Andrea Shaw, born December 18, 1983, is an American professional bodybuilding champion, physique, and figure competitor who has won two Ms. Olympia titles and two Ms. Rising Phoenix titles. The future looks bright for her now that she has won the highest-ranking professional female bodybuilding competition. Shaw dominated Ms. Olympia, defeating several athletes who had much more experience than she did while maintaining her composure the entire time.
She started lifting weights at 17 with the help and encouragement of her mother, a nurse, and former personal trainer. Andrea had no intention of becoming a bodybuilder at the time. Instead, she aspired to be a fashion model but lacked the required height. She remembers coming across an Oxygen Magazine and noticing athletic fitness and sports models, which inspired her to develop a muscular physique.
Andrea is one of those women whose bodies respond quickly to resistance training. When she began intense weight training, people in the gym started asking her if she was competing in muscle contests. But, the American did not think she was ready to compete at that point in her growth. However, she was drawn to the figure competitors and saw that as a category into which she could fit. So, in 2008, she competed in her first figure contest and finished third, then ranked fourth in a higher-level figure event.
At this point, she realized she might not be on the right path because she focused on figure rather than bodybuilding. For the next eight years, Andrea didn’t compete and instead used the time to finish college. She earned a BA in Exercise and Sports Science and continued to hone her resistance training skills. She decided to switch to physique when she started competing again. In May of 2016, she competed in a show and finished fourth. Andrea admitted that she felt much more at ease with her body. As a result, she entered five shows in 2018, earning her pro card at the NPC Nationals.
Andrea came second at the 2018 Nationals and first at the 2018 Lenda Murray Detroit Classic, launching her hugely successful physique competition career. However, at the 2019 Toronto Pro, she spoke with Lenda Murray, who encouraged her to switch divisions from physique to bodybuilding. Shaw followed her advice and entered the 2019 Chicago Pro as a bodybuilder, finishing in second place behind Aleesha Young by one point. This assured her that she had made the correct decision. Andrea became Ms. Olympia and Ms. Rising Phoenix champion in 2020 and 2021, respectively, making her the most prominent female bodybuilder in the world.
The future looks bright for this humble champion, making it worthwhile to follow her journey on Instagram if you’re looking for motivation to train. She shares a wide range of content, including day-in-the-life videos, training/nutrition tips, and more.
Andrea Shaw Workout
Andrea Shaw has always felt it is essential to listen to her body when it comes to her training practices, which is why she has never suffered any significant injuries in bodybuilding. If she feels it puts her at risk, she won’t listen to people who claim one method is better than another. She divided her weekly training into five 90-minute sessions, each focusing on a different muscle group. This training method aims to maximize work on a specific muscle group during a training session while allowing it to recover before the next session.
Monday: Legs
- Squat: 4 sets of 10-12 reps
- Lunge: 4 sets of 10-12 reps
- Good Mornings: 4 sets of 10-12 reps
- Leg Press: 4 sets of 8-12 reps
- Stiff-Legged Deadlifts: 4 sets of 10-12 reps
- Barbell Hip Thrust: 4 sets of 10-12 reps
- Leg Curl: 4 sets of 10-12 reps
Tuesday: Back
- Barbell Deadlift: 4 sets of 10-12 reps
- Dumbbell Single-arm Row: 4 sets of 10-12 reps
- Lat Pulldown: 4 sets of 10-12 reps
- Bent-Over Row: 4 sets of 10-12 reps
- Seated Cable Row: 4 sets of 10-12 reps
- Dumbbell Shrug: 4 sets of 10-12 reps
- Pullup: 4 sets of 10-12 reps
Wednesday: Rest
Thursday: Chest and Calves
- Decline Bench Press: 4 sets of 8-12 reps
- Barbell Bench Press: 4 sets of 8-12 reps
- Incline Chest Press: 4 sets of 8-12 reps
- Dumbbell Flye: 4 sets of 8-12 reps
- Cable Crossover: 4 sets of 8-12 reps
- Chest Dip: 4 sets of 8-12 reps
- Seated Calf Raise: 4 sets of 15 reps
- Standing Calf Raise: 4 sets of 15 reps
Friday: Shoulders and Abs
- Barbell Upright Row: 4 sets of 10-12 reps
- Dumbbell Lateral Raise: 4 sets of 10-12 reps
- Dumbbell Front Raise: 4 sets of 10-12 reps
- Barbell Shoulder Press: 4 sets of 8-12 reps
- Dumbbell Shrug: 4 sets of 8-12 reps
- Cable Face Pull: 4 sets of 8-12 reps
- Crunches: 5 sets of 25 reps
- Hanging Knee Raise: 5 sets of 25 reps
Saturday: Arms
- Isolation Preacher Curl: 4 sets of 15-20 reps
- Concentration Curl: 6-8 sets of 15-20 reps
- Hammer Curls: 4 sets of 15-20 reps
- Cable Biceps Curls: 4 sets of 15-20 reps
- One Arm Triceps Extension: 4 sets of 10-12 reps
- Standing Overhead Barbell Triceps Extension: 4 sets of 10-12 reps
- Weighted Dip: 4 sets of 12-15 reps
- Skull Crusher: 4 sets of 10-12 reps
- Cable Press Down: 5 sets of 10-12 reps.
Andrea Shaw Diet Plan
Andrea Shaw eats five to six “small” meals per day, carbs a half hour before exercising, and 30-50 grams of protein with each meal, ensuring 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. As a professional athlete, she follows a diet that promotes muscle growth, speeds up recovery, increases muscle repair, and prevents muscle mass breakdown.
- Breakfast: Triple berry oatmeal breakfast bowl.
- Breakfast: Mexican scrambled eggs, avocado, and fruit juice.
- Snack: protein pancakes and mixed nuts.
- Lunch: turkey tenderloin with grilled vegetables and rice.
- Snack: tuna salad.
- Dinner: grilled chicken breast, sweet potatoes, and sautéed Broccoli with garlic and chile.
Andrea Shaw Supplements
Supplementation is highly personalized based on the individual’s goals and diet. If you are trying to gain lean body mass, including creatine in your pre-or post-workout routine would be beneficial. BCAAs are protein components that help to maintain muscle tissue during intense exercise. They act as anabolic agents, allowing the body to maximize fat loss while minimizing muscle loss. Whey may be helpful if you struggle to get enough protein in your diet. If you have trouble eating enough calories, adding drinkable calories, such as those in a mass gainer, may help you reach your goals.
Her favorite supplements are as follows:
- Whey
- Creatine
- BCAAs
- L-Glutamine
- Fat Burners
- Multi-Vitamins
- Fish Oil
