One of the biggest names in the Bikini division, Lauralie Chapados is admired for her unmatched conditioning, symmetry, and championship mindset. Now, as she prepares for the 2026 Olympia, she brims with confidence, bringing her best physique yet to the biggest bodybuilding stage.

The Canadian IFCC Bikini Pro defeated former three-time champion Ashley Kaltwasser and Jasmine Gonzalez to win the 2024 Bikini Olympia title.

Although Chapados aimed to defend her title in 2025, she unfortunately placed sixth. However, once she won the silver medal at the 2026 Arnold Classic, she seemed more than ready to win the Bikini Olympia title again this September 2026.

“This year’s Olympia, I’m going to have the best physique in my entire life. I know that for a fact. Whatever happens at the Olympia, victory or not victory, there’s victory either way,” Chapados said, shining with confidence.

Part of her confidence comes from training with her new coach, Damian Segovia. Segovia has previously worked with Cydney Gillon (eight-time Figure Olympia champion) and Andrea Shaw (six-time Ms. Olympia and four-time Ms. Rising Phoenix champion).

As per Fitness Volt, Chapados revealed that Segovia strictly monitors her workouts, diet, recovery, and intensity. This allows him to tailor the best diet and workout plans to be in the best shape of her life for the upcoming Olympia.

So, what exactly does her pre-Olympia diet and workout routine look like under Segovia? Let’s find out.

Lauralie Chapados shares the formula for her 2026 Olympia prep

To prepare for the upcoming 2026 Olympia, Chapados decided to tweak her workout routine, diet, as well as her mindset. Now, she is prioritizing the mind-muscle connection, much like Schwarzenegger. Rather than lifting heavier weights, she now focuses on perfect execution instead.

According to Fitness Volt, Chapados’ highly nutritious diet consists of all the essential macronutrients her body requires. This includes carbohydrates, protein, and healthy fats.

Chapados' meals are typically divided into 5 or 6 meals a day. Her meal plan includes food like:

• Eggs
• Oats
• Fruit
• Coffee
• Turkey
• Sweet potato
• Vegetables
• Salmon
• Jasmine rice
• Ground bison

Her workouts consist of either the upper/lower body split or the bro split. As per Generation Iron, Chapados prefers to constantly mix up her training with different types of workouts to prevent a training plateau.

Furthermore, she revealed that she enjoys doing fasted cardio every morning, stating that it helps her burn excess fat and improve body composition.

Chapados’ six-day workout routine accompanied by a strict diet has helped her achieve what she believes to be her best physique to date.

Do you agree with her self-assessment? Let us know what you think in the comments.

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Written by

Avantika Das

Edited by

Zaid Quraishi