Female Fitness Model Workout

There’s been a serious rise in popularity in women wanting to compete as fitness models. And it’s a great thing!

This has led to females embracing the weight-lifting culture that was once male dominated. In fact, now there’s female athletes that are stronger than most guys!

But here’s the problem; some women don’t know how to achieve the figure capable of placing in a fitness show.

For this reason, we’ve put together this guide – to help everyone succeed in their fitness journey. Check it out:

Bikini Fitness Model Workout Routine

Alright, so you want to get into shape (either for a competition, or just because it makes you happier).

Either reason is great. But first, we need to decide which days to train each muscle group.

If you already have a great schedule, then follow that. But this is for those starting from a clean plate.

Daily Training Schedule

  • Monday –  Glutes & Legs
  • Tuesday – Shoulders & Biceps
  • Wednesday – Back & Cardio
  • Thursday – Chest & Triceps
  • Friday – Abs & Cardio
  • Saturday – Compound lifts
  • Sunday – Rest

If you’re new to training, you might be thinking “WHAT?! I’ll only need to perform cardio twice per week?!”. In short, yes you will.

Simply put, you’ll be following an effective diet plan as part of your fitness journey. (which is just as important as your workout plan). We’ve included this below the workout.

Your diet will ensure that you are successful in trimming body fat. While weight training will ensure you sculpt that curvy and lean figure you want.

Anyway, we’ll take you through the exercises for each day – so you know exactly what you’re doing.

As we’ve mentioned, if you already have a set of exercises for each day, then that’s great. We’ve put this workout plan together for those that are looking for new workouts, or just getting started on their journey.

If you need a little extra boost before your training sessions, a pre-workout can work wonders.

Best pre-workouts for women 2021

Remember to warm up and stretch everyday, before you begin (2-3 min light cycle or rowing machine).

a fitness model in her bikini showing her incredible abs

Monday (Glutes & Legs)

This is the first day of your workout routine. It should also be one of your favorite workouts, as working your glutes & legs is the key to sculpting that poppin’ booty.

  • Weighted Walking Lunges – 4 sets of 10-12 lunges
  • Goblet Squats – 4 sets of 8-10 reps
  • Kettlebell Swings – 4 sets of 8-10 reps
  • Bulgarian Split Squats – 4 sets of 8-10 reps
  • Barbell Hip Thrusts – 4 sets of 8-10 reps

Tuesday (Shoulders, Biceps & Abs)

Your legs and booty should be aching, so you’re focusing on your shoulders & biceps here.

Don’t worry, you won’t get bulky by performing these exercises. Instead, you’ll achieve the toned upper body you’ve always worked towards.

  • Seated Dumbbell Press – 4 sets of 8-10 reps
  • Side Lateral Raises – 4 sets of 8-10 reps
  • Front Plate Raise – 4 sets of 8-10 reps
  • Bicycle Crunches – 4 sets of 20-30 reps
  • Kettlebell Russian Twist – 4 sets of 20-30 reps

Wednesday (Back & Cardio) 

Now, you’re moving onto working your back here. And as your legs should have recovered by this point – it’s time for cardio.

  • Wide-Grip Lat Pulldown – 4 sets of 8-10 reps
  • One-Arm Dumbbell Row – 4 sets of 8-10 reps
  • Seated Cable Rows – 4 sets of 8-10 reps
  • Chin-Ups – 4 sets until failure
  • Treadmill – 30 minutes run

Thursday (Chest & Triceps) 

You’ll be feeling the burn on your back and legs again, so we’re giving them a rest. This workout focuses on your chest and triceps – which should be quite fresh at this point.

  • Dumbbell Flat Chest Press – 4 sets of 10-12 reps
  • Incline Chest Flys – 4 sets of 10-12 reps
  • Tricep Dumbbell Kickbacks – 4 sets of 8-10 reps
  • Seated Tricep Press – 4 sets of 8-10 reps
  • Push-ups – 4 sets until failure

Friday (Abs & Cardio)

Back to abs and cardio. This is probably going to be the easiest session of the week, but don’t get used to it…

We’re hitting you hard tomorrow, so get this done and get ready to lift big on Saturday.

