Are you curious about the Tammy Hembrow gym program?
Do you wonder how Tammy trains to stay in incredible shape year-round?
Then you’ve come to the right place.
In this comprehensive guide, I will show you how to use the Tammy Hembrow gym program to take your physique to the next level!
- Part 1: The Tammy Hembrow Gym Program
- Part 2: The Tammy Hembrow Diet
Tammy Hembrow is one of the hottest female fitness influencers in the world.
She is best known for her incredibly popular YouTube and Instagram pages, where she shares helpful fitness videos to more than 15 million subscribers!
Of course, Tammy is also known for her incredible physique.
She has the lean legs, flat stomach, and big bubble butt that almost every girl in the gym is training to achieve!
Tammy Hembrow Stats
- Birthdate: April 22nd, 1994
- Nationality: Australian
- Height: 5 Feet 6 Inches
- Weight: 120 Pounds
- Net Worth: $2 Million
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The Tammy Hembrow Gym Program
So what does her gym program actually look like?
Tammy Hembrow trains 4-6 days per week using intense resistance training workouts to maintain her incredible physique.
Her main goal is to build her legs and glutes, so she spends most of her time training these muscle groups. However, she also spends plenty of time training her abs and upper body.
After all, she doesn’t want to have massive glutes and legs, but tiny shoulders and arms! Instead, she is going for the balanced, toned look.
The Tammy Hembrow Training Split
- Day 1: Legs and glutes
- Day 2: Upper body
- Day 3: Abs and core
- Day 4: Legs and glutes
- Day 5: Upper body
- Day 6: Legs and glutes
- Day 7: Off
This is one example of how Tammy Hembrow likes to organize her weekly workouts.
She trains her legs at least twice per week on their own separate training day. However, she also has a few days per week where she trains her upper body and core muscles, like her abs and obliques.
Let’s start by looking at some of Tammy Hembrow’s favorite glute-focused leg workouts. Check it out:
Tammy Hembrow’s Booty Building Workout
- Exercise #1: Jump squat with kick back, 3 sets of 10-15 reps
- Exercise #2: Mountain climbers, 3 sets of 10-15 reps
- Exercise #3: Squat burpees, 3 sets of 10-15 reps
- Exercise #4: Skip jump, 3 sets of 10-15 reps
- Exercise #5: Bicycle crunches, 3 sets of 10-15 reps
This is a simple, but effective way to organize a glute workout.
Tammy Hembrow uses a variety of leg exercises to target her glutes, including jump squats with kick backs, squat burpees, and ski jumps. She also includes plenty of exercises to train her core, such as mountain climbers and bicycle crunches.
Tammy says she is trying to bring up her abs, so she often performs extra core exercises towards the end of her upper or lower body workouts.
Here is another one of Tammy’s glute-focused gym workouts that you can try. Check it out:
Tammy Hembrow Glutes Building Workout
- Exercise #1: Alternating side lunge, 3 sets of 10-15 reps
- Exercise #2: Lunges, 3 sets of 10-15 reps
- Exercise #3: Sumo squat with pulse, 3 sets of 10-15 reps
- Exercise #4: Single leg RDL, 3 sets of 10-15 reps
- Exercise #5: Glute bridge, 3 sets of 10-15 reps
- Exercise #6: Standing glute kickback, 3 sets of 10-15 reps
- Exercise #7: Standing glute side raise, 3 sets of 10-15 reps
Talk about an intense glute workout!
Tammy performs a total of 7 different exercises for her glutes, including a wide variety of compound and isolation movements.
Tammy starts this gym program workout with two different types of lunges: alternating side lunges, and regular lunges. She says these exercises are perfect for targeting your glutes, quads, and hamstrings.
After that, Tammy moves onto a wide variety of glute-specific exercises like sumo squats, single-leg Romanian deadlifts, glute bridges, standing glute kickbacks, and standing glute side raises.
This is a ton of volume just for your glutes, but Tammy says these high-volume gym workouts are essential for reaching your full potential.
Of course, Tammy also performs plenty of work for her upper body during the week.
Here is one of Tammy Hembrow’s back, biceps, and ab gym workouts that you can try. Check it out:
Tammy Hembrow Back / Biceps / Abs Routine
- Exercise #1: Seated cable row, 3 sets of 10-15 reps
- Exercise #2: Standing barbell curl, 3 sets of 10-15 reps
- Exercise #3: Rope cable pushdown, 3 sets of 10-15 reps
- Exercise #4: Oblique crunches, 3 sets of 10-15 reps
- Exercise #5: Crunches, 3 sets of 10-15 reps
- Exercise #6: Supine leg raises, 3 sets of 10-15 reps
This is a very simple, but effective workout routine.
Tammy starts this gym program with a variety of movements for her back and arms. She performs seated cable rows for her upper back, followed by barbell curls and cable pushdowns for her biceps and triceps.
After that, Tammy moves straight into three different ab movements: oblique crunches, crunches, and supine leg raises.
These three exercises do a great job of targeting different parts of the core, such as the obliques, upper abs, and lower abs.
Now let’s look at one of Tammy’s shoulder and arm gym programs. Check it out:
The Tammy Hembrow Shoulder And Arm Workout
- Exercise #1: Dumbell shoulder press, 3 sets of 10-15 reps
- Exercise #2: Arnold press, 3 sets of 10-15 reps
- Exercise #3: Dumbell lateral raise, 3 sets of 10-15 reps
- Exercise #4: Upright cable row, 3 sets of 10-15 reps
- Exercise #5: Cable front raise, 3 sets of 10-15 reps
- Exercise #6: Cable tricep pulldown, 3 sets of 10-15 reps
- Exercise #7: Overhead tricep extension, 3 sets of 10-15 reps
Talk about an intense upper body workout!
Tammy Hembrow performs a total of 7 exercises for her shoulders and arms, including 5 movements for her delts and 2 movements for her triceps.
During the workout Tammy does a great job of using a wide variety of exercise to target different portions of her muscles.
For example, for her shoulders she includes overhead presses, upright rows, lateral raises, and front raises.
She uses a very similar strategy for her arms as well!
The Tammy Hembrow Diet
Tammy Hembrow has an incredible physique.
She knows that if she wants to maintain her toned lower body and flat stomach, then she needs to follow a healthy diet outside the gym!
Unlike a lot of fitness influencers, Tammy doesn’t obsess over her total calories, or the number of proteins, carbs, and fats that she eats in each meal.
Instead, she just focuses on making smart food choices, like focusing on lean proteins, fruits and vegetables.
Of course, Tammy has a specific meal plan that she follows when she wants to get in shape as fast as possible. Check it out:
The Tammy Hembrow Diet Plan
- Collagen powder
- Lean protein
- Steamed vegetables
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This is a very simple, but effective meal plan.
Tammy eats three times per day, focusing on healthy foods like chicken, fish, salads, and complex carbs. When Tammy is not eating for a specific goal, like to get ready for a photoshoot, she just focuses on eating healthy foods at each meal.
Here is a list of foods that Tammy always tries to include in her weekly diet:
Foods Tammy Hembrow Loves
- Lean fish
- Egg whites
- Lean beef
- Green vegetables
Tammy also has a list of foods that she almost never eats, as they make it harder for her to maintain her incredible physique. Check it out:
Foods Tammy Hembrow Never Eats
- Processed foods
- Vegetable oils
- Artificial sweeteners
- Fried foods
Tammy says that having a cheat meal once in a while is perfectly ok.
However, her goal is to inspire millions of people around the world with her physique and workout programs, so she tries to avoid these foods most of the time.
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Conclusion | The Tammy Hembrow Gym Program!
Tammy Hembrow has an incredible physique, and it’s easy to see why.
She follows an extremely smart gym program where she trains each muscle group at least twice per week. She sometimes trains smaller muscles like abs up to 4 times per week!
If you are looking for a new workout routine to whip your body into shape, then you have to try the Tammy Hembrow gym program.
It may be just what you need to take your physique to the next level!
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