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

BB Bench Press410
Incline DB Press312
Cable Flys315
Triceps Pushdowns315
Skull Crushers312

Tuesday – Back & Biceps

BB Deadlift48
Lat Pulldowns312
Seated Cable Rowing312
DB Hammer Curls312
Preacher Curls312

Wednesday – Cardio & Abs

HIIT30 Min
Planks31 Min
Bicycle Crunches315
Leg Raises315

Thursday – Shoulder & Legs

Military Press410
DB Side Lateral Raises312
Leg Press312
Calf Raises315

Friday – Full Body Circuit

Jump Squats315
Push – Ups315
Russian Twists320
Mountain Climbers320

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 Avatar

Satinder Chowdhry