  • Decline Crunches – 4 sets of 20-30 reps
  • Kettlebell Russian Twist – 4 sets of 20-30 reps
  • Box Jump – 1 set – 20 jumps
  • Treadmill or cycle – 30 minutes

Saturday (Compound Lifts)

After that easy Friday, you’re in for a tough day in the office here. This is a workout consisting purely of compound movements.

If you’re thinking “I’ve only had 1 glutes and legs session this week”. Well, these compound lifts will hit those muscle groups hard, so you’ll be feeling the effects tomorrow…

  • Clean & Jerks – 4 sets of 10 reps
  • Back Squats – 4 sets of 10 reps
  • Seated Shoulder Press – 4 sets of 8-10 reps
  • Pull Ups – 4 sets until failure
  • Deadlifts – 4 sets of 8-10 reps

Sunday – Rest

a fitness model workout in the gym

Diet Plan

We mentioned this before taking you through the workout; following a clean diet plan is equally as important as sweating in the gym (if not more).

For example, you could run for hours on the treadmill everyday. But if you’re still consuming over your maintenance calorie limit, then you won’t lose any body fat.

This is exactly why we’ve given you a sample diet plan to follow; almost everyone will be under their maintenance calorie limit with this…

Check it out:


  • 4 egg whites
  • ⅓ cup (uncooked) instant oatmeal
  • 10 almonds

Total: 240 calories, 20g protein, 22g carbs, 8g fat


  • 4 oz skinless, boneless chicken breast
  • 3 oz sweet potato, boiled or baked, without skin
  • ½ oz English walnuts, shelled

Total: 258 calories, 26g protein, 17g carbs, 11g fat


  • 4 oz skinless, boneless chicken breast
  • ½ cup long-grain brown rice
  • 1 cup chopped broccoli, boiled or steamed

Total: 263 calories, 29g protein, 34g carbs, 3g fat


  • 1 scoop whey protein isolate
  • ½ large (8″) banana
  • 1 tbsp natural peanut butter

Total: 271 calories, 29g protein, 19g carbs, 9g fat


  • 5 oz cod
  • 1 white corn tortilla
  • 1 cup sliced zucchini, boiled

Salad with dinner

  • 2 cups mixed greens263
  • 10 almonds, crushed
  • ¼ cup cherry tomatoes, quartered
  • ¼ cup red onion
  • 2 tbsp balsamic vinegar

Total: 328 calories, 32g protein, 32g carbs, 9g fat


  • 1½ scoops whey protein isolate

Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Total: 1,518 calories, 174g protein, 124g carbs, 40g fat

Give your shred and edge with a quality fat burner. If you’re not sure where to start looking, we’ve reviewed countless supplements and found our favorites in this fat burner guide.

Best Fat Burners For Women

Summary: Female Fitness Model Workout

We spent a long time putting together this workout for you. And we even went through the trouble of creating a clean diet plan for you…you’re welcome…

Anyway, you can thank us by beginning your fitness journey and achieving your dream figure. Everyone can achieve this, so why not start now!

All it takes is the right workout and diet plan (which you now have), with a sprinkle of hard work and determination.

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    1. That is specific to your body strength. Choose moderately heavy weights. You would move up in weight every ~3 weeks.

    1. Hi Zama,

      The yolk of the egg contains most of the calories. Therefore, eating egg whites help to keep calories lower.

  1. Does anyone have any advice on what to do if you can only workout 5 days per week instead of 6? I work on Saturdays and Sundays where I’m standing on my feet all day, so I would be too exhausted to try and workout on Saturday. Will this workout plan be just as effective if I combine Saturday’s Compound Lifts workout with Friday’s Abs & Cardio workout?

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