Hattie Boydle Workout Routine and Diet Plan

Hattie Boydle is truly a champion when it comes to making a name in the fitness industry. She’s a champion elite athlete, a champion coach, and a champion mentor. She has been into coaching for over two years and it is widely acclaimed that she is exceptionally hardworking and very precise with her workouts and training sessions. Her level of commitment, her research skills, and education and care for her clientele speaks for themselves. She has a very holistic approach to her training and nutrition plans.

She began her career at the age of 18 as a personal trainer, making the lives of men and women around her healthier and more substantial. In 2016, she has also been crowned as WBFF World Champion Athlete and she continues to take part in different sporting events.

In addition to her achievements, she is also a great spokesperson and has been a guest speaker in many seminars educating people about her training programs, work, body positivity, nutrition, and an overall healthy lifestyle. She currently resides in Sydney, Australia, and travels all over the globe to spread her message and motivate others.

“As the owner of popular online fitness and coaching programme, the Sports Model Project, I am on a mission to empower women to be the best they can be, hoping to inspire them to push their boundaries when it comes to weight training, healthy living, competing on stage or simply being the best version of themselves.

Through the Sports Model Project I want to empower women to love the bodies they have and then provide them with the support system they need to reach their health and fitness goals – in a mindful way. Through certified workouts, health advice, and coaching tips, I’ve worked with hundreds of women who have positively transformed their lives.

While today I am the happiest I have ever been, physically, mentally and spiritiually, my journey hasn’t been all smooth sailing – which I’m sure you can relate to!”

Hattie Boydle Physical Statistics

Height‎: ‎5’5″ (165 cm)

Weight‎: ‎135 – 145 lbs (61.2 – 65.8 kg)

Measurements: 36-24-37 inches ( 91-61-94 cm)

Year of birth: 1990

Competitions and Events

  • 2016 WBFF Fitness Modle Champion of the World
  • 2013 Miss Bikini Universe Champion Las Vegas
  • 2013 MuscleMania Model Overall Champion
  • 2013 1st place ANB Sydney Fitness Model
  • 2013 2nd Place FILEX INBA fitness model
  • 2011 INBA Austrailia Sports Model Champion
  • 2011 2nd Place INBA Universe Sports Model

Battling With Bulimia

At 15, Hattie lost a friend in an accident and as a result, she was constantly depressed. “The sudden death made me realize that life can be taken away so quickly. I decided I wanted to be the best version of myself possible, and that meant pushing myself in every way imaginable. But that pressure backfired,” she explained in an interview.

She was not an overweight child and has always been fit but something prompted her to “lose a few kilos.” And that’s when it all begins. “I got addicted to exercising, and would feel guilty if I didn’t do any,” she said. “I soon put a rule on myself — if I didn’t train, I didn’t eat. That rule then went into schoolwork, if I didn’t do well or I didn’t finish homework, I wasn’t allowed to eat. I remember starting to do well at school, but an English teacher failed me for a speech I had written and knew had been completed well. I felt like a failure, and that’s what really kicked off the snowball effect of self-destruction.”

There was a point in her life when she was too weak to even walk up the stairs. She had already lost so much and at her lightest, she weighed just 26 kilos. It was pretty evident that her eating disorder, if not stopped immediately, would soon end up taking her life. “I was in a mind frame where I needed to be worthy of food,” she said. “I started getting enjoyment out of people commenting on my weight loss. My mum was very concerned about my exercise and made me stop. But as soon as she went out in the morning for a walk, I would exercise. I would get out and run for two hours until I was purple. I’d exercise so much, but I just couldn’t stop. I would clean the house, I would cook but not eat the food; anything I could do to move. I would wake up and do muscle squeezes in bed, because in my mind that was movement and exercise.”

Hattie Boydle also admitted that she was so obsessed that it started taking a toll on her everyday life too. She was very social during her school and college years and sometimes she would walk 14 kilometers just to see a friend. She chose to walk because she did not walk to sit on public transport doing nothing. “I’d sometimes walk from my house to parties or the city,” she said.

She dealt with a lot of criticism, where a lot of people wanted to force-feed her to make her feel better.“I’d be at a gathering and people would try and force-feed food in my mouth, they could see how thin I was getting. I would leave because it was all too much.”

“I would clean the house, I would cook but not eat the food; anything I could do to move. I would wake up and do muscle squeezes in bed, because in my mind that was movement and exercise.”

She confessed, “I looked like the devil.”

She was also admitted to a hospital where she continued her practices. “I went into hospital as an inpatient. The first day, I had to eat a meal, but I wasn’t used to eating so much and I fainted. My blood sugar was so low, I was in an emergency for a week. I then went to an in-house clinic, where I stayed for three months.”

The strict surroundings ignited terror and horror in her. Apart from her wanted to recover. “There was a part of me that wanted to recover, but other girls around me didn’t,” she said. “Eating disorders can get quite competitive, so I would find myself wanting to get better, then not wanting to get better and staying smaller than the other girls. It was just such a negative environment. The disorder is very attention-seeking. If a girl gets better, they don’t have people around them to nurture and make them feel better about themselves.”

When she was 26 kilograms, at her lowest, she would hide behind layers of clothes due to two reasons. First, she was super cold all the time, and second because she did not want her mom to notice the weight she has lost. She took the help of other tricks like drinking a lot of water or putting some weights in her pants during the weigh-in so that she could look a little heavier on the scales.

“You’re there to get better, but you’re around girls that don’t want to, so it’s very hard,” she said. “At the time, the worst fear is getting fat.”

The Shock and The Path To Recovery:

After witnessing a picture of herself in the hospital, she mistook it for a picture of her grandfather. It was then that it struck her that she wanted to get better. “I got out of the hospital, but then I learned about Bulimia through a magazine. I read in Cosmo about a girl who would eat and throw up a little bit to keep her weight down. I started to do the same, and it was really hard to get over.”

Five years later, at the age of 21, Hattie broke free from bulimia and started learning about nutrition and how to eat properly.

“I realized that my problem was with my mentality. I told myself just one thing I liked about myself every day to try and change the negative perception of the body. It really helped.”

Hattie Boydle Workout Routine

Strength Training And Healthy Eating

After a long battle with Anorexia and Bulimia, which took her years to recover, she eventually found her passion for strength training and finally developed a healthy approach to eating. She started to reassure herself every day and that self-motivation made everything much better for her.

She made weight training the be-all and end-all of her fitness journey. She also learned about the importance of macros and many other important things about health and nutrition. Now, she felt like she has truly recovered.


Currently, Boyle boasts of winning many fitness models and other competitions. She has won many bodybuilding competitions too such as the 2016 WBFF Fitness Models where she won first place. From 2011 till 2013, she took part in many competitions that included major titles such as ANB Sydney Fitness Model Competition taking 1st place, and the 2013 Miss Bikini Universe Champion held in Las Vegas. With so much motivation it was now sure that Boydle has recovered totally from her illness and was now taking positive steps every day.

“Most of the competitions are judged on 30 percent face and body, 30 percent stage presence and then the rest is marketability. There are loads of sponsors from around the world at these events watching you compete in bikini, eveningwear, and costume categories,” she says, talking about her experience in these competitions.

At the present moment, she is top 4th in the world as an athlete but her training regimen is a lot less restrictive and less than when she was down with anorexia and bulimia. Obviously, she couldn’t lift like this then.

“When you’re anorexic it’s like your brainwashed, you don’t have an ‘off button,” she explained. “You’re constantly on autopilot. You’re so depressed and so unhappy you do what you tell yourself to do. I’d never been hungry, I’d never get tired from exercise. You kind of don’t feel anything.”

Being into competitions meant that she was going to be judged constantly on her body which made her feel uncomfortable in the first place. However, she slowly learned to take the criticism and turned it into something positive instead of falling back to her old patterns and feeling dismayed. She explained the feelings in an interview, saying,

“In the beginning, it was difficult to be judged on my body. Even if I won, I still felt like I wasn’t good enough. I was so hard on myself and I never felt satisfied. It wasn’t until recently that I realised whether I win or lose, it’s just someone’s opinion. I appreciate my body and how I look. Once you have an eating disorder, you have it forever to an extent. You often have a day where you feel anxious, or negative thoughts enter your mind sometimes. I think that could stem from being bullied in primary school, but now I just don’t act on it.”


She is not just a successful Fitness Competitor and a model but is now also working along with the World Wrestling Entertainment, or WWE to broaden her horizon and experience working with some other major professionals in the field.

Personal Trainer

She is also a personal trainer and has taken herself to even social media platforms to provide coaching to people all over the globe. Her mission is very simple. She just seeks to inspire as many people as she can with her power and skills.

“To inspire women all over the world to push their boundaries when it comes to lifting heavy, creating curves, getting up on stage, or being the best version of themselves,” she said about her goal.

The starting point of bodybuilding for her was when “I started competing in fitness shows in 2011 because a friend of mine pushed me into it. I really didn’t know what I was doing, but I have always been a very competitive person and enjoyed it. The more I competed, the better I got at it, and now I love training more than ever!”

Although it was not always easy, she kept herself motivated. “I love making improvements on my own physique and then sharing it with my girls from The Sports Model Project. I am a firm believer in ‘progress not perfection.”

She also shares her workout routine during the interview, which is clearly very intense. She practices a combination of heavy weight lifting to gains strength and muscle and circuit training. She also got inspired to work with sessions of German Volume and split training and it helped her improve her fitness goals.

Her full routine looks something like this:

Monday: Legs/Back

  • High Bar Squats 5 x 5 (Superset)
  • Lying Leg Curls 5 x 8
  • Good Mornings 8 x 8 (Superset)
  • Back Extensions 5 x 20
  • Lateral Raises 5 x 12 (Superset)
  • Single Arm Rows 5 x 12

Tuesday: Legs/Chest/Cardio

  • Front Squats 5 x 5 (Superset)
  • Lying Leg Curls 5 x 5
  • Flat Bench Press 5 x 8
  • Face Pulls 5 x 12
  • Incline Dumbbell Press 5 x 12 (Superset)
  • Pendlay Rows 5 x 12
  • P.M./HIIT

Wednesday: Legs/Back/Shoulders

  • Low Bar Squats 5 x 5 (Superset)
  • Lying Leg Curls 5 x 5
  • Good Mornings 8 x 8 (Superset)
  • Back Extensions 5 x 20
  • Lateral Raises 5 x 12
  • Single Arm Rows 5 x 12

Thursday: Legs/Chest/Cardio

  • Front Squat 5 x 5 (Superset)
  • Lying Leg Curls 5 x 5
  • Flat Bench Press 5 x 8 (Superset)
  • Face Pulls 5 x 12
  • Incline Dumbbell Press 5 x 12 (Superset)
  • Pendlay Rows 5x 12
  • P.M./HIIT

Friday: Legs/Back/Shoulders

  • High Bar Squats 5×5 (Superset)
  • Lying Hamstring Curls5 x 8
  • Good Mornings 8 x 8 (Superset)
  • Back Extensions 5 x 20
  • Lateral Raises 5 x 12 (Superset)
  • Single Arm Rows 5 x 12

Saturday: Legs/Chest/Cardio

  • Front Squats (Superset)
  • Lying Leg Curls 5 x 5
  • Flat Bench Press 5 x 8 (Superset)
  • Face Pulls 5 x 12
  • Incline Dumbbell Press 5 x 12 (Superset)
  • Pendlay Rows 5 x 12
  • Sled Sprints

Sunday: Rest

  • Recovery

Her favorite three exercises that she can not live with and almost practices every day are…

View this post on Instagram

PB ?140kg (308lbs) x 2 x 2 I’ve hit 140kg for singles twice in my life. Today I managed to get out 5 reps. Warm up 140kg x 1 Top set 145kg x1 – I haven’t hit this number since 2017 Then 140kg x 2 x 2 sets PB Then 120kg (double body weight) x 8 – aim is to hit 10 The last two months of training have been very much strength focused. There is only a small window of the year where this can be my focus. I have been doing the least amount of training I think I have ever done in my life.. however I have still maintained the number one rule for results which is progressive overload. This rule has allowed me to progress in all my lifts whether it has been to add weight to the bar and/or add reps which has resulted in me hitting new PB’s every second week. This is what I can achieve by doing the bare minimum, get ready to see what I can achieve when I take it to another level … It’s coming ? #thesportsmodelproject #hattieboydle #loveandlight #bethebestversionofyou #femaleathlete #wbffpro

A post shared by Hattie Boydle WBFF PRO (@hattieboydle) on

She explains this in her own words…

  1. Squats: “There is nothing like having a good squat day! I get under the bar and everything just glides! Plus there are so many variations it’s hard to get bored.”
  2. Back Extensions:With my toes turned out, it is one of my favorite exercises. For years I would get a sore lower back, and it wasn’t until I put this bad boy into my routine that I started to get rid of my back pain.”
  3. Hip Thrusts:On a decline bench with a barbell is another great ‘burner’ for my glutes. This year, when I was 9 weeks out from the WBFF World titles, I fractured my foot and could no longer squat, sprint, lunge, or put pressure on my foot. This exercise helped me train through it, and I was able to keep my posterior chain and strength levels in check.”

Some Specific Workouts

Leg Workout

Hattie Boydle begins her leg workout by warming up first. She does 2 light warmup sets to open up her muscles. She begins by doing a simple hamstring curl by keeping the weight to a minimum and doing 20 reps. Warm-ups help the blood flow into the specific muscle group which leads to an increase in strength during the main workouts.

  • 1st exercise: Single leg hamstring curl 3 x 10-15
  • 2nd exercise: Seated leg extension 3 x 10-12
  • 3rd exercise: Single leg dumbbell deadlift 3 x 10-15
  • 4th exercise: Dumbbell step up 3 x 8-10
  • 5th exercise: Lying hamstring curl 3 x 10-15
  • 6th exercise: Weighted hyperextension with plate 3 x 10-12
  • 7th exercise: Seated calf raise 4 x 20

Glutes & Hamstrings Workout

Glutes and Hamstrings are the most important muscle group and it is important to train them separated because they help increase the overall strength in the legs. The hamstring is one of the biggest leg muscles which will help support the glute muscles too. That is why she decides to do both of them on the same day. She also adds a band some days to add a bit of resistance to her workout.

  • 1st exercise: Barbell hip thrust 4 x 8-10 (triple contraction)
  • 2nd exercise: Nordic drop 4 x 6-8
  • 3rd exercise: Reverse hyperextension 4 x 12-15
  • 4th exercise: Lying leg curls 3 x 8-10 superset with hip thrust on lying leg curl machine 3 x 15-20
  • 5th exercise: Machine b-stance Romanian deadlift 3 x 10-12
  • 6th exercise: Hip thrust with resistance band 3 x to failure

Full Body Workout

Full-body workouts are very essential even if you are not a bodybuilder. However, for bodybuilders, it is more important because, during the week, they only focus on isolated movements and target each muscle group separately. Switching it up once in a while is always beneficial. Weight lifting can be combined with a decreased amount of rest to burn fat. This circuit given below is repeated 3 times to make it more challenging.

  • 1st exercise: Bulgarian split squat 3 x 10-15
  • Rest: 60 seconds
  • 2nd exercise: Close grip seated cable row 3 x 10-15
  • Rest: 60 seconds
  • 3rd exercise: Hyperextension with plate 3 x 10-12
  • Rest: 60 seconds
  • 4th exercise: Neutral grip pull down 3 x 10-15
  • Rest: 60 seconds
  • 5th exercise: Glute cable pull through 3 x 10-12
  • Rest: 60 seconds
  • 6th exercise: Single arm cable lateral raise 3 x 10-15
  • Rest: 60 seconds
  • 7th exercise: Single arm cable pull-down 3 x 10-12
  • Rest: 60 seconds

Her preferred mode of burning fat is HIIT rather than just doing long hours of cardio. HIIT provides short bursts of intensity which are essential to burn fat.

Hattie Boydle Diet Plan

Hattie Boydle likes to be flexible with her eating and so she follows the IIFYM approach. IIFYM stands for “If It Fits Your Macros” and simply means that you can eat anything and everything if it satisfies your set target for carbs, fats, and protein.

Hattie aims for 160 grams of protein, 70 grams of fat, and 280 grams of carbohydrates in a day. Therefore, she tries to make her meals that cater to her requirements. It does not matter where they are coming from as long as the needs are met. She keeps on changing her diet and macro requirements as necessary.

View this post on Instagram

The words LOVE and GRATITUDE shout from my mind when I think about these two people @yourhealthyhedonista and @jeanjacquesbarrett . I’ve spent a lot of time with them in their home, in their gym, in their space over the last two years and all of it has been amazing but this visit, was something more. ❤️ The energy was so relaxed.. For the first time ever we were not in a competition prep. ? We were not on strict and crazy training regimes. We had the opportunity to eat out, spend time at the beach, have great conversations and really enjoy each others company. We had so much fun!! It was the most balanced trip I have ever had and I am so grateful for every moment of it. Thank you @yourhealthyhedonista for leading the way with Inspiration this trip. Seeing you go on your venture into the unknown really encouraged me to do the same. It was so awesome to see the ? within you and I am always grateful for our conversations about being an athlete and being a coach. Can’t wait to see you in April! @jeanjacquesbarrett It was so great to see you so playful but full of focus . We always have SO much fun in the gym, but this time it was was SO MUCH FUN ! As we are now all in a building phase we thought it would be a great idea to share our experience as coaches and as athletes on how we stay on top of our mindset and our methods to a successful build. Head to my stories to swipe for their first tube!! Can’t wait to see you both in April when we are all thick and delicious ? #hattieboydle #thesportsmodelproject #tulumstrengthclub #wbffpros

A post shared by Hattie Boydle WBFF PRO (@hattieboydle) on

According to her, not many people follow such a diet and it is usually frowned upon, especially by people who are into fitness. But, for her, this diet works best because it allows her to eat what she likes and not restrict herself. I guess she has learned a lot from her previous experiences with an eating disorder and would not give up on her current positive approach no matter what.

This is what her diet looks like and what she has to say about it…

“I am a flexible dieter or IIFYM. I know this is a controversial topic in the industry, but to be honest it has played a huge roll in my recovery from anorexia. Off season, my macros are around 160 grams of protein, 280 grams of carbs and 70 grams of fat. During contest prep my macros are around 170 grams of protein, 140 grams of carbs and 55 grams of fat. I have no restriction on my food, but I must meet my target goals daily.”

Her daily diet includes more or less the same items with few changes. The sample looks something like this:

  • Meal 1: 2 Poached Eggs, 2 Slices Soy and Linseed, 1 tablespoon Butter and 1 Skim Cappuccino
  • Meal 2: 1 Scoop Whey, 1 tablespoon Almond Spread, 7 ounces Skim Milk, ½ Banana, and Cinnamon
  • Meal 3: 7 ounces Teriyaki Fish, 1 cup Rice, and 3 ½ ounces Mixed Greens
  • Meal 4: 7 ounces Chicken Breast, 1 Apple, Piccolo Latte – Full Cream and Salad
  • Meal 5: 1 Scoop Whey, 1 Apple and Water
  • Meal 6: 6 ounces Rib Eye Steak, 5 ounces Sweet Potato Fries and Salad
  • Meal 7: 1-ounce of Chocolate

What does Hattie Boydle take for supplements?

  • Protein
  • Magnesium

She shares some of her diet tips with her fans to make them improve their lifestyle.

View this post on Instagram

Daily Rituals build your success and success leads to confidence. Rituals are the behind the scenes work and small pieces of the puzzle that accumulate and create the big picture. My rituals and habits all start with love and focus on improvement from the inside out. Meditation for my mind, @gut_performance for my body. Not only does it feed over 800 pathways in the body but it improves intestinal absorption, is an active prebiotic, and is full of Anti-oxidants, Polyphenals and Flavonoids which are anti-inflammatory and help to protect from oxidative Stress which can be caused from a lot of training, which is why it is my #1 supplement 365 days a year. @gut_performance also reduces bloating, lowers the GI when taken with good and is 100% scientifically formulated food. Food is medicine ?? And they are just some of the many reasons why I love and choose @gut_performance . For every body, every day. For more informations head to www.gutperformance.com.au And is now found in all @nutritionwarehouse in Australia https://www.nutritionwarehouse.com.au/gut-performance-by-every-body-every-day.html #thesportsmodelproject #hattieboydle #gutperformance #loveyourgut #bethebestversionofyou #nutritionwarehouse

A post shared by Hattie Boydle WBFF PRO (@hattieboydle) on

Take your time

She recommends taking some time off to eat and be mentally present while eating. She does not watch TV or use or phone while she is eating. It helps her enjoy her food better and controls her portion size too since you are more aware of what and how much you are eating.

Make quick meals yourself

Cooking your own meals is always the best option to optimize your health. This will help you know what goes inside your body and you will naturally make healthier choices. It is ok to eat out or buy meals from outside once in a while. However, Hattie’s favorite go-to meal is using microwave rice.

Weigh your food

Hattie Boydle recommends weighing your food to know the exact macros since she also follows an IIFYM diet. While she recommends this diet, it is definitely not for everyone especially if you have a super busy working schedule. Hattie believes that it helps her control her portion sizes and since she does not eat out much, it feels like the perfect plan for her body requirements.

Find a balance

There have been many cases when athletes have taken their nutrition to the next level which has destroyed more than being of any advantage. However, it is very important to find the right balance and going to extremes instead. Hattie finds time for herself to make sure she is not distracted and then plans her day.

That is all about Hattie Boydle’s life and her journey into the fitness world. Coming from such a disturbing background, it was definitely a difficult task for her to reach where she is not. But she is an example to people by being so disciplined and dedicated in her life. Self-motivation is the biggest thing one can do to get right on track even after a major fallback.

Give a Comment