Build the body of a Bikini Olympia champion.
Female bodybuilders follow demanding yet uniquely tailored training regimens, requiring immense dedication to excel in the sport. A shining example is Lauralie Chapados, who competed in the Olympia six times before claiming the coveted title of 2024 Ms. Bikini Olympia. In addition to her Olympia victory, Chapados is a three-time Arnold Classic champion (2022-2024), showcasing her unwavering commitment to fitness. Her journey stands as a compelling source of inspiration for women aspiring to achieve a Bikini Olympia-worthy physique. Explore Lauralie Chapados’ complete workout routine below.
Who Is Lauralie Chapados?
| Full Name: Lauralie Chapados | ||
| Weight | Height | Date of Birth |
| (55-60 Kg) 121-132 Lbs | (173 cm) 5’8” | 02/13/1996 |
| Division | Era | Nationality |
| Bikini | 2010 Till Date | Canadian |
Lauralie Chapados is from Québec, Canada, and has always been athletic as her parents encouraged her to participate in sports. She took jiu-jitsu lessons, played soccer, and skied. However, when she got to high school, her active participation in sporting activities decreased, and she adopted a sedentary lifestyle. “I ended up pretty sedentary and went out with my friends instead,” Chapados said.
Reason for Bodybuilding
The 2024 Ms. Bikini Olympia has always had a lean physique. At the age of eight, she already had abs, which made her stand out from the crowd. In her teen years, she started partying, drinking, and spending late nights out. This negatively affected her fitness and health.
Chapados realized her lifestyle wasn’t doing her any good and decided to turn things around. She enrolled in a gym and cut out her nightlife to focus on self-development. Chapados researched getting in shape and building muscle, and was committed to the cause.
“I started to read internet articles about getting in shape. I really wanted to get muscles and get fit. It was really a 180-degree transformation. I went from going out and drinking with friends every weekend to going to the gym twice a day.”
— Lauralie Chapados
After some time, Chapados committed to training twice a day in the gym. She did ab work and cardio in the morning and performed her training split in the evening. Eventually, she got the confidence and stepped on the competition stage for the first time in 2015.
Competitions
Lauralie Chapados trained for four months for her first bodybuilding competition. She took the stage for her first bikini contest and emerged as the overall winner. Chapados then went to Canadian Nationals and came in first, but didn’t become the overall winner. However, her success in her debut shows gave her the confidence to chase a bodybuilding career, eventually earning her pro card in 2016.
Her first pro show was the 2017 IFBB Miami Muscle Beach competition, where she placed fifth. She didn’t give up and made necessary improvements, and placed second in the 2017 Toronto Pro Show. The following year was better, and Chapados placed first in multiple professional shows, earning her an Olympia qualification, where she finished second on her debut. Lauralie Chapados is the current Ms. Bikini Olympia, having finally won the title in 2024.
Here is a table summary of Lauralie Chapados’ achievements.
| Year | Competition Name | Position |
| 2016 | IFBB World Qualifier, Overall & Bikini | 1st |
| 2017 | IFBB Miami Muscle Beach Pro | 5th |
| 2017 | Toronto Pro Supershow | 2nd |
| 2018 | Toronto Pro | 1st |
| 2018 | Chicago Pro | 1st |
| 2018 | Tampa Pro | 1st |
| 2018 | Mr. Olympia | 2nd |
| 2018 | Jicheng Classic Sanya Pro | 1st |
| 2018 | Shawn Rhoden Classic Pro | 2nd |
| 2019 | Arnold Classic USA | 6th |
| 2019 | Arnold Classic Australia | 2nd |
| 2019 | Mr. Olympia | 4th |
| 2019 | Yamamoto Cup Pro | 1st |
| 2020 | Mr. Olympia | 5th |
| 2021 | Chicago Pro | 1st |
| 2021 | Tampa Pro | 4th |
| 2021 | Powerhouse Classic Pro | 1st |
| 2021 | Arnold Classic | 3rd |
| 2021 | Sacramento Pro | 1st |
| 2021 | Mr. Olympia | 2nd |
| 2022 | Arnold Classic | 1st |
| 2022 | New York Pro | 1st |
| 2022 | Pittsburgh Pro | 1st |
| 2022 | Mr. Olympia | 5th |
| 2023 | Mr. Olympia | 4th |
| 2023 | Arnold Classic | 1st |
| 2024 | Arnold Classic | 1st |
| 2024 | Mr. Olympia | 1st |
Lauralie Chapados’ Workout Routine
Lauralie Chapados’ workout routine includes a variety of exercises targeting every muscle group. She trains twice a day during the season and once a day during the off-season. Cardio is an integral part of her exercise routine, and she particularly enjoys doing fasted cardio.
