Sophie Arverbink

Fitness Model, Personal Trainer

Half Thai – half Swedish, Sophie Arverbrink is a popular fitness icon, known for her incredible muscular development.

Her journey started when she was 18 years old – Sophie wasn’t satisfied with her skinny frame, so one day she decided to join a gym. Thanks to her intensity, focus, and passion for bodybuilding, she quickly developed. Sophie built a great body, gaining almost 30 pounds of quality mass in 2 years of training.

Because of her awesome progress, Sophie’s potential in the bodybuilding scene became noticed by onlookers and experienced weight-lifters. Over time, she became a recognized figure in the bodybuilding world and one of the most popular athletes from Sweden.

This is her story:


Sophie Arverbink 1

“Since I start my workout with heavy lifts, I need to make sure my body is ready for it. I love heavy lifting, and it’s an important thing for me to keep my strength, so I start every back workout with either weighted pull-ups or heavy deadlifts. “

Athlete Statistics

Full Name: Sophie Arverbrink
WeightHeightYear of BirthNationality
145 - 155lbs (65.8 - 70.3kg)5'3" (160cm)1993Swedish, Thai
Fitness Model, Personal Trainer2010
Weight145 - 155lbs (65.8 - 70.3kg)
Height5'3" (160cm)
Year of Birth1993
NationalitySwedish, Thai
ProfessionFitness Model, Personal Trainer


Sophie Arverbink 2

“I’m just an ordinary girl with an athletics background who loves the feeling of training in the gym, while becoming stronger and bigger. I train a lot but do other things as well.”


Sophie has managed to reach many fans in her homeland and throughout the whole world with her inspirational story.

She has a few social media profiles where she communicates with thousands of motivated individuals. Sophie is also a sponsored athlete, personal trainer, and a known fitness model. She was also featured in several minor Swedish fitness magazines.


Sophie Arverbink 3


Initial Fear of the Gym

Born and raised in Sweden, Sophie Arvebrink grew up in a family with an athletic background. Her Thai-born father was a professional sportsman in his youth, and her mother was also a successful athlete when she was younger.

Growing up, Sophie was an exception in the family, as she didn’t show much interest when it came to sports or any kind of physical activity. Her parents were supportive and didn’t force anything on her, according to Sophie.

Her disinterest in sports came to an end after she graduated from high school. It was during that time that Sophie realized she was “too skinny” and that she needed to eat more and train in order to look better, and at that point, she decided to join a local gym.

Sophie is known among her fans for her relentless approach when it comes to weightlifting. According to her, it wasn’t always like that. When she first started going to the gym, Sophie was “intimidated” by all of the weights, and was “ashamed” by the way she looked. However, the drive and determination she had from the start gave her enough confidence to train every day. Sophie soon started noticing changes in her physique and became obsessed with training.


Sophie Arverbink 4

Becoming Famous

After 2 years of strict training and proper nutrition, Sophie completely transformed her body. From humble beginnings when she weighed 52 kg, all the way to 64 kg of solid muscle mass. Sophie inspired many people in her town to start living healthier lives.

One thing led to another, and Sophie soon found herself overwhelmed with the amount of positive feedback she got from people around her. By the time she was 22, the aspiring bodybuilder was already an internet sensation, with thousands of followers requesting dieting and training advice from her.

It was at that point that Sophie decided to start her own personal training business, and was surprised by the initial success she had. It didn’t take her long to gather massive amounts of followers and admitted that it ” was hard at times” to keep up with the sheer number of requests she had.

As the time passed, Sophie got used to her new lifestyle. She soon started modeling for a few reputable Swedish magazines, as well as becoming a sponsored athlete. During the time she was active in the sport, Sophie managed to reach many people around the world with her awesome transformation story, while establishing herself as one of the leading Swedish fitness icons.


Sophie Arverbink 5

Sophie before and after.

“I think shoulders are, aesthetically speaking, the most appealing muscle group on the human body. Strong words, I know, but well-defined shoulders have the power to make a good physique look great. They’re like mountains on the horizon of a beautiful landscape—they complete the entire picture.”


Sophie’s Deadlift Workout

Sophie is a big fan of strength and functional training, and one of her favorite workouts consist of deadlifts. She usually trains 7 days per week, sometimes even up to 2 times per day. Occasionally, Sophie will take a day off, which happens typically once or twice a month.

When it comes to her deadlift workout, Sophie always trains heavy. She will often do a low number of repetitions, combined with extremely heavy weight. She explains this is “like a powerlifting day” for her.

Doing heavy deadlifts is something Sophie wouldn’t recommend to everyone, but says that benefits greatly outweigh the risks for her. According to Sophie, a proper deadlift means keeping a low pressure in certain places of the body, while maximizing it in the other areas. She mentioned that it’s important not to stress the lower back too much, and to focus on lats and abdomen when performing the exercise.

