Regiane Da Silva Botthof

Fitness Model, Training Coach, Fitness and Figure Competitor

Regiane Da Silva Botthof is a highly awarded Figure and Fitness competitor originally from San Paulo, Brazil. She’s been competing in fitness events since 1995, and has gained over 48 contests in her career.

After winning her first major competition and being proclaimed the 1995 World Champion in Aerobics. Regiane moved into the fitness and figure division, gradually growing her recognition within the industry.

By 2005, Regiane already had 10 major competitions behind her, as well as her Pro Card; earning it at the IFBB World Championships with a 1st place overall.

After entering the Pro Circuit in 2006, things only went better for Regiane. She started placing in top spots in shows such as the Arnold Classic and Mr. Olympia Fitness and Figure – eventually, moving to Germany and achieving the success in fitness she’s known for today.

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“Before you give up, think of the reason why you held on for so long. Your time on this earth is limited, don’t live someone else’s life, live by your vision.”

Athlete Statistics

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Accomplishments

Professional Career

• 2017 – Fitness Olympia, 3rd
• 2017 – Arnold Classic Africa, Fitness, 1st
• 2017 – Arnold Classic Ohio, Fitness/Figure, 2nd
• 2016 – Arnold Classic Europe, Fitness, 3rd
• 2016 – Mr. Olympia Weekend, Fitness and Figure, 3rd
• 2016 – Arnold Classic Asia, Fitness, 3rd
• 2016 – Arnold Classic South Africa, IFBB Pro Fitness, 2nd
• 2016 – Arnold Classic, Fitness and Figure, 5th
• 2015 – Nordic Pro, Fitness, 1st
• 2015 – Arnold Classic Europe, Fitness, 3rd
• 2015 – Fitness Olympia, 4th
• 2015 – Arnold Classic Brazil, 2nd
• 2015 – Arnold Classic, Fitness and Figure, 3rd
• 2014 – Fitness Olympia, 2nd place
• 2014 – Arnold Classic Brazil, 2nd place 
• 2014 – Arnold Classic, 2nd place 
• 2013 – Arnold Classic Europe, 3rd place 
• 2013 – Fitness Olympia, 8th place
• 2013 – Arnold Classic Brazil, 2nd place
• 2013 – Fibo Power Germany, 3rd place 
• 2013 – Arnold Classic, 5th place
• 2012 – IFBB Fort Lauderdale Pro, 3rd place 
• 2012 – Arnold Classic Europe, 5th place 
• 2012 – Fitness Olympics, 9th place 
• 2012 – Arnold Classic, 12th place 
• 2011 – Arnold Classic Europe, 3rd place 
• 2011 – Fitness Olympia, 12th place 
• 2011 – FIBO Power Pro Championships, 1st place 
• 2011 – Arnold Classic, 7th place 
• 2010 – Fitness Olympia, 8th place 
• 2010 – Europe Super Show, 4th place 
• 2010 – Europe Show of Champions, 3rd place 
• 2010 – Arnold Classic, 8th place 
• 2009 – Fitness Olympia, 9th place 
• 2009 – Arnold Classic, 4th place 
• 2008 – Fitness Olympia, 6th place 
• 2008 – Arnold Classic, 6th place 
• 2007 – Fitness Olympia, 13th place 
• 2006 – Arnold Classic Fitness Class, 8th place

Amateur Career

• 2005 – IFBB World Champion and overall fitness
• 2005 – IFBB European Championship, 3rd place
• 2004 – IFBB European Championship, 7th place
• 2003 – IFBB World Championship Santa Susanna Spain and BestE Kür, 4th place
• 2002 – IFBB European Championships Budapest, 7th place
• 2002 – IFBB International German Championship, 2nd place
• 2001 – IFBB World Cup Rio Brazil Women’s Fitness, 3rd place
• 2000 – IFBB South American Champion in Paraguay Women’s Fitness
• 1995 – World champion in aerobics in the USA

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Training

Progressive Overload

Regiane trains in the gym using the so-called progressive overload method. Meaning, she gradually increases the weights and intensity as the workout progresses.

This has worked particularly well for Regiane, who believes that by utilizing progressive overload, she induces maximum muscle hypertrophy.

As a result of training this way, Regiane gives herself a little more rest between sets – around 1 minute and 30 seconds. This helps her to recover, and prepare for the next, heavier set.