Occasionally, Chapados mixes up her workout routines to keep her exercises interesting, which helps prevent a training plateau. A typical training week for the 2024 Ms. Bikini Olympia consists of six days of training, with one day reserved for rest and recovery.
Leg Workout
| Exercises | Sets | Reps |
| Reverse Hyperextensions | 3 | 20 |
| Machine Hip Thrusts | 4 | 10-12 |
| Smith Machine Curtsy Lunges | 3 | 12-15 for each leg |
| Cable Goblet Squats | 3 | 15 |
| Machine Donkey Kickbacks | 3 | 15 for each leg |
| Abductor Machine | 3 | 25 |
| Standing Calf Raises | 4 | 20 |
Shoulder Workout
| Exercises | Sets | Reps |
| Triset — Lateral Raises, Front Raises, Rear Delt Flys | 1 | 12-15 |
| Machine Seated Overhead Presses | 4 | 12-15 |
| Machine Lateral Raises | 4 | 12-15 |
| Reverse Pec-Decks | 4 | 12-15 |
Back Workout
| Exercises | Sets | Reps |
| Pull-Ups | 4 | 12-15 |
| Seated Cable Rows | 4 | 12-15 |
| Close Grip Lat Pulldowns | 4 | 12-15 |
| Cable Bent Over Pulley Rows | 4 | 12-15 |
| Cable Straight-Arm Pulldowns | 4 | 12-15 |
| Cable Face Pulls | 4 | 12-15 |
Arm Workout
| Exercises | Sets | Reps |
| Standing Alternating Hammer Curls | 4 | 12-15 |
| Rope Triceps Pushdowns | 4 | 12-15 |
| Seated Hammer Bicep Curls | 4 | 12-15 |
| Bench Dips | 4 | 12-15 |
Chest/Upper Body Workout
| Exercises | Sets | Reps |
| Superset — Incline Machine Chest Press and Incline Machine Fly | 4 | 10-12 |
| Incline Smith Machine Chest Press | 4 | 10-12 |
| Superset — Assisted Dips and Triceps Pushdown | 4 | 10-12 |
| Machine Curls | 4 | 12-15 |
Lauralie Chapados’ Workout Notes
Let’s examine some key points to note regarding Lauralie Chapados’ training.
Fasted Cardio
The first thing Lauralie Chapados likes to do when she wakes up is to start her exercises on an empty stomach. According to her, it helps keep her body fit by burning the excess fat. This study demonstrates that fasted cardio is an effective method for burning calories and can help improve body composition by reducing weight (1).
Training Split
Lauralie Chapados either uses a bro split or the upper/lower body split to train. She primarily focuses on isolating each muscle to establish a stronger mind-muscle connection, which is beneficial for growth. Chapados also varies her training by mixing up exercises, which can help prevent training monotony that leads to a plateau (2). It also targets the muscles differently, enabling her to maximize her training benefits.
Supersets and Trisets
Lauralie Chapados also employs supersets and trisets during her workouts. Research shows that this can enhance efficiency and reduce training time (3). However, adequate rest and recovery are essential when using these techniques. Lauralie Chapados prioritizes rest by abstaining from training one day every week.
Nutrition
Since Chapados started prioritizing her fitness, she has been strict about her meal intake. Her diet consists of essential macronutrients, including protein, carbohydrates, and healthy fats. She typically has five to six meals a day, which include foods like:
- Sweet Potatoes
- Chicken Breast
- Turkey
- Jasmine Rice
- Vegetables (avocado, lettuce, broccoli, spinach, and cucumber)
- Iced Coffee
- Pre-Workouts
- Meal Replacement Shake
Wrapping Up
Since her Olympia debut, Lauralie Chapados has consistently placed in the top five, ultimately capturing the coveted title last year. The reigning Ms. Bikini Olympia 2024 showcases the effectiveness of a diverse and strategic workout routine. By incorporating varied exercises, Lauralie Chapados’ workout targets muscles from different angles, promoting hypertrophy and growth. Her program also includes techniques such as supersets and trisets, designed to maximize efficiency and save time without compromising results.
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References
- Liu, X., He, M., Gan, X., Yang, Y., Hou, Q., & Hu, R. (2023). The Effects of Six Weeks of Fasted Aerobic Exercise on Body Shape and Blood Biochemical Index in Overweight and Obese Young Adult Males. Journal of exercise science and fitness, 21(1), 95–103. https://doi.org/10.1016/j.jesf.2022.11.003
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
- Weakley, J. J. S., Till, K., Read, D. B., Roe, G. A. B., Darrall-Jones, J., Phibbs, P. J., & Jones, B. (2017). The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European journal of applied physiology, 117(9), 1877–1889. https://doi.org/10.1007/s00421-017-3680-3
