Last updated on February 10th, 2021 at 09:16 am

Bring on the Riverdale babes.

Starting with Cheryl Blossom.

We’ve seen KJ Apa’s routine, which was requested pretty quickly into the first season of Riverdale, but now after two seasons we’ve been getting more and more requests for the rest of the cast.

And I’m all about it.

Being that our male star for the week isn’t going to be a Riverdale star I figured it was okay that I wasn’t starting this theme with Betty or Veronica.

I’m sure you guys understand and are more than happy with Madelaine!

Madelaine Petsch Stats:

Height: 5’6

Weight: (approximate) 116 lbs

Age: 23 years old

Madelaine Petsch falls right into the average height range among celeb women we’ve seen at SHJ.

She’s not quite as tall as women like Gal Gadot, Jennifer Lawrence, Gwendoline Christie, Karen Gillan, Zendaya, Rihanna, and many more women that are above average.

The average height we see is actually 5’4-5’6 with women like Jennifer Aniston, Margot Robbie, Rosario Dawson, Katie Cassidy, Katheryn Winnick, Alicia Vikander, and a ton of others.

The below average height is shorter, with ladies including Scarlett Johansson, Emilia Clarke, Natalie Portman and more.

But, don’t worry either way.

Regardless of your height and weight you can utilize this routine.

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Madelaine Petsch Diet and Nutrition

Madelaine Petsch is a total babe.  

Like most of the Riverdale stars.

In an interview with People Magazine she not only tells us what she eats in a day, but she also immediately informs us that she follows a vegan diet.

Petsch states:

“I’ve been plant-based my whole life,” the Riverdale actress, 23, tells PEOPLE. “Being vegan keeps my body fueled and running smoothly.”

SHJ is built around finding what works for YOU.

Whether that’s using the Nutrition Pillars right on the site, or even The Academy Nutrition Classes (Monks, Samurais, Vikings, Hunter Gatherers, Minimalists, SuperHumans, Greek Gods, Spartans); the purpose is to try and find the most sustainable regime.

And most of the celebrities we research on the site know this.

Well, not the fact that we utilize this at SHJ, but they know sustainability is key…

Another thing I want to add from the interview is the fact that:

While Petsch repeats some of her meals – “I eat [overnight oats] everyday!” she says – she also allows herself to switch it up depending on her schedule.

Hey, she’s kind of like me!  I repeat meals all the time.

If you’ve seen any of my vlogs you’d know in my Full Day of Eating videos that I repeat things like eggs, oats, and Chipotle more than I’d like to share (but do anyways)!

And, before we go I’ll even share the daily breakdown of her meals with you guys.

Hydration
11 to 13 bottles of water (bottles are 500 ml.)

Breakfast
Overnight oats (1 cup organic oats, ½ cup almond milk, 2 tbsp. chia seeds, unsweetened cacao nibs and a handful of raspberries left in fridge overnight); coffee with almond milk

Snack
Sliced apple with almond butter; 1 scoop Macro Greens powder with water

Lunch
2 cups spinach salad with cranberries, walnuts, chickpeas, brown rice and vegan green-goddess dressing

Snack
NuGo Slim Crunchy Peanut Butter Vegan Protein Bar

Dinner
Broccoli steak (2 full heads of broccoli, cut into ½ inch thick slices, baked with olive oil, paprika, salt and pepper) topped with Daiya cheddar cheese; ¾ cup of brown rice with black beans

Dessert
Homemade vegan banana ice cream

Time for a nice workout.

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Madelaine Petsch Workout Routine Research

In the same article with People Mag Petsch gives us a quick rundown of her workout routine.

She says:

In addition to her animal-free diet, Petsch also swears by her six-day-a-week workout routine. “I exercise for an hour and a half: a 2 to 3 mile run, and then muscle training,” she says.

Oh, and yes, People tells us that is six-days-a-week!

Do you like how I added the dashes like them?

Self.com also posted an article about Petsch’s workout routine in which they shared a clip of her Instagram story.

Petsch writes on her story:

“Definitely won’t be able to walk tomorrow.”

I’ll share it here. You can click the image to see a bigger version.

But, more importantly from this clip, we know we’re going to focus workouts around glutes!

I won’t be programming this movement specifically, as I don’t expect you to set up the resistance band every time like that, but I promise my glute exercises will get the job done for you!

Let’s do this!

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Madelaine Petsch Workout Routine

Training Volume: 

6 days per week

Explanation:

Madelaine Petsch says she works out 6 days per week.  I’ll be programming you 3 days which you will perform twice per week.  I suggest taking one day to rest in between.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:
SHJ YouTube Workout Guide

Day One: Legs (Glutes, Quads, Hamstrings)

Warm Up:

Stretch

Foam Roll

Cardio:

2-3 mile run

Workout:

Back Squats

4×12

Hamstring Curls

4×12

Glute Pushdowns (on dip machine)

4×12 each leg

Cable Glute Pull Through

4×12

Quick Circuit:

3 Rounds for Time

10 Jump Squats

10 Jumping Lunges

10 Straight Leg Deadlifts

Day Two: Push (Chest, Triceps, Shoulders)

Warm Up:

Stretch

Foam Roll

Cardio:

2-3 mile run

Workout:

Dumbbell Bench Press

4×12

Shoulder Press (Bar or Dumbbell)

4×12

Tricep Cable Kickbacks

4×12 each arm

Dips

4xFailure

Quick Circuit:

3 Rounds for Time

10 Push Ups (or knee ups)

10 Tricep Cable Pushdowns

10 One Arm Snatches (each arm)

Day Three: Pull (Back, Biceps)

Warm Up:

Stretch

Foam Roll

Cardio:

2-3 mile run

Workout:

Deadlift

4×12

Cable Rows

4×12

Step Up Bicep Curls

4×12 each arm/leg

Lateral Pulldowns

4×12

Quick Circuit:

3 Rounds for Time

10 Pull Ups (assisted is fine)

10 Plank to Push Ups

10 Bent Over Barbell Rows

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