Three-time Arnold Classic champion Lauralie Chapados has a winning formula. The IFBB pro just revealed the exact workouts and diet plan behind her success. It's a combination of discipline and specific routines that keep her at the top of the sport.

At just 30, she has already appeared 7 times on the Olympia stage, placing in the top 5 six times before winning the Bikini Olympia title in 2024. Not only that, she is a 3-time Arnold Classic winner in the bikini division from 2022 to 2024.

To be an Arnold Classic champion, one has to put a lot of effort into training and be disciplined with diet as well.

On April 5, she shared a carousel of videos of her upper-body workout with her fans on her Instagram, captioning “Routine, structure, consistency, discipline, standards… 🔁 Self-love 💕@evogennutrition Be Elite 🧬” 

In the videos, she was seen doing movements such as:

• Kettlebell front raises
• Assisted triceps dips
• Seated row machine 
• Machine shoulder press
• Inclined dumbbell press
• Seated side machine lateral raises
• Dumbbell external rotation

The runner-up of the 2026 Arnold Women's Bikini competition was also seen unboxing her supplement stack and enjoying a smoothie with it.

And on April 7, she dropped a post on her Instagram, captioning “Tbt to a Proper posterior chain training session 🤏” The IFBB pro was captured doing exercises focused on her lower body, like:

• Weighted back extension 
• Leg press
• Machine single leg-RDL
• Kickback glute extension
• B-stance RDL 

And in the last video, she was seen making a quick post-workout smoothie for herself.

These structured, well-planned workout sessions help her maintain a perfectly toned, sculpted body for the competition.

Apart from gym and workout sessions, diet also plays a very intricate role in a Canadian champion's life.

Lauralie Chapados’ Diet

The athlete Lauralie Chapados eats a protein-rich and well-balanced diet to stay healthy and energetic. Her nutritious diet fuels her workout sessions and busy lifestyle. She shared a chicken recipe on her Instagram on February 10.

The post reads 'My cooking tips'. The instructions of the recipe are as follows:

• Pat the chicken dry
• Then rub it with your favorite spices
• On medium heat, cook it for 3-4 minutes
• Then flip it and cook for another 1-2 minutes, and sprinkle some water to deglaze the pan and cook for 3-4 minutes.
• Sauté veggies such as tomatoes, mushrooms, cauliflower, and onions in a pan

She then assembles everything on a plate and enjoys it with some protein shake and water. This perfectly balanced meal provides her with the right amount of protein, fats, and fiber.

This combination of diet and workout helps her compete in competitions like the Arnold Festival and Olympia.

Follow Bodybuilding Bros for more.

Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil