• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Bodybuilding

PNBA Alondra Chatman’s Training Update 7 Weeks Out From Natural Olympia

by Terry Ramos Updated by GI Team on Feb 17, 2025

Alondra Chatman's training update
This post may contain affiliate links (disclosure policy).

Reigning Figure Natural Olympia champ Alondra Chatman gives an update on her training 7 weeks out from Natural Olympia. 

Natural Olympia is about 7 weeks out, and athletes adjust their training and nutrition to prep their physique as the competition approaches. Professional Natural Bodybuilding Association (PNBA) athlete Alondra Chatman shared with us her training update. 

Alondra Chatman is a 2x and reigning Figure Natural Olympia champion. She also has a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. Moreover, Alondra Chatman was one of 3 International Natural Bodybuilding Association (INBA) PNBA athletes selected to film in the upcoming bodybuilding movie starring Kristen Stewart and Ed Davis–Love Lies Bleeding. 

Chatman said she’s training with a new coach to prep for Natural Olympia. And has shifted to “old school” lifts. Chatman stated:

“I am about 7 weeks out from the Natural Olympia. I started my training for this show with a well known bodybuilding coach Diego Chairs. He’s been working me hard. His style of training is different than mine. I’m used to more free weights and more functional training but he’s definitely old school with his custom machines and progressions. It’s been fun and really challenging. I’m excited to see how my physique will be different this time on stage.

The exercises are necessarily new but with varied angles and on machines instead of using free weights. I’m incorporating squats, bench press, shoulder press, lunges, rows, pull ups, etc. One significant difference is the volume. I’m doing more reps per set of fewer exercises but not lighter weights. It’s been very challenging.”

Alondra Chatman’s Natural Olympia Training 

The last time we spoke to Chatman, she informed us that she was going through a 5-6 week building phase that included more calories and less cardio. But as Natural Olympia gets closer, she’ll shift gears to cutting. 

7 weeks out from Natural Olympia, Chatman is working with a new coach and focusing more on squats, bench presses, shoulder presses, lunges, rows, and pull-ups. But she’s using machines to hit different angles of her muscles versus free weights. In addition, Chatman’s volume has changed. She’s reduced the number of exercises she’s doing but has increased the reps she’s doing per set–but the weight’s staying the same. 

Chatman’s 5-6 week building phase, combined with this new training strategy focused on varying angles to hit different muscle parts, should have Chatman well prepared when she takes the stage for Natural Olympia on November 10-13, 2022, in Las Vegas, Nevada. She’ll likely come in fuller, and we’ll see more muscle definition in other areas of her physique. 

Other Natural Olympia Contenders Training Updates

As Natural Olympia approaches, we’ve been able to gather intel on other Natural Olympia contenders’ training updates. 2020 Natural Olympia Men’s Physique champ Jon Tsui is training with a shoulder injury. 2021 Natural Olympia Classic Physique Masters champ Tamer Barakat has cut back on cardio and extended his contest prep to preserve muscle. Finally, 2021 Classic Physique champ Derek Joe focuses heavily on posing since that’s a crucial part of scoring in the Classic Physique division. 

Follow us on Instagram, Facebook, and Twitter for the latest update on natural bodybuilders!

About Terry Ramos

As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • The Ultimate Mike Mentzer Workout and Diet

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility