Sommer Ray Diet and Workout Plan

Sommer Ray Diet

The Sommer Ray diet plan is all about moderation. Sommer doesn’t avoid pizza and donuts, because she eats healthy most of the time. Her diet used to be much more strict when she was a bodybuilding competitor.

Back in those days a protein bar with sugar was considered a cheat meal. But now Sommer enjoys life and eats the foods she wants to eat. Check out a more detailed look into her diet and workout plan below.

Who is Sommer Ray?

Sommer Ray is a model, entrepreneur, and social media influencer. She gained a massive following by posting impressive physique progress photos to her Instagram account. Sommer also has her own clothing line and frequently uploads workout and day in the life style videos to her YouTube channel.


  • Height‎: ‎5’6″ (167.5 cm)
  • Weight‎: ‎115 – 125 lbs (52.2 – 56.7 kg)
  • Year of birth: 1996

Sommer Ray Diet

There’s an old saying that breakfast is the most important meal of the day. The problem is that some people eat too much in the morning, because they think they need the energy. Sommer isn’t one of those people, because she isn’t that hungry when first waking up. So instead she will make a smoothie.

  • 1st meal: Smoothie with protein powder, mixed fruit, spinach, and flax seed
  • 2nd meal: Greek yogurt and granola
  • 3rd meal: Salmon with white rice and steamed vegetables
  • 4th meal: Protein shake with a piece of fruit
  • 5th meal: 1-2 slices of pizza and a large salad with mixed greens, spinach, cucumber and tomatoes

Remember that this is just a sample day of eating and it may not work for you. Sommer has a very fast metabolism and she doesn’t need to be that strict with her calories. People with slower metabolisms must be aware of how many carbs they are taking in on a daily basis.

She can eat more carbs and not worry about gaining excess weight and actually has a problem keeping muscle on. Sommer has mentioned that ever since moving to Los Angeles, she hasn’t been able to work out as much. As a result, she lost some of her muscle gains.

Sommer Ray Workout Plan

Sommer Ray’s workout style has changed over the years. When she used to compete in bodybuilding, Sommer would spend 2-3 hours in the gym, seven days a week. Now Sommer will train 5 days a week and rest on the weekends. Fitness is still very important to her, but it doesn’t consume her entire life.

Glute Workout

Sommer likes to go through a warm up routine, before her glute workouts. She uses a resistance band and goes through a variety of leg movements. This helps get some blood flowing in the muscles before lifting heavy weight. You never want to start lifting heavy, without a proper warm up.

  • 1st exercise: Cable glute kickback 3 x 15-20
  • 2nd exercise: Cable straight leg deadlift 3 x 10-15
  • 3rd exercise: Seated leg press machine 3 x 10-15
  • 4th exercise: Goblet squat on bosu ball 3 x 15-20
  • 5th exercise: Narrow to wide jump squat 3 x 10-15

Leg Workout

Sommer Ray is known for her legs and glutes. But her muscle growth didn’t happen overnight. It took years for her to build a solid amount of muscle in these areas. Sommer now focuses on toning and maintaining her legs. She trains with intensity each leg day and never misses a training session.

  • 1st exercise: Smith machine squat 3 x 10-15
  • 2nd exercise: Dumbbell stiff leg deadlift 3 x 10-15
  • 3rd exercise: Seated leg extension 3 x 10-15
  • 4th exercise: Single leg lying hamstring curl 3 x 10-15
  • 5th exercise: Dumbbell step-up 3 x 10 (each leg)
  • 6th exercise: Walking lunge 3 x to failure (burnout)

Upper Body Workout

It’s important to also train upper body. Even if you want impressive legs and glutes like Sommer, you shouldn’t forget to train other muscles. If you only train legs, you can develop a muscle imbalance. If you want to build a toned and sexy upper body like Sommer, try this workout below.

  • 1st exercise: Alternating front/side shoulder raise 2 x 10-12
  • 2nd exercise: Assisted pull-up machine 2 x 8-12
  • 3rd exercise: Close grip cable row 2 x 10-12
  • 4th exercise: Wide grip lat pull down 2 x 8-12
  • 5th exercise: Incline dumbbell bench press 2 x 8-12
  • 6th exercise: Weighted hyperextension 2 x 10-12

Full Body Workout

Here’s a quick full body workout that only requires a resistance band and medicine ball. Sommer doesn’t usually do full body workouts and focuses more on isolation exercises. If you don’t have these pieces of equipment, you could try this workout without them. The most important thing is to go hard and sweat.

  • 1st exercise: Alternating biceps curl with resistance band 3 x 15
  • 2nd exercise: Squats with resistance band 3 x 15-20
  • 3rd exercise: Donkey kicks with resistance band 3 x 15-20
  • 4th exercise: Side kicks with resistance band 3 x 15-20
  • 5th exercise: Lateral walk with squat 3 x 20
  • 6th exercise: Medicine ball slam 3 x 10-15
  • 7th exercise: Plank 3 x 30 seconds
  • 8th exercise: Mountain climbers 3 x 20
  • 9th exercise: Bodyweight crunches 3 x 20
  • 10 exercise: Russian twist 3 x 10-15

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