Aspen Rae’s Workout Routine & Diet Plan

Here’s an American Fitness Model, Social Media Influencer & Figure Competitor, Aspen Rae’s Workout Routine

Aspen Rae is a popular fitness model and social media influencer known for her incredible body and dedication to her healthy lifestyle, inspiring many of her social media followers. Like many IFBB Pros, she also got into weightlifting from a young age in college and even came across a great trainer who helped her gain muscles and even prepared her for her first competition. Nonetheless, if you’re her fan and have questions like what’s Aspen Rae’s workout routine or diet she follows, keep reading.

aspen rae's workout routine

She competed in Northern California and later also began competing in NPC bikini shows in 2016. She earned her Pro card in the 2017s NPC Championships, where she got placed first. However, when it comes to her workout, we did research and couldn’t find the exact workout routine she follows nowadays. But here we’ve found one workout routine of her according to her commentary that she does during competition preparation.

Aspen Rae’s Workout Principles

Aspen has a massive social media following and a fan base inspired by her fitness. Her journey toward fitness has been versatile, and she also dabbled in bikini competitions before thinking of becoming a figure competitor. Hence, she has an edge when it comes to becoming strong.

Aspen Rae’s Workout Routine

She’s completely dedicated to the sport and spends most of her time in the gym, even during the off-season. Nonetheless, her five-day workout routine below focuses on two muscle groups per session. For example, on Monday, she goes with chest & triceps exercises and so on.

Monday – Chest & Triceps

Exercise Sets Reps
BB Bench Press 4 10
Incline DB Press 3 12
Cable Flys 3 15
Triceps Pushdowns 3 15
Skull Crushers 3 12


Tuesday – Back & Biceps

Exercise Sets Reps
BB Deadlift 4 8
Lat Pulldowns 3 12
Seated Cable Rowing 3 12
DB Hammer Curls 3 12
Preacher Curls 3 12

Wednesday – Cardio & Abs

Exercise Sets Reps
HIIT 30 Min
Planks 3 1 Min
Bicycle Crunches 3 15
Leg Raises 3 15


Thursday – Shoulder & Legs

Exercise Sets Reps
Military Press 4 10
DB Side Lateral Raises 3 12
Leg Press 3 12
Calf Raises 3 15


Friday – Full Body Circuit

Exercise Sets Reps
Jump Squats 3 15
Push – Ups 3 15
Burpees 3 15
Russian Twists 3 20
Mountain Climbers 3 20


Saturday & Sunday – Rest Day

Aspen Rae’s Diet Plan

Being a competitor, she knows the importance of nutrition and is very selective about her food because she knows you must eat food to build muscles. She goes for six meals daily to keep her metabolism active, and she’s also very disciplined towards consuming carbohydrates, healthy fats & lean meats. In addition, she hardly enjoys eating cheat meals or any of her favorite foods.


Meal 1:

  • Egg Whites
  • Peanut Butter
  • Oatmeal W/ Berries

Meal 2:

  • Baked Sweet Potato
  • Grilled Chicken
  • Steamed Broccoli

Meal 3:

  • Brown Rice
  • Grilled Fish
  • Steamed Veggies

Meal 4:

  • Brown Rice
  • Avocado
  • Grilled Chicken

Meal 5:

  • Steamed Veggies
  • Grilled Fish

    Meal 6:

    • Chicken Breast
    • Sweet Potato
    • Avocado


      • Fish Oil
      • BCAAs
      • Whey Protein
      • Creatine
      • Pre – Workout

      Our Closing Thoughts on Aspen Rae’s Workout Routine

      From figure competitors to personalized training, Aspen is an example of following one’s dream, opening the door for many other opportunities. She’s an inspiration for many to lift big weights in the gym. Similarly, if you’re one of her fans and want to know about her workout, here we’ve covered one you may like to try.

      Also, if you stay true to yourself and follow a proper diet and workout we covered here, we can assure you you’ll get results. Happy lifting session!

      satinder chowdhry

      Satinder Chowdhry

      Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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