Full Body Workout Routine

• Monday: Legs
• Tuesday: Chest, Biceps, Abs
• Wednesday: Back, Triceps
• Thursday: Shoulders, Abs
• Friday: Acrobatics Training
• Saturday: Cardio
• Sunday: Full Recovery

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Regiane Da Silva Botthof’s Leg Workout Plan

Regiane begins her week with a heavy and intense leg workout, which she bases on her progressive overload method. Here’s how it looks;

Squats

• 1st set – 20 reps, 30 kg
• 2nd set – 15 reps, 40 kg
• 3rd set – 12 reps, 50 kg
• 4th set – 10 reps, 65 kg
• 5th set – 8-10 reps, 80 kg

Leg Press, 45 degrees

• 1st set – 15 reps, 130 kg
• 2nd set – 15 reps, 140kg
• 3rd set – 12 reps, 150kg
• 4th set – 12 reps, 160 kg
• 5th set – 10 reps, 200kg
• 6th set – 6-8 reps, 240 kg

Leg Extensions

• 1st set – 15 reps, 30 kg
• 2nd set – 12 reps, 40 kg
• 3rd set – 10 reps, 50 kg
• 4th set – 8 reps, 55 kg

Lunges

• 4 sets – 12-15 reps, 10-12 kg each hand

Lying Leg Curls

• 1st set – 25 reps, 20 kg
• 2nd and 3rd set – 20 reps, 25 kg
• 4th set – 15 reps, 30 kg
• 5th set – 10-12 reps, 40-45 kg

Abductor Machine

• 1st and 2nd set – 15 reps, 30 kg
• 3rd and 4th set – 12 reps, 40 kg

Standing Leg Press

• 1st, 2nd, and 3rd set – 15-20 reps, 30 kg

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Back and Triceps Workout

In this workout, Regiane doesn’t do as many progressive overload sets. She usually sticks to the same weight throughout the entire workout, using lighter weights only when warming up.

• Pull-ups, 4 sets of 10-12 reps
• Lat Pulldowns behind the neck, 4 sets of 12-15 reps, 30 kg
• Lat Pulldowns in front of the neck, 4 sets of 12-15 reps, 35kg
• Single-hand Cable Rows, 4 sets of 12-15 reps, 10-20kg
• Close-grip Flat Bench for Triceps, 3 sets of 12-15 reps, 30 kg
• Overhead Rope Triceps Extensions, 4 sets of 12-15 reps, 15 kg

Acrobatics and Cardio Training

Two months before the competition, Regiane will start including acrobatics training and cardio into her workouts. This helps her speed up the fat loss process.

One month before the contest, Regiane will increase both her cardio and acrobatics training duration to two hours. This means her entire workout will last about three to four hours every day of the week, except Sundays.

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Regiane Da Silva Botthof posing for a photo with Edgard John-Augustin (left).

Nutrition

As someone who likes to cook, Regiane doesn’t find it hard to stick to a healthy and clean meal plan – making most of her meals herself.

On a rare occasion where Regiane wants to let loose and eat something that’s perhaps less healthy, she’ll go to a restaurant, where she can order anything she wants.

Supplements

Regiane isn’t a big fan of supplements. She only takes whey protein, BCAAs, and fish oil.

She thinks that burning fat and keeping lean muscle mostly comes down to how she trains and diets. Supplements are there only to help her keep an optimal health and well-being.

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Idols and Influences

Regiane cites Monica Brant as her favorite persona in the fitness industry. Just like Regiane, Monica is a professional fitness and figure competitor who stormed to success with her victories in fitness contests, as well as her appearances in high-profile magazines and publications.

Seeing Monica achieve this level of success motivates Regiane to push her own career to the next level, to become an inspiration for as many people as possible.

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“Sometimes you have to do what’s best for you and your life, not what’s best for everybody else.”

What we can learn from Regiane Da Silva Botthof

Regiane Da Silva Botthof’s beginnings in fitness are similar to many other athletes. She started by first trying competitive sports, later, transitioning to fitness and figure competitions.

From her earliest days, Regiane had a competitive spark which pushed her to become one of the best in her craft, along with becoming an inspiration for others.

What we can learn from her example is this; think back to your own ‘spark’ in fitness. What motivated to you start your journey? Remember that initial motivation every time you feel like quitting, and use it as a fuel to push towards achieving new goals – just like Regiane Da Silva Botthof.