Madelaine Petsch is an American actress, YouTuber, and entrepreneur best known for playing Cheryl Blossom on The CW television series Riverdale. However, she is rapidly forging her successful career in entertainment, fashion, and other fields. Madelaine inherited a creative gene from her musical parents, who encouraged her and her brother to pursue their artistic dreams. When Madelaine was three, she began taking dance classes; by five, she was performing in community theater.
She enrolled in an arts high school during her adolescence, where she majored in dance and theater. After graduating, Madelaine moved to Los Angeles, determined to make her dreams a reality. Madelaine got her big break in 2016 when she was cast as “Cheryl Blossom” on Riverdale, which was renewed for a seventh and final season in 2023.
Madelaine Petsch Workout Routine
Madelaine Petsch has always been slim and fit because she used to exercise regularly by running, dancing, and playing sports. However, her fitness has reached new heights since entering the entertainment industry. The actress works out six days a week for one to two hours, focusing on a different muscle group each day to keep her muscles from adapting. During an interview with people, she said: “I exercise for an hour and a half: a 2 to 3-mile run, and then muscle training,”.
To keep things interesting, she constantly varies and changes her workout routine. Madelaine enjoys going to the gym and doing different types of exercise, including strength training, aerobic training, balance training, and coordination and agility training. That, however, harmed her legs, and Petsch suffered from severe knee pain. So, when she turned 25, she stopped working out on her own and hired a trainer to show her more appropriate workouts.
During an interview with Women’s Health, the 28 years old said that she puts her abs workout ahead of everything else: “The body part I love exercising the most is my abs. I think that my abs feel the most pain and I love the feeling of being sore.” In a matter of seconds, she feels the burn: “My trainer does this thing called six-minute abs, which is honestly deathly. They are the hardest thing ever. He doesn’t tell me what it is, every minute or 30 seconds he’ll switch to a new thing but he’ll never tell me because then my brain can’t anticipate it.”
Madelaine Petsch is devoted to fitness for more reasons than one. “Working out is so important for my overall mental health, and just makes me feel good,” Petsch told POPSUGAR a few days before launching her new capsule collection of Fabletics workout gear. Despite her hectic schedule, the actress said she prioritizes her workouts and eight hours of sleep. “I’ll always choose to go to bed an hour earlier than normal in order to squeeze in a workout before I head to set,” Petsch said. If she can’t do it in the morning, she tries to fit in 30 minutes of cardio after work.
Her workout begins with a few warm-up exercises before moving on to resistance bands, ankle bands, slide plates, etc. To end the training session, she stretches to increase her flexibility, reduce the risk of injury, reduce muscle tension, and improve her performance. Madelaine said she sees her trainer about once a month to help her mix up her routine and try new things. Her home gym equipment allows her to work out daily without going to the gym.
Below is an example of her new workout routine.
