Rae Ann Coughenour Miller – Workout Routine

Rae Ann Coughenour Miller is the winner of the 2014 Mr. Olympia best bench press lifter of 605lb. That’s an incredible 274.4 kilograms and the 2018 XPC Arnold Classic Pro Powerlifting best lifter. She has a workout routine that is much about efficiency as it is about intensity which helps to accomplish this marvelous achievement.

She is currently 46 years old, born in Niagara Falls, New York, US. She is the second to youngest of 5 children of her parents, Richard and Lydia Coughenour. She’s mother to two children Tyler, who passed away at 14, and Kylie, 21. She worked as a customs broker and married to Jeff Miller, and they live in Barker, NY, US.

The world-record-holding powerlifter trains for one to two hours five times a week. Coughenour-Miller is a force to be reckoned with—and her workout routine is one you should try to emulate.

In this article, you will accurately learn all you need to know about her workout routine, which she’s been fine-tuning for years. This routine is perfectly designed to help you stay fit and healthy, whether you’re an experienced Cross Fitter or just getting started.

What is the Current Body stats of Rae Ann Coughenour Miller?

Before we get into the nitty-gritty of Rae Ann Coughenour Miller’s workout routine, let’s look at her body statistics.

  • Weight: 77.56kg
  • Height: 5 ft. 8 in
  • Gender: Female
  • Age: 46years
  • Chest: 96.52 cm or 38″
  • Waist: 76cm or 42”
  • Arms/Biceps: 34.2cm or 13.5’’
  • Body fat: 20%

Rae Ann Coughenour Miller’s bench press, bodybuilding, and powerlifting phenomenon via unwavering commitment, arduous labor, and the consumption of balanced foods in the appropriate proportions gained her status in the weightlifting community.

Rae Ann Coughenour Miller’s Workout Principles? 

When it comes to Rae Ann Coughenour Miller‘s workout routine, she has three principles that she always sticks to high-intensity, full-body, and short-duration.

“I’m a huge believer in high-intensity interval training,” she told a media agency. “I think it’s the most efficient way to work out.” And by full-body, she means working for every muscle group in one session. As for duration, she doesn’t believe in spending hours in the gym. “I think people can get great results in few hours,” she said.

Rae Ann is also a fan of weightlifting. “I think lifting weights is so important for women, especially as we get older,” she said. “It’s important for bone health and overall fitness.”

So there you have it — Rae Ann Coughenour Miller’s three workout principles.

High-intensity, full-body, and short-duration. If you want to try out her workout routine, these are the three things you need to keep in mind.

  • She believes in starting slowly and gradually building intensity. This helps her body adjust and prevent injury.
  • She always practices what she preaches and never skips a workout. This is especially important to her because she’s a personal trainer.
  • She always finishes with a cooldown period to help her body recover. This might include light stretching or foam rolling.

Rae Ann Coughenour Miller‘s workout routine is one that she lives by. These principles have helped her stay in shape and be a healthy individual. 

Rae Ann Coughenour Miller Workout Routine Plans

If you need a workout routine to help you get fit fast, you should try Rae Ann Coughenour Miller’s routine. She’s a personal trainer and Pilates instructor and knows her stuff.

According to Wikipedia, these workout routines made her achieve a women’s equipped bench press record as she lifted 280 kg (620 lb) in 2022, Metal Militia Powerlifting standards.

Here are the details of  Rae Ann Coughenour Miller’s workout routine

Monday Workout Routine: Back & Arms

On Monday, she worked on her back and arm by engaging in 2hours workout routine. Rae Ann Coughenour Miller trains her back and arm with the following workout routine, which gives her a remarkable shape and muscular physique.

