Aspen Rae’s Workout Routine and Diet Plan

Aspen Rae is a well-known fitness model and figure competitor hailing from San Jose, California. She enjoys a massive follower base on her social media handles.

Aspen Rae’s phenomenal physique speaks volumes about her dedication to staying fit and in awesome shape. She has rarely gone out of shape and maintains her killer physique year-round.

So let’s get to know more about Aspen Rae’s workout routine and diet plan where lies the secrets of her elite fitness levels and awesome shape.

Aspen Rae's Workout Routine and Diet Plan
Aspen Rae / Instagram

Aspen Rae’s Workout Principles

Aspen Rae has always considered keeping her body in great shape her top priority. To serve that purpose she relies on a super intense workout routine.

Aspen Rae’s workout plan follows a high-volume approach. She incorporates numerous exercises into it to target each of her muscle groups adequately. She hits the gym six days a week and each of her training sessions extends for about 60 minutes.

Aspen Rae’s Workout Routine

Aspen’s fitness journey started when she was a teenager. In her school and college days, she used to participate in marathons and other sports activities (like swimming) that laid the foundation of her athletic physique.

Aspen realized very soon that apart from being immensely athletic, she also wants to build a strong, muscular, and aesthetic physique. And for that reason, she simply resorted to a well-structured weight training regime.

By doing so she was able to pack on lean muscle mass on her skinny frame which gave her body a toned and aesthetic appearance. And that was something, which further motivated her to train harder.

Over the years, Aspen has been able to build a physique that has made her win numerous figure competitions. She relies on a high-volume training protocol and hits each of her muscle groups with a bunch of different exercises.

Now, let’s have a detailed overview of Aspen Rae’s workout routine for the week:-

Aspen Rae's Workout Routine

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

Aspen Rae Fitness
Aspen Rae / Instagram

‘Change’ is permanent

To make sure that her body doesn’t get used to a certain workout program, she keeps on changing her training protocol on a regular basis. It primarily involves changing her exercise selection and switching the number of sets and reps that she performs.

Expert supervision

To make her workout routine as effective as possible, Aspen never shies away from taking the assistance of an experienced coach. By doing so, she gets assured that her exercise form is perfect and she also gets the much-needed motivation to go through her super-intense training sessions.

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Aspen Rae’s Diet Plan

Aspen Rae's Diet Plan
Aspen Rae / Instagram

Apart from sticking to an intense training program, Aspen also has to ensure that she is fuelling her body well. And for that reason, she sticks to a diet plan that is quite rich in all the essential nutrients that her body requires to stay in shape and perform optimally.

Aspen Rae’s diet plan includes food items that are a rich source of lean proteins, complex carbs, and healthy fats.

Aspen’s dedication to eating healthy can be known from the fact that no matter whether she is in the on-season or off-season, she measures her food intake in each of her meals. And this approach of eating just the right food items with their right proportions gives her the physique that millions admire.

Aspen Rae’s daily meal plan consists of 6-meals a day. Let’s have a detailed overview of it:-

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 well-hydrated, Aspen ensures to drink plenty of water throughout the day. It also aids in detoxifying her body.

Cheat meals

Aspen rarely prefers to have cheat meals and that too in her off-season. Her favorite cheat meal is a pop tart that she likes having before her intense and grueling leg training sessions.

Food items to avoid

To maintain her lean and toned physique, Aspen has to keep herself away from eating excessively fried or processed food items. Likewise, junk foods or food items that are loaded with additives, refined sugars, chemical ingredients, etc. have no place in her diet chart.

Aspen Rae’s Supplements

To make her diet plan adequately nutritious, Aspen includes a few supplements into it as well. Aspen Rae’s supplements stack primarily includes the following:-

  • Whey protein
  • Branched Chain Amino Acids (BCAAs)
  • Fat burners

Having a whey protein shake once or twice a day fuels her muscles with adequate amounts of essential amino acids. Sipping BCAAs on the other hand in between her intense training sessions minimizes her muscle damage and keeps her body in an anabolic state.

To maintain the leanness of her physique, she resorts to having fat burners as well.

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Final Words

We are pretty sure that Aspen Rae’s workout routine and diet plan would have inspired you to build your dream physique. So what are you waiting for? Structure your fitness regime based upon Aspen’s training program and nutrition plan and follow it religiously to gain the most out of it.

Doing so will not only get you a great physique but will also keep your overall fitness levels on point.