Tammy Hembrow Diet and Workout Plan

The Tammy Hembrow diet is a meal plan where you eat every 2-3 hours. Even though she eats frequently, the portions are small to keep her appetite in check. Tammy eats very clean foods and high amounts of protein to build the glutes.

Who is Tammy Hembrow?

Tammy Hembrow is an entrepreneur, model, and fitness influencer. Her rise in popularity came from posting physique progress photos on her Instagram.

After having two children, Tammy decided to get in the best shape of her life. She hit the gym and was able to build a curvy physique while staying lean.


  • Height: 5’5” (165 cm)
  • Weight: 115 – 125 lbs (52.2 – 56.7 kg)
  • Year of Birth: 1994

Tammy Hembrow Diet

To achieve her amazing physique, Tammy eats small meals every 2-3 hours. She eats very clean, and her meals are usually made up of protein, complex carbohydrates and healthy fats. To really build the glute muscles, Tammy must include high amounts of protein in her diet.

She will normally mix 1 scoop of protein powder with water after her workouts. There are many staple foods Tammy likes to eat on a weekly basis. She’s not a fan of raspberries, but loves to eat watermelon, strawberries, blueberries, apples, grapes and pears for fruit.

When it comes to vegetables, Tammy eats baby spinach, broccoli, peas, and pumpkin.


Consuming enough protein is essential when looking to build muscle. And all of Tammy’s meals include some type of protein so she can reach her fitness goals.

In addition to protein powder, Tammy will eat chicken breast, turkey and fish. When it comes to shakes, Tammy prefers plant-based protein to whey protein.


Many people assume that you need to ditch carbs to burn body fat. However, this is far from the truth. Sure, too many carbs are bad – but complex carbs like brown rice, oatmeal and potatoes will help your body.

Make sure to eat them before and after workouts, to give your body energy and replenish glycogen levels.

Cheat Meals

Tammy says that she likes to have digestive chocolate biscuits on the weekends. These small treats satisfy her sweet tooth and they help her stay on track. There’s nothing wrong with having a cheat meal every so often.

Cheat meals can help with continued fitness progress because you can have something to look forward to every week. Tammy also believes that making your own meals gives you better control of what goes in your body.

Eating out occasionally is okay, but you should avoid heavy sauces, seasonings, and sugar. This is where the calories can add up in your diet. If you think you’re eating clean but use these toppings, you will be holding back your fitness progress.

Glute Workout

When it comes to working the legs and glutes, Tammy likes to switch up her routine frequently. This keeps the body guessing and doesn’t force you to do the same exercises every day. You need to push yourself in the gym and keep your body guessing – in order to build muscle.

  1. Smith machine hip thrust 3 x 8-10
  2. Smith machine deadlift 3 x 8-10
  3. Single leg seated leg press 3 x 8-10
  4. Bulgarian split squat with dumbbells 3 x 8-10
  5. Alternating side lunge with dumbbell 3 x 8-10
  6. Cable kickback 3 x 10-12

Leg Workout

This is a glute focused leg workout done entirely on the smith machine. The smith machine is a great piece of equipment to use if you want to isolate certain muscle groups. You don’t need to use other stabilizer muscles (like you do with free weights) because you’re in a fixed plane of motion.

  1. Squat (under tension) 3 x 10-12
  2. Hip thrust 3 x 8-10
  3. Romanian deadlift 3 x 10-12
  4. Curtsey lunge 3 x 10-12
  5. Side lunge 3 x 10-12
  6. Squat jump 3 x 15-20
  7. Kneeling squat 3 x 10-12
  8. Donkey Kick 3 x 10-12

Upper Body Workout

Even though Tammy is known for her legs and glutes, she still likes to keep a toned upper body. Many women think that if they lift weights they will get bulky – however, that’s far from the truth. You can have toned arms and shoulders and still look feminine.

  1. Seated dumbbell shoulder press 3 x 10-12
  2. Arnold Press 3 x 10-12
  3. Dumbbell side lateral raise 3 x 10-12
  4. Upright cable row 3 x 10-12
  5. Cable front raise with rope 3 x 10-12
  6. Cable triceps extension 3 x 10-12
  7. Standing dumbbell triceps extension 3 x 10-12

Full Body Workout

If you can’t make it to the gym every day, you should split up your workouts by upper body, lower body, and full body. This is a full body workout from Tammy, where you use cables the entire time. Warm up on the StairMaster for 5-10 minutes to get the blood pumping.

  1. Reverse grip row 3 x 12
  2. Cable squat 3 x 15
  3. Glute pull through 3 x 12
  4. Upright row 3 x 12
  5. Single arm lat pulldown 3 x 12
  6. Bent over kickback 3 x 15
  7. Hip abduction 3 x 12
  8. Kneeling cable crunch 3 x 15

Home Workout

Being a mother of two, Tammy knows just how crazy life can be. Sometimes you might not have time to go to the gym and you’ll need to workout at home. Here’s one of her fat burning HIIT workouts you can try in your living room. And it only takes around 15 minutes!

  1. Jump squat with kickback 4 x 15
  2. Mountain climbers 4 x 20
  3. Burpees 4 x 10
  4. Skip in place 4 x 20
  5. Bicycle crunches 4 x 20
  6. Squat jump forward and back 4 x 15

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