  • Dumbbell Row: 4 x 10
  • Barbell High Pull: 4 x 10
  • Straight-Arm Pulldown: 2 x 15
  • Preacher Curl: 3 x 10
  • Cable Pressdown: 3 x 10
  • Cable Overhead Extension: 2 x 12

Tuesday Workout Routine: Back & Biceps

Rae Ann Coughenour Miller utilizes these 6 workout training to strengthen the arms and revamp the forearm grip and strength more sufficiently and constructively:

  • Barbell Row: 4 x 10
  • Wide-Grip Lat Pulldown: 3 x 10
  • Dumbbell Pullover: 2 x 15
  • Chin-Up: 2 x 12
  • Hammer Curl: 3 x 6-12
  • Incline Dumbbell Curl: 2 x 8

Wednesday Workout Routine: Chest, Legs, & Abs

Rae Ann Coughenour Miller’s bench press workout training is breathtaking. This chest, legs, and Abs workout routine develop her chest, legs, and Abs prodigiously, making her win the 2014 Mr. Olympia best bench press lifter of 605lb.

  • Barbell Close-Grip Bench Press: 3 x 12
  • Weighted Dip: 2 x 12
  • Dumbbell Flye: 2 x 15
  • Hack Squat: 3 x 8
  • Single-Leg Romanian Deadlift: 3 x 12
  • Back Extension: 2 x 15
  • Machine Leg Extension: 2 x 12
  • Machine Calf Raise: 2 x 12
  • Hanging Leg Raise: 3 x 112

Thursday Workout Routine: Legs, Shoulders, & Abs

This Legs, Shoulders, & Abs workout can be easily emulated by beginners who want to develop their powerlifting career.

  • Barbell Front Squat: 3 x 8
  • Romanian Deadlift: 3 x 10
  • Bulgarian Split Squat: 2 x 12
  • Machine Leg Extension 2 x 15
  • Dumbbell Arnold Press: 3 x 8
  • Cable Lateral Raise: 3 x 12
  • Face Pull: 2 x 15
  • Weighted Plank: 3 x 32
  • Dumbbell Side Bend: 2 x 12

Friday Workout Routine: Chest & Triceps

This Friday routine is designed to help you build strength in the chest and triceps. It starts with a Dumbbell Bench Press, followed by four exercises.

This gave her a mind-blowing muscular body physique that can be followed by anyone that wants to develop fitness goals.

  • Dumbbell Bench Press: 3 x 10
  • Dumbbell Incline Bench Press: 3 x 10
  • Weighted Decline Push-Up: 2 x 15
  • Skull Crusher: 2 x 10
  • Cable Triceps Kickback: 2 x 12

Saturday and Sunday: Rest

She engaged in sufficient and abundant rest during the weekends to give adequately readily against the following Monday.

What is Rae Ann Coughenour Miller’s Diet 

Rae Ann Coughenour Miller maintains her giant figure by putting extra effort into her diet and focusing significantly on consuming the right food. This allows her to preserve her muscle mass.

She eats meals and snacks throughout the day to stimulate her body’s metabolic processes, which in turn helps her shed extra fat. She also eats magnificent cuisine that provides energy and has a low level of fat but high protein content.

Her great powerlifting talents directly result from the energy that all of these things provide her.

Here is what Rae Ann Coughenour Miller’s diet looks like:

  • Breakfast: Avocado, Whole Grain, and Toast Scrambled Egg
  • Snack #1: Handful of Fresh Berries, Nuts, and Greek Yogurt
  • Lunch: Whole grain Wrap with lettuce, Beans, and Chicken
  • Snack #2: Cottage Cheese with Fresh Berries
  • Dinner: Boiled sweet Potato Side Salad and Beef Sirloin

What Nutritional supplements does Rae Ann Coughenour Miller take?

Rae Ann Coughenour Miller’s bench press best achievement was attained with a wide variety of effective dietary supplements.

The Kiera Aston dietary supplement consists of the following:

  • Protein
  • High GI Carbohydrates
  • Creatine Monohydrate
  • Beta-Alanine
  • Nitrates and Nitric Oxide Boosters
  • Magnesium
  • Adaptogens

Final thoughts

Now that you know what Rae Ann Coughenour Miller’s workout routine looks like, it’s time to start your fitness journey.

Remember to be realistic about your time commitment, focus on quality over quantity, and, most importantly, have fun!

With these tips, you’ll be well on achieving your fitness goals in no distance.

4/5 - (5 votes)


James Baller
James Ballerhttps://www.ballercircuit.com
James is owner of BallerCircuit.com. He currently works as a personal trainer and senior coach at Baller Circuit. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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