This is how Aspen Rae builds the physique of a Goddess.
Aspen Rae symbolizes determination, discipline, dedication, strength, and beauty. Her incredible transformation from fitness enthusiast to bodybuilding champion has inspired countless individuals to pursue their fitness goals with vigor. But what exactly goes into her workout routine and diet that makes her stand out? This article dives deep into Aspen Rae’s bodybuilding regimen, offering insights and tips while providing valuable lessons for fitness enthusiasts and bodybuilders.
| Full Name: Aspen Rae | ||
| Weight | Height | Date Of Birth |
| Under 115 lbs. | 5’4” | 12/10/1990 |
| Profession | Era | Nationality |
| Adult Model, Fitness Model, Figure Competitor | 2010 | American |
Who Is Aspen Rae?
Aspen Rae is a renowned adult model, fitness enthusiast, and social media influencer known for her exceptionally toned and muscular physique. In addition to her successful modeling career, she has made her mark as a Figure competitor in NPC competitions.
Aspen Rae, hailing from Northern California, discovered her athletic spirit early on. With a natural affinity for long-distance running and swimming, she thrived and developed a deep passion for these sports. However, like many young adults, she sought new challenges post-high school. Seeking to enhance her strength and physique, Aspen embraced weightlifting and explored various exercises that pushed her limits and delivered the results she desired.
Her newfound passion for lifting led her to compete in NPC shows, where she quickly excelled. Initially entering the Bikini division, Aspen soon found her stride in the Figure division.
Simultaneously, Aspen ventured into modeling through adult acting — a path she was apprehensive about sharing with her religious parents. Yet, with their unwavering support, she embarked on her modeling career, dedicating herself to perfecting her physique and earning a living through her endeavors.
Nowadays, she enjoys spending most of her time traveling, which you can check out on her YouTube channel below:
Aspen Rae’s Workout Routine
Aspen Rae’s workout regimen is as disciplined as it is intense. She follows a structured five-day training split, focusing on different muscle groups daily. This balanced approach ensures comprehensive muscle development and adequate recovery time — a crucial element in bodybuilding.
Aspen Rae starts her training week by targeting her lagging muscle groups, which she believes are her lower body. Beginning with the weaker muscle groups while fresh allows them to catch up to the more dominant muscle groups since you’ll have more energy at the beginning of the week to push the weight and handle more workload. Moreover, she hits these muscle groups twice as much to aid her lagging muscles, which also helps them catch up to the rest of your physique.
Aspen Rae’s favorite exercises fall on a back day — assisted pull-ups and upright rows. Assisted pull-ups are great for targeting your back while allowing you to do more reps than bodyweight pull-ups because they take away some of your pulled weight. Upright rows develop the traps and delts.
She saves the end of the week for cardio to burn additional calories, improve her heart health, and burn fat. Her preferred form of cardio is HIIT (high-intensity interval training) workouts. She also likes to target her shoulders at the end of the week and uses Sunday as a complete rest day to enable her muscles, bones, and joints a day of complete rest from lifting.
Below is Aspen Rae’s full split workout routine.
