Buff Bride: Wedding Workouts

Choose your dress and then select your workout program. Here's how to sculpt your body to look best in your dress!

Main | Training | Nutrition | Supplementation

Yes, you can get slim and trim for your wedding, but you can also sculpt some sexy muscles that enhance the the cut of your dress. We have the workout programs that will help you do it!

The workouts listed below are organized by goal. Select the workout program that most closely matches yours. If you want more emphasis on your shoulders and back for that low-cut, open-back number, try the upper-body split. If, on the other hand, you want your booty to pop in your mermaid gown, or you have a short dress in mind, try the lower-body split.

Each day, choose one of the workouts in the listed articles. You can repeat that workout each week or rotate in the other workout options. Follow the program the best you can. If you're short on time or don't have the exact equipment, feel free to make alterations where necessary.

Yes, you can get slim and trim for your wedding, but you can also sculpt some sexy muscles that enhance the the cut of your dress.

If your goal is an all-over transformation, then try one of our free trainers. They'll provide expert training, nutrition , and supplementation advice so you can look great no matter what dress you've chosen!

Option 1 Booty-ful Bride (lower-body emphasis)

This workout schedule is best for a woman who wants to prioritize her lower body. To use it, choose one of the workouts in the articles below for each body part and work hard. If you're ever in a time crunch, you can change the workouts to fit your schedule.




Monday Legs

5 Best BodySpace Leg Workouts For Women!

Hey ladies! Want to build strong, well- defined, athletic legs? Here are 5 of the best BodySpace leg workouts for women!

Ashley Hoffmann's High-Frequency Leg Workout

Do your legs need some extra focus? Ashley Hoffmann trains hers 3 days per week for insane results!

Leg Workouts For Women: A Girl's Guide To Glam Gams

Hey ladies! Want to know the most effective ways to train your legs and glutes? Here's everything you need to build shapely legs and a firm booty so you can rock the heck out of those jeans.




Tuesday Cardio and abs

Cardio

Cardio Kickboxing With Chady Dunmore

A cardio blast doesn't require a treadmill. Ditch the machine and spike your heart rate with this kickboxing workout.

Plyometric Training: 3 Fat-Burning Plyo Workouts

Burn fat, boost your speed, increase your power, and get conditioned with these fun plyometric workouts from Jessie Hilgenberg and Lais DeLeon!

Ashley Conrad's Fat-Burning, Muscle-Building Celebrity Circuit

If you think circuit training is easy, think again. Ashley Conrad's hardcore circuit workout will challenge, redefine, and transform your body.

Abs

Ashley Hoffmann's Abs Workout: 6 Tips For Awesome Abs!

Ashley Hoffmann is the proud owner of great-looking six-pack. Here are six of her training and nutrition tips to help you carve your own awesome abdominals!

Tight Abs In 10 Minutes: Zuzka Light's High-Intensity Core Workout Video

Burn fat at a breakneck pace and carve your very own six-pack with this high-intensity, ten-minute abs workout!

Ab-Dominate: Your No-Crunch Core Workout

Stuck in sit-up stagnation? There's a reason you're not seeing the carved abs you crave. Get your abdominal answers here!




Wednesday Chest and shoulders

Chest

Why Women Can't Afford To Avoid Chest Training!

Three moves equal one PEC-tacular chest with this super-efficient program for women.

A Girl's Gotta Bench: Chest Workout And Training Tips

A great upper body is incomplete without chest training. Find out why you shouldn't be copping out of your chest workout!

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 19

No matter if you're a lady or a gentleman, chest and shoulder training is a vital aspect of Elite Body. The body's symmetry, balance, and shape are created from a strong chest and wide shoulders.

Shoulders

Laura Bailey's Shoulder-Sculpting Workouts

How can you make your waist look smaller without shrinking it? You can round your shoulders to create the same visual effect. Let Laura Bailey show you how!

Shoulder Work Ahead: Jessie Hilgenberg's Delt Workout

Build strong, round shoulders with this mass-making deltoid workout from IFBB Figure pro Jessie Hilgenberg! With great symmetry comes a great physique.

Brittany Tacy's Sexy Shoulder Workout

Stately shoulders are the key to any well-rounded physique. Build sculpted shoulders with this workout from IFBB bikini pro Brittany Tacy.




Thursday Rest




Friday Glutes and back

Glutes

Iron Buns: Ashley Kaltwasser Glutes Workout

Reigning Bikini Olympia queen Ashley Kaltwasser has some booty-shaping secrets to share! Learn how you can improve your glute workouts for a firmer, rounder behind.

The Secret To Gorgeous Glutes

IFBB Bikini Pro Nathalia Melo shares her glute-sculpting exercise secrets! Looking to improve your rear view? This is the plan for you!

Round Butt, Rockin' Body: Glute Training For Women

Hey ladies! If you focus on training your glutes, you'll get a whole body's worth of benefits! Here's the best way to a better rear end and a more aesthetic physique.

Back

Ashley Hoffmann's Best Workout For Building A Sculpted Back

Bring up your back and round out your physique with these killer tips and extremely effective workout from Neon athlete Ashley Hoffmann!

Jamie Eason's LiveFit Trainer: Day 2

Today we're in the gym working on the bombshell muscles: back and biceps.

