Aspen Rae’s Workout Routine and Diet Plan

Get all the facts about the American model, figure competitor, and social media personality Aspen Rae’s workout routine and diet plan, and also find out how she maintains her killer physique all year round.

Aspen Rae’s stunning physique speaks volumes about her dedication to staying fit and in great shape. She has never been seen out of shape and she ensures to maintain her fantastic physique throughout the year.

So within this article, we will be throwing light on Aspen Rae’s workout routine and diet plan that enables her to maintain her killer physique all year round. Just keep reading.

Table of Contents

Aspen Rae’s Workout Routine

Image source @myaspenrae Instagram

To maintain her body in great shape, Aspen relies on a super intense workout program to serve that purpose.

Her workout routine includes following a high-volume approach. She includes different exercises in it to give enough stimulants to each of her muscle groups.

Aspen hits the gym 6 days a week and normally her workout sessions last for about 6o minutes.

Aspen laid her fitness foundation when she was still in her college days she use to participate in marathons and other sports activities like swimming.

Aspen then realized that besides being very athletic, she can also build a strong and muscular beautiful body. And because of that, she started following a well-structured weight training program.

When she started following her weight training program, she was able to put on some lean muscle mass on her skinny body which gave her a toned lean, and nice-looking physique. This gave her motivation to even train harder.

Over the years, Aspen Rae has been able to build a physique that has helped her win different figure competitions. She mostly relies on a high-volume approach and works each of her muscle groups with different exercises.

You might also like; Lala Kent’s Workout Routine and Diet Plan

Below is Aspen Rae’s workout routine in detail;

Monday- Legs

Barbell back squats- 3 sets of 10-12 reps
Sumo squats- 3 sets of 8-10 reps
Leg press (single-leg)- 3 sets of 12 reps
Romanian deadlifts- 3 sets of 8-10 reps
Lunges- 3 sets of 15 reps
Weighted glute bridges- 3 sets of 12 reps
Leg extensions- 3 sets of 12-15 reps

Tuesday- Arms

EZ-bar curls- 5 sets of 8-10 reps
Dumbbell curls- 3 sets of 10-12 reps
Hammer curls- 4 sets of 12 reps
Dips- 4 sets of AMRAP
Close grip bench press- 5 sets of 8-12 reps
Skull crushers- 4 sets of 10 reps
Cable triceps pushdowns- 3 sets of 10-12 reps

Wednesday- Back and Abs

Assisted pull-ups- 2 sets of 10-12 reps
Lat pulldowns- 4 sets of 10-12 reps
One-arm dumbbell rows- 4 sets of 10 reps
Cable upright rows- 4 sets of 15 reps
Hanging leg raises- 4 sets of 15 reps
Bicycle crunches- 4 sets of 15-20 reps
V-ups- 4 sets of 12-15 reps
Russian twists- 4 sets of 20 reps
Dead bug- 4 sets of 15 reps

Thursday- Legs

Deadlifts- 5 sets of 8-10 reps
Smith machine squats- 6 sets of 12-15 reps
Smith machine lunges- 4 sets of 8 reps
Leg extensions- 5 sets of 10-12 reps
Leg curls- 4 sets of 12 reps
Standing calf raises- 4 sets of 15 reps

Friday- Cardio (circuit style)

Mountain climbers- 45 reps
Pushups- 30 reps
Front planks- 60 seconds
Jump rope- 60 seconds

She takes one minute of a break after completing one circuit and repeats the circuit 5-7 times.

Saturday- Shoulders

Dumbbell overhead press- 4 sets of 12 reps
Lateral raises- 4 sets of 10 reps
Front raises- 4 sets of 10-12 reps
Face pulls- 4 sets of 12-15 reps
Dumbbell shrugs- 4 sets of 12-15 reps

Sunday- Rest

To ensure that she avoids hitting a plateau or getting bored with her workout routine, she keeps changing her training protocol on a regular basis. This mainly includes changing her exercise selection plus switching to the number of reps that she performs.

Also read about; Naomi Scott’s Workout Routine and Diet Plan

Aspen Rae’s Diet Plan

Image source @myaspenrae Instagram

Besides following an intense workout routine, Aspen also ensures to fuel her boy well. And because of that, she sticks to a diet plan that provides her body with all the essential nutrients it requires to stay in shape and perform well.

Aspen Rae’s diet plan consists of food items that are rich sources of proteins and simple carbs plus healthy fats.

She eats 6 meals a day and below is a detailed overview of Aspen Rae’s diet plan.

Meal 1

Egg whites
Oatmeal with berries
Peanut butter

Meal 2

Baked sweet potatoes
Steamed broccoli
Grilled chicken

Meal 3

Brown rice
Steamed veggies
Grilled fish

Meal 4

Brown rice
Grilled chicken
Avocado

Meal 5

Steamed veggies
Grilled fish

Meal 6

Sweet potato
Chicken breast
Avocado

Staying hydrated

To keep her body hydrated and detoxify, Aspen ensures to drink plenty of water throughout the day.

Aspen Rae’s Supplements

Aspen Rae uses the following supplements to help fuel her gains;

Whey protein
Branched Chain Amino Acids (BCAAs)
Fat burners

Conclusion

So that’s all about Aspen Rae’s workout routine and diet plan. We hope it has given you some motivation to also start on your fitness journey.

If that has then you should start right away by using the info provided in this post as a reference to structure your own workout and nutrition plan based on your fitness level and training experience.

Then make sure you follow your fitness regime regularly to get the best out of it.

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