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Aspen Rae Workout Routine

Hanna Walther Author Profile



Aspen Rae's Workout Routine and Diet

What does Aspen Rae’s workout routine look like?

Aspen Rae is an American fitness model, figure competitor, adult actress, and social media influencer. She got into weightlifting in college and found a great trainer who helped her gain muscle quickly and prepared Aspen for her first show.

The Northern California native began competing in NPC bikini shows in 2016.

Aspen earned her Pro card at the 2017 NPC Championships, where she took first place.

While we’ve done thorough research on the Aspen Rae workout routine and diet, this is not her exact routine.

The information is based on our understanding of what Aspen Rae does in the gym when preparing for a competition, based on interviews, her own commentary, and information from others in the fitness industry.


Current Stats 

  • Height:‎ 5’4″
  • Weight: 115 pounds
  • Age: 31 years old
  • Birthday:  December 10, 1990
  • Accolades: 2016 NPC San Francisco 1st place, 2017 NPC San Jose Championships 1st place, 2017 NPC USA Championships 1st place


Workout Principles

After her quick success on the fitness stage, Aspen Rae amassed a large social media following and fan base who were inspired by the fitness icon.

Her fitness journey has been versatile; she dabbled in the bikini division before ultimately deciding to become a figure competitor so she could have more freedom in the gym to get strong and build muscle.

Aspen Rae shares tons of fitness content on her YouTube channel, where she can be seen traveling the world, working out, and sharing her life as a bikini model.


Aspen Rae’s Workout Routine

Aspen Rae is incredibly dedicated to the sport and spends almost every day in the gym, even in the off-season.

When she switched to the figure division of the NPC, Aspen felt capable of lifting heavy weights and training her body to reach its full potential.

Here is the Aspen Rae workout routine:


Monday – Legs

Aspen Rae feels that her legs are her weakest area, so she trains them twice a week. She uses slow movements to build strength without causing strain on any muscle group.

Aspen believes it’s easy to train your strongest body parts; focusing on the weak ones takes much more effort and patience.

  1. Barbell squat (3 sets, 10 reps)
  2. Lunge (3 sets, 15 reps)
  3. Leg extension (3 sets, 10 reps)
  4. Straight leg deadlift (3 sets, 10 reps)
  5. Weighted glute bridge (3 sets, 10 reps)
  6. Sumo squat (3 sets, 8 reps)
  7. Single-leg press (3 sets, 10 reps)


Tuesday – Arms

Here’s the arm workout Aspen Rae performs on Tuesday.

  1. EZ-bar curl (5 sets, 10 reps)
  2. Dumbbell curl (3 sets, 1o reps)
  3. Close-grip bench press (5 sets, 12 reps)
  4. Dip (4 sets, rep til failure)
  5. Skull crushers (4 sets, 10 reps)
  6. Tricep pushdowns (3 sets, 10 reps)
  7. Hammer curls (4 sets, 10 reps)


Wednesday – Abs & Back

Aspen Rae shares that two of her favorite strength training exercises are assisted pull-ups and upright rows. These movements work towards helping Aspen carve that muscular upper body and keep her looking shredded.

  1. Assisted pull up (2 sets, 10 reps)
  2. Cable upright rows (4 sets, 15 reps)
  3. Russian twist (4 sets, 20 reps)
  4. V-up (4 sets, 15 reps)
  5. Dead bug (4 sets, 15 reps)
  6. Hanging leg raise (4 sets, 12 reps)
  7. Bicycle crunch (4 sets, 20 reps)
  8. Single-arm upright row (4 sets, 10 reps)
  9. Lat pull-down (4 sets, 10 reps)


Thursday – Legs

For her second leg day of the week, Aspen Rae performs these glute and quad-targeted exercises.

  1. Leg extension (5 sets, 10 reps)
  2. Smith machine squat (6 sets, 15 reps)
  3. Smith machine lunge (4 sets, 8 reps)
  4. Barbell deadlift (5 sets, 10 reps)
  5. Barbell dip (4 sets, 12 reps)


Friday – Cardio

Aspen Rae performs some high-intensity interval training (HIIT) to improve her conditioning, build endurance, and train her muscles in a different way.

  1. Warm-up on the exercise bike

Jump rope interval workout:

  1. Mountain climbers (45 reps)
  2. Pushups (30 reps)
  3. Front plank (1-minute hold)
  4. Jump rope (1 minute)

Repeat 4 times, rest for 1 minute after each round of jump rope.


Saturday – Shoulders

Aspen Rae kicks off the weekend with this shoulder program:

  1. Dumbbell shoulder press (4 sets, 10 reps)
  2. Lateral raise (4 sets, 8 reps)
  3. Upright row (4 sets, 12 reps)
  4. Alternating dumbbell front raise (4 sets, 10 reps)
  5. Rear-delt high rope pull raise (4 sets, 12 reps)


Sunday – Rest

Aspen Rae rests on Sundays. She meal preps, spends time working, and relaxes at home. She may go on an easy walk or hike, but otherwise, she lets her body recover and prepare for upcoming workouts.


Aspen Rae’s Diet 

Nutrition has a huge influence on Aspen’s physique; she is selective with the foods she eats because she fuels her body to build muscles.

Aspen eats six meals a day to keep her metabolism active, and she is very disciplined with her carbohydrate intake, lean meats, and healthy fats. She rarely allows herself a cheat meal; however, in the off-season, she is slightly less disciplined and enjoys more of her favorite foods.

Here is Aspen Rae’s diet:  

Meal 1

  • Egg whites
  • 1/2 cup of oatmeal with berries
  • Almond butter

Meal 2

  • Grilled chicken
  • Baked sweet potatoes
  • Steamed broccoli

Meal 3

  • Grilled fish
  • Brown rice
  • Steamed veggies

Meal 4

  • Grilled chicken
  • Brown rice
  • 1/2 an avocado

Meal 5

  • Grilled fish
  • Steamed veggies

Meal 6

  • Chicken breast
  • Sweet potato
  • 1/2 an avocado



Aspen Rae takes several supplements to keep her body looking cut and toned. As an adult model and professional fitness coach, it’s important to fill in the gaps where fitness and nutrition fall short.



From figure competitions, personalized training, and nude modeling, Aspen Rae exemplifies how following one dream can lead to many other opportunities in the process. She inspires other girls to pick up the heavy weights in the gym without worrying about what people may think.

Aspen Rae’s career began when she stepped out of her comfort zone and pursued a career in fitness. She’s a fitness personality that both men and women can admire for her dedication to the sport, her impressive muscle definition, and her tenacity to keep reaching for more.

What do you think about Aspen Rae’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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