Lower Body (Glutes, Quads, Hamstrings)
- Warm Up
- Cardio: 2–3-mile run
- Back Squat: 3 sets of 12-15 reps
- Dumbbell Deadlift: 3 sets of 12-15 reps
- Kettlebell Sumo Squat: 3 sets of 12-15 reps
- Glute Bridge with Abduction: 3 sets of 12-15 reps
- Glute Kickback: 3 sets of 12-15 reps
- Hamstring Curls: 3 sets of 12-15 reps
- Walking Lunges: 3 sets of 12-15 reps
Quick Circuit
3 Rounds for Time:
- 10 Jump Squats
- 10 Jumping Lunges
- 10 Straight Leg Deadlifts
Push (Chest, Triceps, Shoulders)
- Warm Up
- Cardio: 2–3-mile run
- Dumbbell Bench Press: 3 sets of 12-15 reps
- Dumbbell Shoulder Press: 3 sets of 12-15 reps
- Dumbbell Kickbacks: 3 sets of 12-15 reps
- Dips: 3 sets of 12-15 reps
Quick Circuit
3 Rounds for Time:
- 10 Hip Crunches on each side
- 10 Push Ups
- 10 Plank Rockers
- 10 Tricep Push Ups
Pull (Back, Biceps)
- Warm Up
- Cardio: 2–3-mile run
- Dumbbell Deadlift: 3 sets of 12-15 reps
- One-Arm Dumbbell Row: 3 sets of 12-15 reps
- Dumbbell Bent Over Row: 3 sets of 12-15 reps
- Dumbbell Upright Row: 3 sets of 12-15 reps
- Renegade Row: 3 sets of 12-15 reps
- Standing Dumbbell Curls: 3 sets of 12-15 reps
Quick Circuit
3 Rounds for Time
- 10 Pull Ups
- 10 Inverted Row
- 10 Bird Dog
- 10 Plank to Push Ups
Ab Workout
- Bicycle Crunch: 2 sets of 10-12 reps
- Seated Rotation: 2 sets of 10-12 reps
- Side Hip Bridge: 2 sets of 10-12 reps
- Reverse Crunch: 2 sets of 10-12 reps
- Shoulder Tap: 2 sets of 10-12 reps
Quick Circuit
3 Rounds for Time
- 10 Pikes
- 10 Stir The Pot
- 10 Dead Bug
- 10 Plank Walk Out
Madelaine Petsch Diet Plan
The Riverdale actress turned vegan at age 14 after being raised vegetarian. “I’ve been plant-based my whole life,” she told PEOPLE. “Being vegan keeps my body fueled and running smoothly.” Madelaine prefers to maintain an organic and healthy lifestyle by avoiding all processed foods. “I eat clean and non-processed food, which helps me avoid feeling fatigued on long workdays,” she said. The Youtuber ensures that her protein intake is sufficient to sustain her muscles as they repair and rebuild after workouts. She also ensures she gets enough healthy fats and at least five servings of fruits and vegetables daily.
While Petsch eats some of her meals daily, such as overnight oats for breakfast, she also allows herself to vary her meals based on her schedule. “I’m not always able to plan ahead. My diet works for me because I can be very flexible about what I eat in a day,” she clarified. Madelaine frequently eats a spinach salad with cranberries, walnuts, chickpeas, brown rice, and vegan green goddess dressing for lunch. Her dinner consists of broccoli steak topped with Daiya cheddar cheese and brown rice with black beans. To avoid her energy level going downhill, the actress makes an effort to include high-quality protein in every meal.
She also told People that she drinks 13 500-mL bottles of water per day, which is twice the recommended amount for women.
- Breakfast: Overnight oats (1 cup organic oats, ½ cup almond milk, 2 tbsp. chia seeds, unsweetened cacao nibs, and a handful of raspberries left in the fridge overnight); coffee with almond milk.
- Snack: Sliced apple with almond butter; 1 scoop Macro Greens powder with water.
- Lunch: 2 cups spinach salad with cranberries, walnuts, chickpeas, brown rice and vegan green-goddess dressing.
- Snack: NuGo Slim Crunchy Peanut Butter Vegan Protein Bar.
- Dinner: Broccoli steak (2 whole heads of broccoli, cut into ½-inch thick slices, baked with olive oil, paprika, salt, and pepper) topped with Daiya cheddar cheese; ¾ cup of brown rice with black beans.
- Dessert: Homemade vegan banana ice cream.
Madelaine Petsch Supplements
Vegans, according to research, are at a high risk of nutrient deficiencies if they do not consume supplements or enriched foods. Some nutrients, such as vitamin D, vitamin B12, iron, zinc, and omega-3 fatty acids, may be challenging to obtain solely through diet and fortified foods. All vegans should think about taking supplements if their diet is inadequate to meet their nutritional needs. Madelaine Petsch takes the following supplements to boost her immune system, reduce inflammation, and maintain and improve her health.
- Organic Vegan Protein Powder
- Fish Oil
- Vitamin D
- Zinc
- Selenium
- Magnesium
- Multi-Vitamins
