sandra prikkier women's training

Sandra Prikker – Workout and diet plan

Discover athlete Sandra Prikker's training, diet and supplementation plan


Sandra Prikker is a Dutch-born athlete and fitness model. He measures 1.65m and weighs around 52kg.

Sandra Prikker's training plan is done 6 times a week, resting only on Sunday.

She normally does 3 sets per exercise and 8 repetitions per set, and enjoys strength training. HIIT cardio, doing two sessions a week at the end of training.

As for your diet, it is quite simple, consisting of 5 meals and always using good sources of protein in all of them.

When it comes to supplementation, whey protein is present, as well as a multivitamin, between others.

Find out about Sandra Prikker's diet, training and supplementation below.

Workout plan

Monday ? Legs

prikkier sandra

Tuesday ? Chest and biceps

Wednesday ? Back, ABS and HIIT

Sandra Prikkier nutrition, training and diet

Thursday ? Shoulders and Triceps

Friday ? Glutes, calves and HIIT

Sandra Prikkier nutrition and training

Saturday? Back and ABS

fitness gym


  • Meal 1: Cottage cheese with blueberries and almonds
  • Meal 2: Chicken breast with broccoli
  • Meal 3: Whey Isolate with oats
  • Meal 4: Chicken breast with brown rice
  • Meal 5: Casein

Sandra Prikkier at the gym


Information taken from the website

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