/fruits

Meal 5- Dinner

  • Veggies
  • 1 large plate of salad OR
  • Steak

Olivia’s diet plan is a pretty basic one. It doesn’t have any place for any kind of food fads. And that’s probably the best part of it.

Cheat Meals

Olivia rewards herself with cheat meals after following her strict diet plan for 5-6 days. On her cheat days, she loves to munch on desserts and sweets. She also likes having cheeseburgers to satisfy her taste buds.

Olivia Ponton’s Supplements

Olivia Ponton’s supplements stack doesn’t have a long list of supplements. She believes in fulfilling a major share of her nutritional intake by eating whole food items only.

This approach works pretty well for her. And owing to this reason, her supplements stack only has the following:-

  • Whey protein powder

Olivia uses whey protein powder while making her shakes and smoothies. The rich amino acid profile of whey protein powder keeps her body in an anabolic state. It also assists in fulfilling her daily protein requirements.

Don’t miss:

Lauralie Chapados’ Workout and Diet Plan
Sofia Vergara’s Workout and Diet
Scarlett Johansson’s Workout Routine and Diet
6 Day Workout Split Routine

Wrapping Up

Having a body like Olivia’s is a dream for many. And we are pretty sure that you must be one of them. But to have such an aesthetic body you would have to follow a well-structured fitness regime just like that of Olivia.

You can certainly design it using the info mentioned in this post. You would also have to be consistent with following it. Sticking to your training program and nutrition plan will surely help you in transforming your physique as per your desire.