Jennifer Dorie Profile: Workout and Diet

Jennifer Dorie is a Canadian IFBB Pro bodybuilder. She competes in the Bikini division and has won the prestigious Olympia trophies in 2021 and 2023. Much like Classic Physique Olympia champion Chris Bumstead, Dorie is one of the most prominent active professional bodybuilders coming from Canada. This article explores her biography, career trajectory, workout routine and diet as well as statistics.

Jennifer Dorie Statistics

Full Name: Jennifer Dorie (IFBB Bikini Pro)
Weight	Height	Age
120 lbs (54 kg)	5’4” (160 cm)	28 years
Date of birth	Era	Nationality
October 7, 1996	2010s, 2020s	Canadian

Jennifer Dorie Biography

Jennifer Dorie was born in 1996 in Canada. She keeps her personal life away from the glitter and glamour of the sports entertainment industry and not a lot is known about her upbringing and early life. But that’s perfectly fine! All that matters is that she worked hard consistently to become one of the most prominent female bodybuilders of her generation and continues to inspire millions around the world.

With consistent hard work and relentless efforts in training, diet and rest, Jennifer Dorie became an IFBB Pro bodybuilder in the year 2018. She made her professional bodybuilding debut at the 2018 Toronto Pro, finishing third in the Bikini division. Dorie made several competitive appearances that year and achieved runner-up finish in two of those shows. This was also the year when she qualified for the maiden Olympia appearance. She walked away with a tenth-place finish at the show but gained the necessary experience of competing at the highest level.

The 27-year-old returned to the Olympia stage in 2021 and walked away with a win, becoming the ninth woman to take home the Bikini Olympia trophy since the division’s inception. The Canadian bodybuilder suffered a setback at the 2022 Olympia as she was dethroned by Maureen Blanquisco. However, the former champion came back stronger in 2023 to recapture the top spot from Blanquisco. With the win, Jennifer Dorie became the third woman in the division’s history to win the Bikini Olympia trophy more than once.

Competition History

2018

• Toronto Pro – 3rd place
• Vancouver Pro – 2nd place
• Battle in the Desert – 4th place
• Tampa Bay Times Pro – 2nd place
• Olympia – 10th place

2019

• Sheru Classic Columbia Pro – 4th place
• Arnold Classic  Bikini International – 4th lace
• Pittsburgh Pro – 3rd place
• New York Pro – 2nd place

2021

• Olympia – 1st place

2022

• Olympia – 2nd place

2023

• Olympia – 1st place

Jennifer Dorie Workout

Jennifer Dorie has competed in the bikini division of the IFBB Pro League for the entirety of her professional bodybuilding career. She does not have any plans to change the division. As a result, training to become the best version of herself in the bikini division is the singular goal of her training routine.

Jennifer Dorie does not train with extremely heavy weights or do unnecessarily exhaustive workouts. Instead, she focuses on maintaining correct form and great posture. This approach has helped her improve the body composition necessary for her division. A typical training week in Jennifer Dorie’s competition prep looks like this:

Quads

Jennifer Dorie’s quad workout is an incredibly simple mix of compound and isolation exercises to bring this muscle up. She clubs quads and glutes exercises together to get the most out of the training session and performs them in the following order:

Exercise	Sets	Reps
Leg Extensions	3	10 to 12 reps
Hack Squats	3	10 to 12 reps
Bulgarian Split Squats	3	10 to 12 reps
Cable Glute Kickbacks	3	10 to 12 reps
Hip Abduction Machine	3	10 to 12 reps

Glutes and Hamstrings

Jennifer Dorie dedicates a separate training day to work the glutes and hamstrings. She starts out with standing leg curls for targeting the hamstrings and also to warm up the knee joints before the heavy workout that follows. The Canadian bodybuilder prefers the standing variation of this exercise for greater isolation of the hamstrings.

“And I like to go lower to start just to warm up and then go heavier.”

To build the perfectly proportioned glutes, Jennifer Dorie employs the hip abduction machine to great effect. She supersets two variations of the exercise by slightly modifying the sitting posture and gets the most out of this exercise to bring the glutes up.

Typically, her hamstrings and glutes workout includes:

Exercise	Sets	Reps
Standing Leg Curls	3	12 to 15 reps
Lying Leg Curls	3	12 to 15 reps
Superset – Hip Abduction Machine variations (leaning back and leaning forward)	3	12 to 15 reps
Superset – Hyperextensions and Romanian Deadlift Machine	2	10 to 12 reps for both exercises

Back

The Bikini Olympia champion’s back workout consists of vertical and horizontal pulling exercises to build a solid back. She typically starts with pull-ups or straight arm cable pulldowns on a back day and then alters between rows (horizontal pulls) and pulldowns (verticals pulls) for the rest of the training session.

Exercise	Sets	Reps
Straight Arm Cable Pulldown	3	10 to 12 reps
Wide grip Lat Pulldown	3	10 to 12 reps
Cable Face Pulls	3	10 to 12 reps
Incline Dumbbell Straight Arm Pullbacks	3	10 to 12 reps
Seated Cable Rows	3	10 to 12 reps

Shoulders and Abs

Jennifer Dorie clubs her shoulders and abs workout together. She usually starts with a core exercises superset to kick off the training session. However, she may perform the abs exercises in the middle of the shoulder training as well.

“I hate training abs but I’m trying to get a good core. This is pretty much all I do for abs. Usually three to four times a week. I just superset these back and forth in between my training and this is the easiest way to get it done.”

The Canadian bodybuilder takes up shoulder exercises afterward and performs different movements to target the anterior, lateral and posterior delts to equal effect and compete development of the shoulder muscles group.

Abs

• Superset – Reverse Crunches (2 sets of 10 reps) and Decline Sit-Ups with 50 percent range of motion (2 sets of 12 reps)

Shoulders and Biceps

Exercise	Sets	Reps
Superset – Dumbbell Lateral Raises (3 sets of 10 to 12 reps) and Standing Dumbbell Biceps Curls (3 sets of 12 to 15 reps)	3	10 to 12 reps / 12 to 15 reps
Side Incline Dumbbell Lateral Raises	3	10 to 12 reps
Machine Overhead Press	3	10 to 12 reps
Reverse Pec Deck Flyes	3	10 to 12 reps

Jennifer Dorie Diet

While training is necessary to push the body beyond its limits and force it to grow, nutrition is essential to provide the necessary conditions for the body to grow and get stronger. Jennifer Dorie focuses on keeping the diet limited to eating only whole foods. She stays away from processed foods irrespective of whether she is in prep or off-season.

The bikini Olympia competitor treats herself with her favorite foods every now and then but those instances are limited. As the competition prep intensifies, she avoids cheat meals altogether. Here is the description of a competition prep diet that Jennifer Dorie follows.

Jennifer Dorie full day of eating

Jennifer Dorie typically starts her day with a glass of water to rehydrate the body. She does not eat anything for the first couple of hours after waking up and performs fasted cardio during this time. But she makes sure to down a cup of black coffee before heading out for a cardio session.

For the first three weeks of competition prep, Jennifer Dorie’s goal is to be consistent with diet. This way, she allows her body to get used to the diet and respond well to training as well as cardio. She does 25 minutes of cardio five days per week during this prep and once the weight starts to drop down to satisfactory levels, she adjusts the diet to get in full competition prep mode!

Meal 1

Jennifer Dorie includes almond butter in her breakfast as a source of good fats during the off-season and initial stages of competition prep. However, she completely eliminates that at the peak of her prep.

“Usually I’ll make my breakfast one of three days depending on how I’m feeling and how much time I have. Sometimes I’ll just do the oatmeal and then chia seeds thrown together in a bowl and then I’ll add the frozen fruit in it and just mix it up. Then I’ll have egg whites on the side like an omelet or scrambled eggs.”

When she does not have a lot of time to prepare the meal, Dorie simply mixes it all together and microwaves it or blends it together to make a pancake. The bikini Olympia champion keeps artificial sweeteners, flavoring agents and toppings strictly out of her diet and only consumes natural foods.

The meal is accompanied by her daily supplements. Dorie consumes five multivitamin tablets before breakfast and also downs a scoop of glutamine supplement with water. Glutamine helps with improving digestive health, gut health and immune system along with several other benefits.

• Oatmeal
• Chia Seeds
• Egg Whites
• Frozen Fruits
• Stevia and cinnamon powder for flavoring
• Multivitamin supplements

Sometime after the meal, Dorie drinks energy drinks to help her sustain until the next meal. She is not a big fan of carbonated drinks but likes to sip on energy drinks to maintain the energy levels and keep hunger pangs at bay.

Meal 2

The second meal in Jennifer Dorie’s routine is a typical meat and rice meal that gives the necessary carbohydrates and protein. Dorie receives this from a meal prep service. She adds red hot sauce to the meal for flavoring and finishes the meal.

One of the noticeable aspects of Jennifer Dorie’s competition prep diet is the absence of green vegetables. Although it means that she has to say goodbye to  the micronutrients that vegetables bring, Dorie feels her digestive health has improved after omitting them from the diet.

“I’ll throw spinach and zucchini in my meals but I’ve honestly just been loving not having them and my digestion has been on point.”

However, once she cuts down the calories towards the end of her competition prep, Jennifer the 27-year-old re-introduces vegetables in her diet to compensate for the volume.

The meal typically consists of:

• Ground Beef – 3 ounces (85 grams)
• Jasmine Rice – 100 grams
• Red Hot Sauce for dressing

Meal 3

This serves as the pre-workout meal and the Canadian bodybuilder consumes this approximately an hour and a half before the training session. The meal consists of:

• Spicy Ground Chicken – 4 ounces (115 grams)
• Jasmine Rice – 100 grams

Pre-workout and intra-workout shake

Immediately after eating the meal, Jennifer Dorie starts to make preparations for her workout of the day. The pre-workout and intra-workout shakes are an integral part of this preparation. The pre-workout she uses has healthy amounts of caffeine and nootropics in them.

Dorie argues that pre-workouts are not an absolute necessity. However, she says that the pre-workout formula she uses makes a huge difference to the intensity, focus and pump in her workouts.

“I have to say (by not using a pre-workout supplement), I was missing out on the workouts just because the focus and the pumps were nowhere near the same without having pre-workouts. So it makes a huge difference to have the pre-workout.”

But she notes that it could be a placebo effect too. An intra-workout formula containing EAAs helps her with training by improving endurance, energy and hydration. While on her way to the gym, Jennifer Dorie snacks on a pre-workout bar to fuel up her carbohydrate stores.

Meal 4

The post-workout meal has a similar composition to the pre-workout meal and consists of spicy ground chicken accompanied by jasmine rice. However, Dorie consumes glucose disposal agent tablets before the meal that includes:

• Spicy Ground Chicken – 4 ounces (115 grams)
• Jasmine Rice – 100 grams

Meal 5

The final meal of Jennifer Dorie’s day is a protein smoothie made from almond milk and protein supplement. It is accompanied by a couple of Ezekiel bread muffins. Typically, the meal consists of:

• Smoothie made with – Almond Milk, Glutamine supplement, Frozen Fruits and Whey Protein Isolate
• Toasted Ezekiel Bread Muffins with Coconut Oil and Sea Salt
• Dark Chocolate (Before bed snack)

Needless to say, this is the most flavorful meal of the day for Jennifer Dorie and it provides her muscles a sustained protein stream throughout the night.

To Conclude…

Jennifer Dorie is a shining example of a female bodybuilder that has maintained the feminine traits with excellent development in terms of muscle mass and lean stature. Her physique proves beyond doubt that women should not be averse to bodybuilding and fitness activities for the fear of losing their femininity.

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