The diet and workout plan that made Jennifer Dorie a two-time Bikini Olympia champ.
Jennifer Dorie is a distinguished Canadian IFBB bodybuilder competing in the Bikini division. She claimed the Bikini Olympia title in both 2021 and 2023. Remarkably, Dorie is one of only four athletes to win the Olympia and the Arnold Classic in the same year (2021).
| Full Name: Jennifer Dorie | ||
| Weight | Height | Date of Birth |
| (54 kg) 120 lbs | (160 cm) 5’4″ | 10/07/1996 |
| Profession | Era | Nationality |
| Bikini Competitor, Weightlifter, Fitness Model | 2010s, 2020s | Canadian |
Jennifer Dorie maintains peak physical condition year-round through dedication, consistency, and relentless effort in the gym. She complements her fitness regimen with a disciplined, health-conscious diet and lifestyle. This article delves into Jennifer Dorie’s profile, exploring her workout routine and dietary approach.
Who Is Jennifer Dorie?
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Just like six-time Classic Physique champ Chris Bumstead, Jennifer Dorie is a bodybuilder from Ontario, Canada. Before achieving the most coveted prize in the Bikini division, Jennifer Dorie worked hard to get her pro card. Though she doesn’t say much about her early life, she follows a well-structured regime that keeps her body fit all year.
As mentioned earlier, Dorie is a two-time Olympia winner in the Bikini category, winning it in 2021 and 2023. She withdrew from the 2024 Olympia, not defending her title to focus on her personal life.
“I will not be competing at this year’s Olympia; I decided to take this year off so I can focus on really pouring into some other areas of my life off the stage, some upcoming projects that I’m working on, some businesses, and some other things.”
The two-time Ms. Olympia started her professional career in bodybuilding in 2018 when she competed in the 2018 Tampa Pro. That year, she placed third in the bikini division. She made many appearances in other competitions and qualified for her maiden Olympia appearance, where she came 10th.
This didn’t deter her, as she gained the necessary experience of competing at the highest levels of the sport. The following year, she moved up to the fifth position. By 2020, Jennifer Dorie had cemented her place in the Bikini Olympia division, coming in second.
In 2021, she competed in the Olympia and went home with the prize, becoming the first Canadian to win the Bikini Olympia title. She failed to defend her title the following year, coming in second while Maureen Blanquisco took home the crown. This didn’t deter Dorie as she went to the 2023 Olympia stronger and recaptured her crown, becoming the third woman in history to win the Bikini trophy more than once. The other two women include Ashley Kaltwasser (2013, 2014, and 2015) and Angelica Teixeira (2017 and 2018).
Jennifer Dorie’s Workout Approach
Jennifer Dorie is a passionate gym goer with a unique approach to her training. She doesn’t lift heavy weights or train to failure. She focuses more on maintaining proper form and posture, which helps her improve the overall body composition required for her division.
When she begins her training, she does warm-ups before moving to heavier and compound exercises. This study shows that performing warm-ups before major exercises can help improve exercise performance (1).
Jennifer Dorie also likes to combine various types of movement during her exercises to get the most from her workout sessions. For instance, during her back workouts, she uses a combination of cable machine routines, free weights exercises, and rows to work her back.
After her exercises, Dorie does a lot of stretches, which helps prevent lactic acid accumulation and joint strain. They can also help with muscle soreness, reduce injuries, improve mobility, and boost flexibility.
Workout Routine
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Below is Jennifer Dorie’s workout routine.
Quad & Glute Exercises
| Exercises | Sets | Reps |
| Leg Extensions | 3 | 10 – 12 |
| Hack Squats | 3 | 10 – 12 |
| Bulgarian Split Squats | 3 | 10 – 12 |
| Cable Glute Kickbacks | 3 | 10 – 12 |
| Hip Abductions | 3 | 10 – 12 |
Glute & Hamstring Exercises
| Exercises | Sets | Reps |
| Standing Leg Curls | 3 | 12 – 15 |
| Lying Leg Curls | 3 | 12 – 15 |
| Hip Abductions | 3 | 12 – 15 |
| Superset – Hyperextensions & Romanian Deadlifts | 2 | 10 – 12 |
| 2 | 10 – 12 |
Back Exercises
| Exercises | Sets | Reps |
| Straight Arm Cable Pulldowns | 3 | 10 – 12 |
| Wide Grip Lat Pulldowns | 3 | 10 – 12 |
| Cable Face Pulls | 3 | 10 – 12 |
| Incline Dumbbell Straight Arm Pullbacks | 3 | 10 – 12 |
| Seated Cable Rows | 3 | 10 – 12 |
Shoulder, Biceps, & Ab Exercises
| Exercises | Sets | Reps |
| Superset – Reverse Crunches & Decline Sit Ups (Using 50% Range of Motion) | 2 | 10 – 12 |
| 2 | 10 – 12 | |
| Superset – Dumbbell Side Laterals & Standing Dumbbell Biceps Curls | 3 | 10 – 12 |
| 3 | 12 – 15 | |
| Side Incline Dumbbell Lateral Raises | 3 | 10 – 12 |
| Machine Overhead Presses | 3 | 10 – 12 |
| Reverse Pec Decks | 3 | 10 – 12 |
Jennifer Dorie’s Diet
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Besides Jennifer Dorie’s workout routine, she has a strict diet. She avoids processed foods and focuses heavily on whole foods, whether she’s in prep or off-season. The two-time Olympian winner likes to start her day with a glass of water and avoids eating for a few hours after waking up. She does fasted cardio during this time but ensures she has a cup of black coffee before starting her cardio.
She’s also consistent with her diet plan for the first three weeks, leading to her competition prep. It allows her body to adjust to her diet and respond well to her workouts. Dorie also adjusts her diet to get into complete competition preparation. Below is Jennifer Dorie’s meal plan:
Meal 1
- Egg Whites
- Oatmeal
- Chia Seeds
- Frozen Fruits
- Stevia & Cinnamon Powder (Flavoring)
- Multivitamin Supplements
Meal 2
- 3 Ounces of Ground Beef
- Red Hot Sauce for Dressing
- 100 g of Jasmine Rice
Meal 3
- 4 Ounces of Spicy Ground Chicken
- 100 g of Jasmine Rice
Meal 4
- 4 Ounces of Spicy Ground Chicken
- 100 g of Jasmine Rice
Meal 5
- Smoothie made with Frozen Fruits, Whey Protein Isolate, Almond Milk, & Glutamine Supplement.
- Ezekiel Bread Muffins Toast with Coconut Oil & Sea Salt
- Dark Chocolate
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Reference
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
