Diet Plan

Robbie Frame Diet Plan, Workout Routine, Exercise, Body Measurements

Robbie Frame
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Who is Robbie Frame?

As a well-known cover model, Australian athlete Robbie Frame has gained popularity and notoriety all over the world. In the Southern Hemisphere, he has also established himself as one of the top bodybuilding competitors and fitness models because of his unwavering ambition and determination to succeed.

Short Career of Robbie Frame

During his high school years, Robbie Frame developed into a dedicated rugby player and athlete due to his sporting aspirations. He was therefore able to realize his goal for a competitive lifestyle, along the way developing into a professional fitness model and sponsored athlete.

His fitness career got off to a fast start, but he had to work hard to achieve his rugby star goals. He sustained several knee problems that ultimately caused him to give up rugby and put an end to his long-held ambition to play professionally.

Robbie didn’t let it deter him from pursuing fitness modeling as a new career path, though. Since then, he has continued to strive for success on the fitness modeling stage, reaching his pinnacle in 2016 when he received his WBFF Pro Card. Robbie now wants to assist others in following his example and achieving the same degree of success. Here is his account:

Robbie Frame

Body Measurements of Robbie Frame

Full Name: Robbie Frame
HEIGHT: 5’9″ (175cm)
WEIGHT: 185 – 195lbs (83.9 – 88.5kg)
NATIONALITY: Australian
PROFESSION: WBFF Professional Fitness Model, Sponsored Athlete, Certified Personal Trainer
ERA: 2010

Accomplishments

Career Accomplishments

  • Professional Fitness Model for WBFF
  • Featured Athlete
  • personal trainer certified

Competitive Background

  • First place in the Muscle Model – Short Category at WBFF Australia 2016 (Earned Pro Card)
  • 12th Place in the 2012 ANB Asia Pacific Fitness Model Championships

Biography

Days Of Rugby Playing

Robbie spent his entire childhood in Australia, where he was born and reared. Robbie was always active as a child, especially when it came to rugby and athletics during his high school years.

Robbie learned the valuable life values of commitment, discipline, and teamwork through playing these competitive sports. As a result, he persisted in moving forward to follow his passion for leading an active lifestyle.

Robbie quickly learned, though, that his thin build didn’t match those of his opponents on the field. Robbie’s self-confidence started to decline at this moment. His on-field performances suffered as a result, which was unfortunate.

But one day, the situation got much worse. Robbie was forced to end his rugby season prematurely due to a major knee injury. Robbie needed surgery to repair the damage because of the severity of his wound. Soon after, Robbie started looking for a technique to speed up his recuperation; this is when he discovered weight lifting.

Early Workouts At The Gym

Robbie lacked the experience necessary to develop a formidable physique before he entered the weight room for the first time. It was something he had never found appealing before. Robbie wasn’t sure where to begin as a result.

With the help of his school teachers, Robbie began to master the fundamentals of weightlifting at this point. He wanted to get more muscle so he could play rugby with more power. Robbie started working toward that goal after that.

However, Robbie initially didn’t succeed in the gym. He was discouraged as a result, which temporarily reduced his self-confidence. Robbie concluded that he needed to alter his behavior at this time.

Robbie then started to educate himself more on diet and bodybuilding. Soon enough, he developed a deep enthusiasm for fitness. He has been able to advance significantly in his lifting profession ever since. He was able to resume his love of rugby as a result of overcoming his poor self-esteem.

Back To rugby

Robbie made every effort to resurrect his rugby career after recovering from his knee injury. His return to the playing field, however, was only temporary due to the demanding nature of the sport.

Despite Robbie’s best efforts, his knee couldn’t handle playing rugby again. He regrettably sustained a second knee injury as a result, necessitating surgery for reconstruction. He was thus forced to end his rugby career due to a lack of other choices.

Robbie’s devastation at being unable to play rugby was immense. He was, nonetheless, adamant about continuing to advance in his fitness career. By this time, he had grown to like and find enjoyment in weight training. As a result, he made a career out of his love of fitness.

Robbie soon realized that he desired to become a fitness model. This gave his workouts in the gym a goal, enabling him to go to the next phase of his fitness regimen. He then started working out with a personal trainer to get ready for the competition.

Competitive Background

Robbie was able to overcome his injury issues after several months of diligent weight training in the gym by strengthening his knee. He started getting ready for his first competition at this point.

In 2012, Robbie participated in the ANB Asia Pacific Fitness Model Championships. He put a lot of effort into the competition, and out of 34 competitors, he came in 12th. Robbie was motivated to keep working hard to advance for his subsequent competition participation as a result.

Robbie was able to obtain his fitness modeling Pro Card at the WBFF Australia in 2016 by the time 2016 rolled around. He was able to take first place in the short muscle model division of this competition.

This highlighted the heights Robbie was able to achieve via perseverance and hard work—a far cry from the days of poor self-esteem he had near the end of his high school career.

Robbie was quite proud of how far he has gone in his career as a fitness model after receiving his Pro Card in 2016. Following his achievement, Robbie made it his goal to help others reach their ideal bodies, just like he had.

At this point, Robbie started his career as a personal trainer. Personal training helped him realize his passion to make a positive difference in the lives of others.

Here is Robbie Frame explaining why he decided to become a personal trainer:

“I’ve been determined to help individuals reach their full potential since I started working as a personal trainer. As a fitness expert, it is my goal to enable others to start making great changes in their life via exercise and health.

Training

Robbie follows a five-day split in the gym to make sure he achieves his fitness objectives. Robbie wants to maintain top physical condition all year long. He can accomplish this by continuing to practice diligently in the gym. Here is Robbie discussing his training strategies:

By removing all momentum from the lift, I ensure that I move the targeted muscle through its full range of motion while concentrating on time under tension.

The following is a list of Robbie’s exercise regimen:

Training Program For Robbie Frame

Robbie Frame

Day 1: Chest

  • Incline Dumbbell Press: 4 sets of 8-12 reps
  • Barbell Bench Press – Medium Grip: 4 sets of 8-12 reps
  • Decline Barbell Bench Press4 sets of 8-12 reps
  • Incline Dumbbell Flyes: 3 sets of 15 reps
  • Flat Bench Cable Flyes: 3 sets of 15 reps

Day 2: Back

  • Barbell Deadlift: 4 sets of 6-8 reps
  • Wide-Grip Lat Pulldown: 4 sets of 8-12 reps
  • Bent Over Barbell Row: 4 sets of 8-12 reps
  • Close-Grip Front Lat Pulldown: 4 sets of 12-15 reps
  • Seated Cable Rows: 4 sets of 12-15 reps

Day 3: Legs

  • Barbell Squat: 5 sets of 8-12 reps
  • Leg Press: 4 sets of 8-12 reps
  • Barbell Walking Lunge: 4 sets of 30 reps
  • Romanian Deadlift: 4 sets of 8-12 reps
  • Seated Leg Curl: 3 sets of 15 reps

Day 4: Shoulders/Calves

  • Dumbbell Shoulder Press: 4 sets of 8-12 reps
  • Arnold Dumbbell Press: 4 sets of 8-12 reps
  • Side Lateral Raise: 3 sets of 15 reps
  • Reverse Flyes: 3 sets of 15 reps
  • Upright Barbell Row: 3-4 sets of 8-12 reps
  • Dumbbell Shrug: 3 sets of 15 reps
  • Seated Calf Raise: 4 sets of 15 reps

Day 5: Arms

  • Dips – Triceps Version (Weighted): 4 sets of 8-12 reps
  • Lying Triceps Press: 3 sets of 8-12 reps
  • Triceps Pushdown: 3 sets of 15 reps
  • Preacher Curl (EZ-Bar): 4 sets of 8-12 reps
  • Reverse Barbell Curl: 3 sets of 15 reps
  • Hammer Curls: 3 sets of 15 reps

Nutrition

Robbie typically gets his meals ready at the beginning of the week. By doing this, he will be prevented from succumbing to temptation and risking his diligent gym training. Robbie occasionally indulges in a cheat meal as an added incentive, but his typical diet consists of the following:

The Diet Of Robbie Frame

  • 1st Meal: 6 Eggs, 1 Cup of Oats, 1 Serving of Blueberries
  • 2nd Meal: 200 g of Kangaroo Steak, 150 g of Basmati Rice, 1 Serving of Broccoli, 1 Serving of Almonds
  • 3rd Meal: 200 g of Steak, 200 g of Sweet Potato, 1 Serving of Broccoli
  • 4th Meal: 200 g of Chicken Breast, 200 g of Brown Rice, 1 Serving of Broccoli
  • 5th Meal (Post Workout): 1 Serving of Whey, 1 Banana, 200 g of Sweet Potato, 1 Serving of Broccoli
  • 6th Meal (Before Bed): Casein Protein Shake

Influences And Idols

Since he first began working out, Robbie has looked up to bodybuilders like Steve Cook, Greg Plitt, and James Ellis. They had a significant impact on Robbie’s ability to accomplish every objective he set for himself.

Robbie also mentions his fiancée and family as having had a significant impact on his life. About the assistance he gets from them, Robbie said:

“My amazing family and gorgeous girlfriend are mainly responsible for my successes both inside and outside of the gym. Their persistent support and compassion made it possible for me to fully appreciate my transformation and fitness goals.

What Robbie Frame Can Teach Us?

What we can infer from Robbie Frame is that due to his injury setbacks, his rugby career was unable to “strike the ground running.” He refused to allow this, though, to have a negative effect on his life.

As a result, he was able to pursue a profession as a fitness model and prosper in the process. In the end, Robbie never allowed his love of exercise to wane. The most important lesson we can take up from Robbie’s tale is this:

You may get the same results as Robbie Frame if you continue to practice in the gym with love, dedication, and drive.