Larissa Reis’ Workout Routine & Diet Plan

Grab all the details of the Brazilian health coach and former pro athlete Larissa Reis’ workout routine and diet plan and find out how she keeps her body lean and muscular all year round.

If you follow fitness models you probably know Larissa Reis because she has made a name for herself in the fitness industry. Her lean and toned body is admired by most of her fans.

Larissa’s love for fitness started at a young age. Right from her childhood, she used to play different sports which helped her lay a foundation for her physique.

If you want to have a physique like her then you’re on the right post because we will be giving you all the details of Larissa Reis’ workout routine and diet plan. Just keep reading.

Table of Contents

Larissa Reis’ Stats

Height: 165 cm – 5’5”

Weight: 61.2 – 65.8 kg or 125 – 145 pounds

Age: 43 years old

Birthday: 21st of May 1979

Accolades: Atlantic City Pro, Winner, 2009

Larissa Reis’ Workout Routine

Image source @larissareis007 Instagram

Larissa Reis’ workout program consists of weight training and cardio exercises. Weight training helps her promote hypertrophy gains, well as cardio helps her in fat loss.

Larissa trains each of her muscle groups once a week except for her abs. She basically follows a bro split program and she believes by doing this she gives each muscle group enough work and also enough time to rest and recover.

Larissa Reis’ workout routine consists of both compound and isolation lifts. Compound lifts help her build decent muscle mass, whereas isolation lifts give her muscles definition and sharpness.

She prefers using light-medium weight when it comes to choosing weight in her training session. And performs around 12 to 15 reps on each set. But when it comes to training abs Larissa prefers performing more reps.

Larissa Reis works very hard when it comes to her training session. She works out 6 days a week and she uses a high-volume training approach.

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Below is Larissa Reis’ weekly workout routine in detail;

Day 1- Shoulders and abdominals

Seated dumbbell press- (3 sets of 12-15 reps)
Dumbbell front raises- (3 sets of 12-15 reps)
Low pulley lateral raises- (3 sets of 12-15 reps)
Reverse pec deck (rear delts)- (3 sets of 12-15 reps)
Machine shoulder press- (3 sets of 12-15 reps)
Machine crunches- (3 sets of 20-25 reps)
Hanging leg raises- (3 sets of 12-15 reps)
Incline leg raises- (3 sets of 12-15 reps)

Day 2- Biceps and triceps

Dumbbell curls- (4 sets of 15 reps)
Barbell curls- (4 sets of 15 reps)
Machine curls- (4 sets of 15 reps)
Tricep pushdowns- (4 sets of 15 reps)
Tricep extensions- (4 sets of 15 reps)
Dips- (4 sets of 15 reps)

Day 3- Legs and calves

Leg extensions- (3 sets of 12-15 reps)
Squats- (3 sets of 12-15 reps)
Leg press- (3 sets of 12-15 reps)
Seated leg press- (3 sets of 12-15 reps)
Seated calf raises- (3 sets of 25 reps)
Standing calf raises- (3 sets of 25 reps)

Day 4- Back

Machine chin-ups- (3 sets of 12-15 reps)
Lat pulldowns- (3 sets of 12-15 reps)
Seated Rows- (3 sets of 12-15 reps)
Single-arm dumbbell rows- (3 sets of 12-15 reps)
Back extensions- (3 sets of 12-15 reps)
Machine torso extensions- (3 sets of 12-15 reps)

Day 5- Chest and abdominals

Flat bench press- (3 sets of 12-15 reps)
Incline bench press- (3 sets of 12-15 reps)
Push-ups- (3 sets of 12-15 reps)
Cable crossovers- (3 sets of 12-15 reps)
Machine pec deck flys- (3 sets of 12-15 reps)
Machine crunches- (3 sets of 20-25 reps)
Hanging leg raises- (3 sets of 20-25 reps)
Incline leg raises- (3 sets of 20-25 reps)

Day 6- Hamstrings and glutes

Walking lunges- (3 sets of 12-15 reps on each leg)
Wide stance squats- (3 sets of 12-15 reps)
Stiff-leg deadlifts- (3 sets of 12-15 reps)
Lying leg curls- (3 sets of 12-15 reps)
Seated leg curls- (3 sets of 12-15 reps)
Machine hip extension for glutes- (3 sets of 12-15 reps)
Abductor- (3 sets of 12-15 reps)

Day 7- Rest

Before starting her intense weight training Larissa ensures to warm up her body and does this by performing some cardio exercises like boxing, jogging, or running. This helps her prevent unnecessary injuries and also burns fats.

Larissa Reis also likes performing hot yoga which burns excess fat and helps in the detoxification of her body

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Larissa Reis’ Diet Plan

Image source @larissareis007 Instagram

Apart from training so hard in the gym, Larissa Reis’ diet plan also contributes a lot to her lean and toned physique.

Larissa has always been serious about her eating habits and she ensures to always eat healthy and nutritious food items in her meals. Larissa Reis’ diet is mostly focused on promoting muscle growth, recovery, and fat loss.

When it comes to portioning her macros, Larissa focuses on a high protein moderate carbs, and a low-fat diet.

Larissa eats around 5 to 6 small meals a day and below is Larissa Reis’ diet plan for a day;

Meal 1

Egg whites
Spinach
1½ cup oatmeal
¼ grapefruit

Meal 2

4-6 oz turkey breast
Spinach

Meal 3

4-6 oz bison
Asparagus
½ sweet potato

Meal 4

Roasted almonds (½ cup dry roasted) and protein powder smoothie

Meal 5

4-6 oz chicken breast
Broccoli

Meal 6

4-6 oz tilapia
Green beans

Larissa stays away from sugary and salty foods in order to keep her body in great shape, she also makes sure not to eat carbs in the evening times.

In order to keep her body hydrates Larissa drinks at least one gallon of water a day.

Larissa Reis’ Supplements

Larissa Reis takes the following supplements to help fuel her gains;

Pre-workout
Whey protein powder
BCAA
Creatine

Wrap Up

That’s all we have for you about Larissa Reis’ workout routine and diet plan. You should keep in mind that Larissa worked hard and it took her several years to attain her physique.

So if you want to have a physique like her’s you should be ready to put in the work and the dedication.

We expect you to use the information in this post as a reference point to create your own workout routine and nutrition plan. The results you will get will make you very proud.

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