Monday — Legs
| Exercise | Sets | Reps |
| Barbell Squat | 3 | 10 |
| Lunge | 3 | 15 |
| Leg Extension | 3 | 10 |
| Straight Leg Deadlift | 3 | 10 |
| Weighted Glute Bridge | 3 | 10 |
| Sumo Squat | 3 | 8 |
| Single-leg Leg Press | 3 | 10 |
Tuesday — Arms
| Exercise | Sets | Reps |
| EZ-bar Curl | 5 | 10 |
| Dumbbell Curl | 3 | 10 |
| Close-grip Bench Press | 5 | 12 |
| Dip | 4 | max |
| Skull Crusher | 4 | 10 |
| Tricep Pushdown | 3 | 10 |
| Hammer Curl | 4 | 10 |
Wednesday — Back & Abs
| Exercise | Sets | Reps |
| Assisted Pull-up | 2 | 10 |
| Cable Upright Row | 4 | 15 |
| Russian Twist | 4 | 20 |
| V-up | 4 | 15 |
| Dead Bug | 4 | 15 |
| Hanging Leg Raise | 4 | 12 |
| Bicycle Crunch | 4 | 20 |
| Single-Arm Upright Row | 4 | 10 |
| Lat Pulldown | 4 | 10 |
Thursday — Legs
| Exercise | Sets | Reps |
| Leg Extension | 5 | 10 |
| Smith Machine Squat | 6 | 15 |
| Smith Machine Lunge | 4 | 8 |
| Barbell Deadlift | 5 | 10 |
| Barbell Dip | 4 | 12 |
Friday — Cardio (HIIT)
4 Rounds, 1 minute rest between rounds
Saturday — Shoulders
| Exercise | Sets | Reps |
| Dumbbell Shoulder Press | 4 | 10 |
| Lateral Raise | 4 | 8 |
| Upright Row | 4 | 12 |
| Alternating Dumbbell Front Raise | 4 | 10 |
| Rear Delt High Rope Pull Raise | 4 | 12 |
Aspen Rae’s Diet Plan
Aspen Rae’s diet is meticulously planned to fuel her rigorous workout schedule and support muscle growth. Her nutrition plan focuses on macronutrient balance, ensuring she gets adequate protein, carbohydrates, and healthy fats every meal.
Protein is the backbone of Aspen’s diet. She consumes lean sources like chicken, fish, and plant-based proteins to repair and build muscle tissue. For carbohydrates, she opts for complex options such as sweet potatoes, brown rice, and whole grains, which provide sustained energy throughout the day.
Fats are crucial in hormone regulation and overall health. Aspen includes healthy fats from sources like avocados and almond butter, contributing to a feeling of fullness and satisfaction.
Meal timing is another crucial aspect of Aspen’s diet. She spaces her meals evenly throughout the day, consuming six meals to maintain energy levels and optimize nutrient absorption. Pre- and post-workout meals are essential, as they provide the necessary fuel for exercise and aid in recovery (1).
Here’s Aspen Rae’s diet meal plan:
Meal 1
- Egg whites
- ½ cup of oatmeal with berries
- Almond butter
Meal 2
- Grilled chicken
- Baked sweet potatoes
- Steamed broccoli
Meal 3
Meal 4
- Grilled chicken
- Brown rice
- ½ an avocado
Meal 5
- Grilled fish
- Steamed veggies
Meal 6
- Chicken breast
- Sweet potato
- ½ an avocado
Supplements
As a former professional bodybuilder, Aspen Rae’s success depends on supplements. She takes BCAAs and protein powder to help with muscle growth and recovery (2). She also aids fat loss with a fat burner and consumes pre-workouts for enhanced workout performance.
Workout & Diet Notes
Understanding the synergy between diet and exercise is essential for anyone looking to emulate Aspen Rae’s success. A well-balanced diet complements a rigorous workout routine, fueling the body with the nutrients it needs to perform and recover. Additionally, supplementing with the right supplements can help fuel bodybuilding success.
Aspen’s approach teaches us that bodybuilding isn’t just about lifting weights; it’s a lifestyle encompassing physical activity and mindful eating. By tuning into her body’s nutritional needs, Aspen ensures she gets the most out of her training sessions and maintains her progress over time.
Consistency is key in both diet and exercise. Regular workouts and balanced meals create a foundation for long-term success, helping bodybuilders achieve their desired physique while maintaining overall health.
For those ready to start their own transformation, consider integrating elements of Aspen Rae’s regimen into your lifestyle. Here’s to a healthier, stronger you!
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References
- Vliet, S. V., Beals, J. W., Martinez, I. G., Skinner, S. K., & Burd, N. A. (2018). Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption. Nutrients, 10(2), 224. https://doi.org/10.3390/nu10020224
- Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports medicine (Auckland, N.Z.), 45(1), 111–131. https://doi.org/10.1007/s40279-014-0242-2
