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Rach White Workout Routine And Diet Plan

Rach White was born in Australia on April 21, 1983, and is a well-known bodybuilder. The richest bodybuilder in history is Rach White. IFB Pro bodybuilder Rach White’s story is similar to those of other Australian-born bodybuilders. For example, because of his hearing impairment, Lou Ferrigno was frequently the victim of neighborhood 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 Physical Appearance

Height is 5 ft 5 inch

Weighs 58 kg

  • The hair color is Brown
  • Her Eye color is Black
  • The show size is 4 US
  • Her Dress size is 8 US


Rach White Workout Routine

Rach’s fitness program 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 is 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 flies- 3 sets of 8 repetitions on the incline.
Bench DB press on a flat bench for three sets of eight repetitions.
Chest flies 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 wide 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 workout

Rach White’s 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 flavor.

Meal 4

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

Meal 5

Steak (200 g).

salad and avocado are included.

Meal 6

White fish, such as cod or salmon.
Salads and avocados are two of my favorite things.


Rach White is a well-known bodybuilder in the fitness industry. She participates in various 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.


How old is Rach?

She is 40 years old, born on 21 April 1983.

What is the net worth of Rach White?

The famous bodybuilder Rach White’s net worth is $1-5 Million

When did Rach White win her first fitness competition?

White won her first-ever fitness competition in 2011. She participated in a bikini competition and won the WBFF Pro World Championship 2016.

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