Here are some of the most important tips Sophie gives to everyone who wants to build a great back with deadlifts;

  • “I can’t tell you which stance to use: narrow, wide, or somewhere comfortable in between. Try them all out.”
  • “I prefer mixed grip, since my hands are small, and I get a better grip that way. If you use a mixed grip, make sure you switch hands from time to time.”
  • “Inhale right before you start and get into lifting position. Inhale, lock in your back position and build that abdominal pressure. Feel the tension in your hands, lats, and hamstrings. You shouldn’t be comfortable at the bottom of the lift!”
  • “Pull the bar close to your body, and then push through your knees. This isn’t just a back lift; use your legs and your back at the same time so that the lift is synchronized.”
  • “Don’t overextend your lower back in the top of the deadlift. Lock that butt!”
  • “Other people will say differently, but in my book, heavy deadlifts are all about the concentric phase—the way up. Don’t hold back or go slow in the eccentric phase. If your gym allows you to drop the weights, go ahead and do it, or just do a lightly controlled drop where your hands keep it from bouncing.”


Sophie Arverbink 6

Developing Shoulders

When asked what is her favorite body part, Sophie mentioned shoulders are by far the most aesthetically pleasing body part. She pays special attention whenever training shoulders and makes sure to keep the volume high and weights heavy.

Sophie’s shoulder workout is fairly simple – it consists of 5 exercises. However, the workout itself is based on a lot of volume, which makes it challenging. She usually starts off her shoulder workouts with heavy compound lifts, and always makes sure to hit each part of the shoulder properly. According to her, front, medium, and rear deltoids are all equally important for building balanced, great looking shoulders.

These are the 5 shoulder building tips Sophie mentioned;

1. According to Sophie, most bodybuilders don’t train their side and rear delts enough. She believes that most people have overdeveloped front delts because of all the bench press and chest movements, therefore she mentioned that it’s very important to pay special attention to middle and rear delts on shoulder days. That way the shoulder cap is prevented from rotating forward, and also the risk of the injury is greatly diminished.

2. After doing heavy compounds, Sophie usually continues her shoulder workouts with lighter weights and higher reps. She advises that by going lighter, the risk of cheating becomes minimal, which ultimately means that she can feel “the pump” and the connection with her shoulders better. At the end of each workout, Sophie likes to include a lot of drop sets just to get an extra pump.

3. Sophie’s shoulders almost never get sore, according to her. She believes that shoulders are a body part which can be trained up to 3 times per week, even 4 if they are a lacking body part. One of the reasons for the high training frequency is the fast recovery of deltoids, and their small structure, Sophie said.

4. It is very important to properly warm-up the shoulders before working out, Sophie advises. She says that by adding internal and external rotations to the shoulder warm-up routine, she avoids rotatory cuff injury.

5. One of the best ways to “blow up” the shoulder growth is by adding a few shoulder exercises at the end of each chest and back workouts. Sophie says that the best way to further grow shoulders is by adding front deltoid exercises when training chest, and rear delts with back. Doing it Sophie’s way almost certainly guarantees growth over time, she believes.

Shoulder Workout

This is what Sophie’s typical shoulder workout looks like;

  • Seated Dumbbell Press, 3-5 warm-up sets of 10 reps, 5 sets of 6-10 reps
  • Side Lateral Raise, 3 drop sets of 8-12 reps
  • Dumbbell Shrug (seated), 3 sets of 8-12 reps
  • Seated Bent-Over Rear Delt Raise (Reverse Fly), 3 sets of 8-12 reps
  • Reverse Machine Flyes, 5 sets of 10-15 reps


Sophie Arverbink 7


High-Calorie Diet

Sophie says she consumes a lot of quality calories and doesn’t cut back on those calories often. She trains with heavy weights, often more than 7 times per week, which means it’s necessary for her to fuel her body with the right amount of nutrients.

When it comes to her food choice, Sophie usually eats only healthy food and tries to avoid sweets and other cheat meals as often as possible – this way she almost never gets sick, and always feels “full of energy”.

Once a month, when she is cutting down, Sophie may occasionally take 1 day off where she only drinks lemonade and eats vegetables. One of the reasons for having such a low-calorie day is detoxification of the body, according to Sophie. “It’s very important to clean the body of all the toxins that build up throughout the month,” she advises.


Sophie’s supplement stack is small – she sticks to the basics, whey protein being the staple of her supplementation. Other supplements she will occasionally take are pre-workout, fish oil capsules, and a whole-food multivitamin.

Sophie’s Diet Snack

This is Sophie’s recipe for a diet snack that she often eats in between meals;

  • 1 Casein Protein
  • 1 Egg White
  • 2 Teaspoons Cocoa
  • 3 Tsp Coconut flour
  • 1/2 tsp Baking powder
  • As much stevia as you want to sprinkle
  • About 4 tablespoons water or milk
  • Optional: Other spices/coffee powder
  1. “Mix all ingredients in a bowl. It will look like a giant thick dough. Spread the dough in the bowl and cover with plastic wrapping.”
  2. “Set in the microwave and run it at full power for about 40-45 seconds. Remove and check if the consistency is good. If it is too loose, run a few seconds in the microwave to desired consistency. Remove and turn the bowl upside down on a plate (or eat right out of the bowl) and top with optional accessories. (Like berries or quark).”

