Eva Andressa’s Workout Routine And Diet Plan

Eva Andressa’s Workout Routine And Diet Plan

Eva Andressa is a renowned IFBB pro-bikini athlete and fitness model. She has been featured on the cover pages of various health and fitness magazines over the years, inspiring people to lead healthier lifestyles. Even after her retirement from professional competition, Eva remains an inspiration to millions, encouraging them to pursue their fitness goals.

She is an influential figure in the fitness industry and has maintained a great physique over the years. To gain insight into her workout routine and diet plan, this post will provide valuable details on these topics. With no further delay, let us dive straight into Eva Andressa’s workout routine and diet plan habits to learn how she achieves her desired results.

Eva Andressa’s Workout Principles

Eva began her journey of weightlifting with the goal of transforming her physique. Through extensive training and dedication, she was able to achieve that transformation. Her hard work and dedication paid off, and she was able to build a muscular yet aesthetically pleasing body.

Standing tall at 165 centimeters and weighing around 140 lbs, Eva has an impressive physique worthy of a goddess. Her workout program is diverse, combining resistance training, cardio, and aerobics to support her physique. With this combination of exercises, Eva has achieved a sculpted body that is the envy of many.

Eva Andressa’s Workout Routine

Eva Andressa’s Workout Routine

Image source @eva_andressa Instagram

Eva Andressa’s workout routine may come as a surprise, as she only visits the gym 3-4 days per week. She prefers to keep her workouts short and intense, spending no more than an hour in the gym each day.

However when Eva used to have a very different workout routine compared to her current one. She trained twice a day, every single day which ultimately led to her winning numerous physique competitions. This intense training helped her sculpt the kind of body that enabled her to win those competitions.

Eva currently spends about 40 minutes on each of her workout sessions. She focuses mostly on aerobic exercises but doesn’t train her chest and arms due to already being at her ideal weight. Therefore, she doesn’t feel the need to target those particular muscles further.

So now let’s have a look at Eva Andressa’s workout routine in detail;


  • Barbell back squats- 4 sets of 8-12 reps
  • Lying leg curls- 4 sets of 8-12 reps
  • Leg extension- 4 sets of 8-12 reps
  • Lunges- 4 sets of 8-12 reps
  • Leg press- 4 sets of 8-12 reps


  • Sumo deadlift- 4 sets of 8 reps
  • Barbell row- 4 sets of 8 reps
  • Lat pulldown- 4 sets of 8-12 reps
  • Cable row- 4 sets of 8-12 reps
  • Cable curl- 4 sets of 8-12 reps


  • Shoulder press machine- 4 sets of 8-12 reps
  • Front shoulder raise- 4 sets of 8-12 reps
  • Lateral shoulder raise- 4 sets of 8-12 reps
  • Reverse pec deck fly- 4 sets of 8-12 reps
  • Rope press down- 4 sets of 8-12 reps


  • Burpees- 3 sets of 10 repetitions
  • Jumping lunges- 4 sets of 20 reps on each leg
  • Sumo squats- 4 sets of 20 reps
  • Barbell hip thrust- 4 sets of 8-12 reps
  • Hip abduction machine- 4 sets of 8-12 reps
  • Donkey kicks- 20 repetitions on each leg

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Eva is always changing up her ab training routine. She performs a variety of exercises such as crunches, Russian twists, leg raises, V-ups, and planks. Planks help to strengthen and stabilize her core muscles, which helps her achieve better results.

Train all the muscles equally

Eva strongly believes that the key to creating an aesthetically pleasing physique is giving equal attention to all muscle groups, not just those in the lower body. She emphasizes that many girls make the mistake of focusing only on this area when weight training, which does not get them the desired results. Eva stresses that a balanced approach that trains all muscle groups equally is necessary in order to achieve an attractive, symmetrical body shape.

Hitting higher reps

Eva has chosen to vary her workout routine by performing higher repetitions in the range of 20-30 reps on certain exercises. She says that this helps improve not only her muscular endurance but also increases her strength levels. By completing these higher repetitions, she is able to add more variety to her workouts and enhance her overall fitness results.

Eva Andressa’s Diet Plan

Eva Andressa’s Diet Plan

Image source @eva_andressa Instagram

Even though Eva has retired from being a pro athlete, she still follows a strict and nutritious diet plan. This discipline has enabled her to maintain an impeccable physique. Sticking to this meal plan helps keep her body healthy and fit despite no longer competing in sports professionally.

Eva Andressa’s diet plan is balanced and nourishing. It is based on food items that are a rich source of proteins, complex carbohydrates, and good fats. She eats around 7 meals a day. Below is a detailed overview of Eva Andressa’s diet plan;

Meal 1

  • Omelet (made of 2 whole eggs, 4 egg whites, and olive oil)
  • 2 slices of bread
  • Green tea

Meal 2

  • Whole wheat pasta
  • 120 grams of grilled chicken breast
  • Vegetables

Meal 3

  • 2 tbsp oatmeal
  • 1 whey protein shake

Meal 4

  • Cottage cheese
  • Graham toast
  • Tuna in water

Meal 5

  • 120 grams of grilled chicken breast with vegetables

Meal 6

  • Omelet (made of 2 whole eggs, 4 egg whites, and olive oil)

Meal 7

  • 1 whey protein shake with glutamine

No carbs post sunset

Eva understands the importance of consuming carbs to maintain her body’s energy levels. To ensure she doesn’t consume too many, she limits her daily carb intake to 120 grams. She makes sure to have all of these in the morning and afternoon and then switches to lean proteins and vegetables at night. This helps her stay healthy and energized throughout the day.

Staying cautious regarding fat intake

Eva is extremely dedicated to maintaining her body fat percentage at 12%. In order to achieve this, she carefully monitors her fat intake, only consuming good fats such as olive oil, almonds, nuts, and seeds. Striking a balance between dedication and moderation, Eva allows herself the occasional indulgence of cheat meals only twice a year. This demonstrates her remarkable commitment to staying fit.

Eva Andressa’s Supplements

Eva Andressa is serious about her exercise routine, so she always makes sure to stick to a complete and wholesome nutrition plan. She supplements this plan with a few key supplements that help her maximize the benefits of her exercise. Her supplements stack includes; 

  • multivitamins 
  • omega-3s 
  • protein powder
  • Glutamine

Eva knows that having a whey protein shake right after her workout is beneficial for her body. It provides her with a quick supply of fast-digesting amino acids that helps build muscle, as well as reduce her hunger pangs. Additionally, consuming glutamine helps her to recover quickly from intense training sessions. This way, Eva can stay in shape and prevent any potential injuries from occurring.

Wrapping Up

Eva Andressa completely transformed her life after starting her fitness journey. She went from being a skinny teenager to building a strong and fit physique that she was incredibly proud of. As well as the physical transformation, her confidence levels skyrocketed, giving her a newfound sense of self-belief. With dedication and hard work, Eva achieved an incredible transformation that she will carry with her for the rest of her life.

Following a fitness regime like Eva’s can help you also reach your fitness goals. It is important to use the information provided in this post as a reference to design your training program and nutrition plan so that you stay consistent with your fitness journey. Consistency is key when it comes to achieving long-term results, so make sure to keep up with the program and make adjustments if needed.

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