Ivie Rhein was born and raised in Brazil before moving to the United States in 2014 to give her children a better life and the opportunity to speak another language fluently. The most astonishing part of her women’s physique journey was undoubtedly moving from 15th in 2019 to 5th in 2020 on the world’s biggest stage, Mr. Olympia.
The Brazilian was raised in a fitness environment, where she practiced swimming, dancing, volleyball, and handball. She began bodybuilding in 2000 after meeting her husband, a well-known local bodybuilder who owns a gym. He saw a lot of potential in her and encouraged her to train for competitive bodybuilding.
She started competing in 2015 at the age of 37 years old, and in 18 months, she won five overall championships in a row and became an IFBB pro women’s physique. Ivie won the 2019 Portugal Pro Women’s Physique, placed 1st in the 2020 Tampa Pro Women’s Physique, and 2nd in the 2020 Omaha Pro Women’s Physique, marking the start of her hugely successful physique competition career.
Ivie Rhein aspires to pave the way for women’s empowerment. She has been competing in the industry for a decade and has seen women shift from wanting to be very thin to be strong and fit. The future is very bright for this dedicated athlete, and it makes it worth it to follow her journey. She regularly shares her training secrets, positive vibes, and fitness tips on her Instagram.
Ivie Rhein Workout
Ivie Rhein trains five to six times per week, focusing on a different muscle group each day to keep her muscles from adapting. She also varies her loads and employs advanced techniques such as drop sets, supersets, forced reps, and partials to challenge her body in novel ways, resulting in increased muscle damage that can aid in hypertrophy. Her devotion and hard work ensure she can maintain her incredibly well-defined physique and compete at the highest level.
Monday: Legs
- Squat: 5 sets of 12, 10, 8, 6, and 4 reps
- Straight Leg Deadlift: 3 sets of 10-12 reps
- Leg Press: 4 sets of 12-15 reps
- Lunge: 3 sets of 10-12 reps
- Leg Extension: 3 sets of 12-15 reps
- Leg Curls: 3 sets of 10-12 reps
- Seated Calf Raise 5 x 10 – 12
- Standing Calf Raises 5 x 25 – 50 reps
Tuesday: Chest and Triceps
- Bench Press: 5 sets of 12, 10, 8, 6, and 4 reps
- Incline Dumbbell Press: 3 sets of 10-12 reps
- Dumbbell Flyes: 3 sets of 8-12 reps.
- Dumbbell pullover: 3 sets of 8-12 reps
- Triceps Pushdown: 3 sets of 8 -12 reps
- Dips: 3 sets of 8 -12 reps
Wednesday: Off
Thursday: Shoulders and Biceps
- Military Press; 4 sets of 12, 10, 8, 6, and 4 reps
- Barbell Curl 4 sets of 12 reps
- Preacher Curl: 3 sets of 8-12 reps
- Incline Dumbbell Curl: 3 sets of 8-12 reps
- Dumbbell Lateral Raise: 3 sets of 8-12 reps
- Bent-Over Cable Lateral Raise: 3 sets of 8-12 reps
Friday: Back
- T-Bar Row: 4 sets of 12, 10, 8, and 6 reps
- Deadlift: 3 sets of 10-12 reps
- Single-Arm Dumbbell Row: 3 sets of 8-12 reps
- Bent-Over Row: 3 sets of 8-12 reps
- Pull-Up: 3 sets of 12 reps
- Seated Row: 3 sets of 12 reps
- Lat Pull-Down: 3 sets of 8-12 reps
- Dumbbell Pull-Over: 3 sets of 10-12 reps
Ivie Rhein Diet Plan
Ivie Rhein spends hours at the gym building massive muscle, and she always ensures that she supports that with a healthy and balanced meal—typically six times per day. Her meals usually include lean animal protein (such as grilled chicken breast, lean beef, or fish), vegetables, fruits, healthy fats, and starch. Lifting weights without proper nutrition can lead to muscle tissue loss. Consume both carbohydrates and protein one to two hours before exercise to build muscle. Carbohydrates provide energy to your body, while protein builds and repairs it. Your body also needs micronutrients to stay healthy.
- Breakfast 1: triple berry oatmeal breakfast bowl.
- Breakfast 2: beef sausages, eggs, and avocado salad.‎
- Snack: tuna corn salad.
- Lunch: grilled chicken breast, brown rice, and Greek salad.
- Snack: cottage cheese with nuts or flaxseed.
- Dinner: steak with sweet potato hash and fruit salad.
Ivie Rhein Supplements
Supplements can help you maximize your gains by providing calories and protein or by allowing you to exercise harder. Including the right products in your workout routine will help you recover faster, improve muscle repair, and prevent muscle mass breakdown, allowing you to perform at your peak. Her favorite supplements are as follows:
- Whey
- BCAAs
- L-Glutamine
- Creatine
- Fish Oil
- Multi-Vitamins
