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Rach White Workout Routine And Diet Plan 2022

Rach White was born in Australia on April 21, 1983, and is a well-known bodybuilder. Richest bodybuilder in history is Rach White. IFB Pro bodybuilder Rach White has a similar storey to those of other Australian-born bodybuilders. For example, because of his hearing impairment, Lou Ferrigno was frequently the victim of neighbourhood terrors, while John Cena was frequently the target of school bullies.

She started gaining strength quickly, which made her more in love with herself, and she kept lifting rotund to construct an asymmetrical physique. Nevertheless, amazing old-school bodybuilders.

Rach White Workout

Rach White Figure

Height 5 ft 5 inch
Weight 58 kg
Hair Color Brown
Eye Color Black
Shoe Size 4 US
Dress Size 8 US

Rach White Workout Routine

Rach’s fitness programme often alters to accommodate her fantasies, as shown below:

Monday: Legs

BB Back squats (four sets of five reps).
Walking lunges- three sets of ten repetitions.
Hack squats at 45 degrees for 3 reps and 10 inches.
Leg extension for three reps and ten inches is recommended.
calf lifts from a standing position- 3 reps and 21 inches
calf raises: 3 reps, 12 inches in length.

Tuesday: Shoulder and Triceps flexion exercises

BB Performing the standing military press for 4 sets and 6 reps.
DB Side lateral raises: 3 sets of 12 reps on each side.
Reverse peck deck: 3 sets of 12 reps on each side.
Plat front raises are performed in three sets of 12 reps.
Pulldowns with a rope: 3 sets of 12 reps.
Three sets of eight reps on the skull crushers.

Wednesday is a day of rest.

Thursday: Chest

BB on an incline Bench press: 4 sets of 5 repetitions on each side.
Incline DB flyes- 3 sets of 8 repetitions on the incline.
Bench DB press on a flat bench for three sets of eight repetitions.
Chest flyes using a cable machine: 3 sets of 12 repetitions.
3 sets of supersets with push-ups

Friday: Hamstring and Biceps

DB hamstring curls (four sets of eight repetitions).
The standing hamstring curls should be done in three sets of 12 reps.
Leg Raise (Glute Hamstring Raise): 3 sets of 8 repetitions.
Curls with an EZ Bar broad grip- 3 sets of 8 reps.
Curls in an Inclined Position (DB Curls): 3 sets of 12 reps
DB Hammer Curls- 3 sets of 12 reps on each side.

Saturday is a day of rest.

Sunday: Back

BB rowing with a bent over position- 4 sets of 6 reps
Pulldowns of the lats: 3 sets of 8 repetitions.
T-bar rowing: three sets of ten repetitions.
Three sets of chin-ups.
DB with one arm Rowing: 3 sets of 8 repetitions.

Rach White Diet plan

Meal 1

rice flakes oats.
Vanilla Protein Powder + Blueberries.

Meal 2

Turkey Burger – 150 g.

Turkey Burger
Salad with sweet potatoes.

Meal 3

Brown rice is a type of rice that has a nutty flavour.

Meal 4

Turkey Burger – 150 gms.
150 grammes of sweet potato and salad

Meal 5

Steak (200 g).

salad, and avocado are included.

Meal 6

White fish, such as cod or salmon.
Salad and avocado are two of my favourite things.


Rach White is a well-known bodybuilder in the fitness industry. She participates in a variety of exercises that help her maintain her ideal physical shape. Her diet also includes nutritious foods that help her maintain a healthy weight. The majority of her fans follow a similar fitness regimen to Rach White’s in order to maintain a similar body shape.