What is the Workout Plan of a Female Fitness Model?

The workout plan of a female fitness model is very regimented and designed specifically to provide a lean, toned physique. A lot of work and dedication is required to get into great shape and develop the type of body that a female fitness model has. Their workout routine includes many factors, including various types of exercises and strict nutrition. With a little determination and hard work, it is possible to develop an extremely toned body by learning the workout plan of a fitness model.

Write Out a Daily Schedule of Exercises

Keeping a written plan or schedule of exercise is very important for the fitness model. Every body part must be taken into consideration and planned appropriately, which is very difficult to do without a written plan. Having an organized schedule and plan of attack is essential to get started in a fitness model’s exercise regimen.

Weight Lifting

Female fitness models train very hard with weights. It can be quite similar to bodybuilding, except cardio is also focused on to prevent bulking up and promote definition. The fitness model’s workout plan generally involves lifting heavy weights to build lean muscle tissue required. Developing the arms, shoulders, back, chest, legs and abdominals provide the basis on which to build defined muscles.

Basic weight lifting techniques will initially be used to build this lean muscle mass in the major muscles groups. Exercises such as squats, hamstring curls, bicep curls, tricep extensions and military press are usually incorporated into an exercise routine to develop the major muscles on the body. These are performed with heavy weights, and are lifted for about three to five sets of eight to 12 reps.


Supersets are also used in a female fitness model’s workout plan. A superset involves moving from one exercise to the other with little or no rest in between. It can be done using the same muscle group, or different muscles. For example, after 10 military presses, you would go directly into lateral dumbbell flies, which both work the shoulder muscles. The transition can also take place after no more than 30 seconds of rest if necessary. If supersets are conducted, the weight should be lightened accordingly to allow the participant to be able to perform the required number of reps for that particular exercise. Supersets should involve only three sets of between 12 to 20 reps to assure you fully exhaust your muscles.

Cardio Training

Cardio is very important to the female fitness model, as it helps to burn fat surrounding the muscles. This allows the muscles to gain definition by limiting the fatty tissue that can covers them. Cardio is usually incorporated into a fitness model’s daily exercise routine.

Since aerobic exercise associated with cardio is very exerting, many fitness models choose to save it for the latter part of their workout routine. This will allow them to reserve the energy required to lift weights and develop lean muscle mass. Once the muscles have been worked on, cardio is usually done for about 30 to 60 minutes following the weight lifting portion of the routine.


Although this article’s main focus is on a fitness model’s workout plan, it must be noted that the nutritional aspect of the plan is equally important. Without a proper diet plan, the exercise efforts will be hindered. A good diet will help increase muscle mass, and minimize fatty tissue.


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