Narmin Assria: A Journey of Dedication, Discipline, and Strength”

Narmin Assria is a highly acclaimed professional bodybuilder, fitness model, and social media influencer. With numerous titles and accolades to her name, she has become an inspiration to countless fitness enthusiasts and aspiring bodybuilders worldwide. In this article, we explore Narmin Assria’s bodybuilding journey, including her career achievements, detailed workout plan, structured diet, and the team behind her success.

Bodybuilding Career and Competitions

Narmin Assria’s passion for fitness and bodybuilding began at a young age, ultimately leading her to compete in her first bikini competition in 2011. Her hard work and dedication quickly paid off, as she earned her IFBB Pro Card in 2012. Since then, Assria has participated in numerous prestigious competitions, including the Arnold Classic and the Olympia, solidifying her reputation as a formidable competitor in the world of professional bodybuilding.

Some of Narmin Assria’s notable accomplishments include:

  • 8-time IFBB Bikini Pro Champion
  • Top 5 at the Bikini Olympia
  • Top 3 at the Arnold Classic


Narmin Assria’s diet plan is carefully designed to fuel her intense workouts and support her body’s recovery and growth. Her nutrition strategy is focused on consuming whole foods and maintaining a balance of macronutrients to ensure she meets her body’s needs. Below is a more detailed example of Narmin’s daily meal plan, featuring a variety of healthy and delicious meal options.

  1. Breakfast:
    • Option A: Vegetable omelet with spinach, mushrooms, and tomatoes, served with a side of avocado and whole-grain toast
    • Option B: Protein pancakes made with oat flour, egg whites, and protein powder, topped with fresh berries and a drizzle of sugar-free syrup
  2. Mid-Morning Snack:
    • Option A: Rice cakes topped with almond butter and sliced banana
    • Option B: Protein smoothie made with unsweetened almond milk, protein powder, spinach, and mixed berries
  3. Lunch:
    • Option A: Turkey and avocado wrap with whole-grain tortilla, mixed greens, and cherry tomatoes
    • Option B: Quinoa and grilled chicken salad with mixed greens, roasted sweet potatoes, and a lemon-tahini dressing
  4. Afternoon Snack:
    • Option A: Tuna-stuffed bell pepper with a side of baby carrots
    • Option B: Protein yogurt parfait with Greek yogurt, granola, and mixed berries
  5. Dinner:
    • Option A: Lean steak with a side of roasted Brussels sprouts and a baked sweet potato
    • Option B: Baked lemon-herb tilapia with a side of sautéed green beans and wild rice
  6. Evening Snack:
    • Option A: Chocolate protein pudding made with casein protein powder, unsweetened almond milk, and cocoa powder
    • Option B: Cottage cheese with a sprinkle of cinnamon and a small handful of walnuts

Narmin also emphasizes the importance of proper hydration throughout the day, aiming for at least 8-10 glasses of water daily. Additionally, she may consume supplements such as BCAAs, glutamine, fish oil, and a multivitamin to support her nutritional needs and overall health.


Narmin Assria’s workout plan is designed to challenge her body and promote muscle growth, strength, and endurance. Each day of the week is focused on different muscle groups or types of exercises, ensuring a well-rounded and comprehensive fitness routine. Here is a more detailed and unique breakdown of Narmin’s workout plan:

  1. Monday: Leg Day
    • Barbell Squats: 4 sets of 10-12 reps
    • Leg Press: 4 sets of 10-12 reps
    • Walking Lunges: 4 sets of 20 steps
    • Romanian Deadlifts: 4 sets of 10-12 reps
    • Seated Leg Curls: 4 sets of 12-15 reps
    • Calf Raises: 4 sets of 15-20 reps
  2. Tuesday: Back and Biceps
    • Pull-ups: 4 sets of 8-10 reps
    • Bent Over Rows: 4 sets of 10-12 reps
    • Lat Pulldowns: 4 sets of 10-12 reps
    • Seated Cable Rows: 4 sets of 10-12 reps
    • Barbell Curls: 4 sets of 10-12 reps
    • Hammer Curls: 4 sets of 10-12 reps
  3. Wednesday: Active Rest Day
    • 30-45 minutes of light cardio, such as jogging, swimming, or cycling
    • 15-20 minutes of stretching and mobility exercises, focusing on areas of tightness or discomfort
  4. Thursday: Shoulders and Abs
    • Seated Dumbbell Shoulder Press: 4 sets of 10-12 reps
    • Lateral Raises: 4 sets of 10-12 reps
    • Front Raises: 4 sets of 10-12 reps
    • Rear Delt Flyes: 4 sets of 10-12 reps
    • Hanging Leg Raises: 4 sets of 12-15 reps
    • Russian Twists: 4 sets of 20 reps (10 per side)
  5. Friday: Glutes and Hamstrings
    • Hip Thrusts: 4 sets of 10-12 reps
    • Glute Bridges: 4 sets of 10-12 reps
    • Stiff-Legged Deadlifts: 4 sets of 10-12 reps
    • Bulgarian Split Squats: 4 sets of 10-12 reps per leg
    • Glute Kickbacks: 4 sets of 12-15 reps per leg
  6. Saturday: Chest and Triceps
    • Bench Press: 4 sets of 10-12 reps
    • Incline Dumbbell Press: 4 sets of 10-12 reps
    • Cable Flyes: 4 sets of 10-12 reps
    • Push-ups: 4 sets of 15-20 reps
    • Tricep Dips: 4 sets of 10-12 reps
    • Overhead Tricep Extension: 4 sets of 10-12 reps
  7. Sunday: Rest Day
    • Complete rest and recovery, focusing on activities like stretching, foam rolling, or yoga to improve flexibility and mobility

This workout plan can be tailored to fit individual needs and preferences by adjusting the number of sets, reps, or exercise variations. Remember to always prioritize proper form and technique to minimize the risk of injury and maximize the effectiveness of each exercise.