Nutritional facts per serving:

  • 138 kcal
  • 26 g protein
  • 3 g carbohydrates
  • 2 g fat

Editor’s Tip

Inspired to reach your maximum potential like Sophie? Read our comprehensive guide on how fat burner supplements can really up your game!


Sophie Arverbink 8

“I want to continue to add more muscle on me. And I’m really looking forward to strip the weight later, the muscles will stand out in all directions!”

What we can learn from Sophie  Arvebrink

Sophie Arvebrink’s story is a proof that almost any goal in life is achievable, as long as you set your mind to it. She managed to gain over 20 lbs of solid muscle mass in 2 years, which is an astonishing feat. Her message for everyone is to train hard, eat a lot of quality food, and enjoy life.

However, Sophie also often mentioned that people can get too caught up in their journey that they may forget the beauty of little things in life – that’s why balance is crucial.

By taking a risk in life and by being courageous on your journey, you too could build your dream life, just like Sophie.

Leave a comment

Your email address will not be published. Required fields are marked *

The word for today ( DREAMS )Anyone can have a dream and you must protect that dream from doubt with in yourself and others.. It may feel good now but is it good for you? Relationship can ether make you or break you . They will ether inspire you to greatness or pull you back to average. ( you were not born to be average ) No one succeed on there own… Remember memories have to be made if you are reading this? Average is not in your vocabulary.. Be phenomenal as I see you and you will not be forgotten..for I will never forget there’s greatness in you .. may you always find the joy in life.
John aka The Big Ape ?

They’re missing steroids from her supp stack. She’s a beautiful woman and no doubt a hard worker in the gym but 20lbs of muscle in 2 years from a 20 year old that only weighed 114 lbs?? No way. Most men can’t put on 20 lbs of muscle in 2 years. I understand why it’s not mentioned tho, it would kill her endorsements not to mention muscle profiling is an accepted law enforcement practice in Sweden where police can detain and question bodybuilders about PEDs based on their physical appearance.

Tom, sorry but if you can’t put on 20 lbs of muscle naturally in 2 YEARS, then I’d take a serious look into your diet and workout regiments. That’s a completely realistic goal, especially if you’re training 7 days a week and cutting sugars. Being 20 would actually help reach this goal quicker.

Some people cannoty be bothered to put the effort so immidiately have to make comments about an athletes physique by accusing them of using steroids…. If she had, her jaw line would have definately change.! She is ver beautiful and looks very feminine… Tom, take your petty jealousy elsewhere..

Absolutely gorgeous.
Heavy lifting with excellent body mechanics really pay off and prevents injuries.
Looking forward to see how she will continue to evolve!

She’s using vitamin S! How can anybody think she’s natural? V shape, ninja turtle shoulders, veins like hoses… And all of that in two years HA HA HA. Don’t be fooled just because she’s good looking.

Some people are blind, ignorant or have an interest in promoting Steroids. If this is not Steroids abuse then Lance Armstrong was clean too

I don’t believe she is using Steriods.Her build is advanced Fitness not advanced Body Builder.She has explained her Shoulder routine and it makes since.And 20 pounds of muscle in to years with a work-out routine like hers is not impossiable.Until you all have proof,you should not make accusations

Who cares what she uses. It’s her body to do what she pleases with it. She looks phenomenal and it is a great feat to have accomplished what she has done so why hate on that. Let her be her.

I find her just mind boggling beautiful.her smile is a fairly muscular man and would luv to have woman like her!

Nah man, she’s 20 and short. Super easy to pack on size. Probably never gets injured with those short arms and legs. Great symmetry and no trace of andogenization in her face or jawline. 20lbs muscle is not that much. 2lbs/month is normal, without steroids, if you are doing it right. Plus, look how much weight she is using with her pull-ups and deadlifts. If she was juicing and doing that kind of weight she would be much, much stockier/thicker. She could be doing steroids but it’s not that impossible to accomplish what she has done naturally if you are young, motivated and already have perfect symmetry.

You might like...

Cody Rhodes Physique


See Profile

Roman Reigns Physique


See Profile

John Cena Physique


See Profile

Jon Jones Physique


See Profile

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Nick Jonas Physique and Workout


See Profile

Kevin Heart Physique


See Profile

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level


See Profile

Tom Hardy Physique


See Profile

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Vin Diesel’s Physique


See Profile

KSI Physique: How Did KSI Get In Shape?


See Profile

Jake Gyllenhaal Physique


See Profile

Gerard Butler Physique


See Profile

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Henry Cavill Physique


See Profile

Alex Eubank Physique


See Profile

Will Tennyson Physique


See Profile

Cristiano Ronaldo Physique


See Profile

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article