At 64, eight-time Ms. Olympia Lenda Murray maintains a physique that definitely doesn't show her age. The bodybuilding icon maintains nearly the same lean, muscular physique from her prime through incredible discipline.

So, here’s a look at the workout and diet plan that defines her legacy.

How Lenda Murray approaches fitness

Murray constantly posts her workout videos on Instagram, giving followers tips and tricks on gymming, dieting, and overall well-being. Her routine focuses on foundational strength and clean eating.

Day 1 (Chest and Triceps)

• Incline dumbbell bench press (4 sets of 8-12 reps)
• Seated incline machine chest press (4 sets of 8-12 reps)
• Bench press (4 sets of 8-12 reps)
• Dumbbell flies (4 sets of 12-15 reps)
• Lying tricep extensions (4 sets of 10-12 reps)
• One-arm tricep overhead extensions (4 sets of 12-15 reps)
• Tricep cable pushdowns (4 sets of 12-15 reps)
• Overhead tricep extension (4 sets of 8-12 reps)
• Pushups (4 sets of 8-12 reps)

Day 2 (Legs)

• Barbell back squats (4 sets of 8-12 reps)
• Leg extensions (4 sets of 12-15 reps)
• Barbell/Dumbbell/Simple lunges- (4 sets of 8-12 reps each leg)
• Lying leg curls (4 sets of 12-15 reps)
• Stiff-leg deadlifts (4 sets of 8-12 reps)
• Seated calf raises (4 sets of 12-15 reps)
• Dumbbell Deadlift (4 sets of 8-12 reps)

Day 3 (Rest)

Day IV (Back and Biceps)

• Chin-ups (4 sets of 12-15 reps)
• Wide-grip lat pull-downs (4 sets of 8-12 reps)
• Cable rows (4 sets of 8-12 reps)
• One-arm dumbbell rows (4 sets of 12-15 reps)
• Standing barbell curls (4 sets of 12-15 reps)
• Incline curls (4 sets of 12-15 reps)
• Preacher curls (4 sets of 12-15 reps)
• Dumbbell shrugs (4 sets of 8-12 reps)
• Bent-over barbell row (4 sets of 8-12 reps)

Day V (Shoulders and Abs)

• Seated dumbbell press (4 sets of 8-12 reps)
• Cable lateral raises (4 sets of 12-15 reps)
• Front raises (4 sets of 12-15 reps)
• Bent-over rear delt raises (4 sets of 12-15 reps)
• Barbell/Dumbbell shrugs (4 sets of 8-12 reps)
• Knee crunches (4 sets of 12-15 reps)
• Bicycle crunches (4 sets of 12-15 reps)

Day 6 (Rest)

Day 7 (Rest / Chest and Triceps)

Besides weight training, Lenda also performs her cardio four times a week. This cardio is crucial for maintaining her toned physique.

Lenda Murray's Diet Plan

At 64, her diet plan continues the same principles from her prime: a focus on protein and complex carbs with limited fats.

• Chicken thighs
• Eggs
• Sweet Potato
• Salmon
• Greek Yoghurt

So tell us what you took away from the former Ms. Olympia's commitment to fitness.

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Written by

Ruwa Javed

Edited by

Sagnik Bagchi