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 11

An athletic body and great physique aren't complete without a strong back. Here's the workout that will build strong and aesthetic traps and lats!




Saturday Cardio and arms

Cardio

5 Keys To Doing High-Intensity Intervals The Right Way

Cardio may be boring, but at least you'll burn far more calories when you follow these 5 rules for making HIIT workouts vastly more effective.

4 Fat-Blasting Cardio Workouts

Cardio doesn't have to be a snooze fest. Crank up the intensity and revitalize your training with these fun workouts.

15 Minutes To Fit: Zuzka Light's Cardio Slim-Down Workout

You need to do cardio, and you need to get stronger? Well, this cardio circuit provides both! Your heart rate will increase and your muscles will feel the tension of kettlebell lifts. Join me and get slim!

Arms

Arms Workout For Women: A Girl's Guide To Guns

Who says biceps curls are for dudes only? Here's why every lady should be training her biceps and triceps for stronger, better-looking arms!

Arms Advantage: 5 Tips For A Great Arms Workout Routine

Ashley Hoffmann has one of the best physiques in the biz. Here are 5 of her favorite arm-building tips you can use in your workouts or in Ashley's own arms blitz!

5 Star Arm Workouts!

Check out this master list of the most result-producing arm routines in bodybuilding history!




Sunday Rest







Option 2 Bare-Shouldered Bride (upper-body emphasis)

If you want to show off your arms, shoulders, or back in your sweetheart ball gown, this is the schedule you need. Each day, select one of the workouts in the articles below. You can repeat that workout or rotate in the others for that day. It's OK to alter the workouts for length if you need.




Monday Shoulders

Brittany Tacy's Sexy Shoulder Workout

Stately shoulders are the key to any well-rounded physique. Build sculpted shoulders with this workout from IFBB bikini pro Brittany Tacy.

5 Super Shoulder-Training Techniques

If you're in the market for round, shapely shoulders, let Ashley Hoffmann show you how to build them. Here are five of her favorite shoulder-building techniques. Apply them to your own training or follow Ashley's super shoulder workout!

Laura Bailey's Shoulder-Sculpting Workouts

How can you make your waist look smaller without shrinking it? You can round your shoulders to create the same visual effect. Let Laura Bailey show you how!




Tuesday Cardio and abs

Cardio

Cardio Kickboxing With Chady Dunmore

A cardio blast doesn't require a treadmill. Ditch the machine and spike your heart rate with this kickboxing workout.

4 Fat-Blasting Cardio Workouts

Cardio doesn't have to be a snooze fest. Crank up the intensity and revitalize your training with these fun workouts.

Ashley Conrad's Fat-Burning, Muscle-Building Celebrity Circuit

If you think circuit training is easy, think again. Ashley Conrad's hardcore circuit workout will challenge, redefine, and transform your body.

Abs

Chady Dunmore's Abdominal Workout: 7 Moves To Sexy Abs

Your diet might be perfect, but you need some muscle on your abs in order to see a six-pack. Here's how to build better abs!

Tight Abs In 10 Minutes: Zuzka Light's High-Intensity Core Workout Video

Burn fat at a breakneck pace and carve your very own six-pack with this high-intensity, ten-minute abs workout!

Awesome Abdominal Workouts For Women!

Raise your hand if you want better abs! These 8 moves combined into 5 routines add up to you building one awesome core.




Wednesday Legs

Leg Workouts For Women: A Girl's Guide To Glam Gams

Hey ladies! Want to know the most effective ways to train your legs and glutes? Here's everything you need to build shapely legs and a firm booty so you can rock the heck out of those jeans.

5 Best BodySpace Leg Workouts For Women!

Hey ladies! Want to build strong, well- defined, athletic legs? Here are 5 of the best BodySpace leg workouts for women!

Round Butt, Rockin' Body: Glute Training For Women

Hey ladies! If you focus on training your glutes, you'll get a whole body's worth of benefits! Here's the best way to a better rear end and a more aesthetic physique.




Thursday Rest




Friday Back and chest

Back

Sexy Back: Jessie Hilgenberg Back Workout

Your back is an essential piece of a balanced, symmetrical physique. Start building yours with IFBB Figure Pro Jessie Hilgenberg's video back workout!

Ashley Hoffmann's Best Workout For Building A Sculpted Back

Bring up your back and round out your physique with these killer tips and extremely effective workout from Neon athlete Ashley Hoffmann!

Figure Girls, Sculpt Your Upper Body With Fast No-Nonsense Workout!

There's nothing that says 'figure or fitness competitor' like a wide upper back, and a teeny-tiny waist! Start seeing greater success in competition by following this fast pace no-nonsense workout.

Chest

Why Women Can't Afford To Avoid Chest Training!

Three moves equal one PEC-tacular chest with this super-efficient program for women.

A Girl's Gotta Bench: Chest Workout And Training Tips

A great upper body is incomplete without chest training. Find out why you shouldn't be copping out of your chest workout!

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 19

No matter if you're a lady or a gentleman, chest and shoulder training is a vital aspect of Elite Body. The body's symmetry, balance, and shape are created from a strong chest and wide shoulders.




Saturday Cardio and arms

Cardio

Plyometric Training: 3 Fat-Burning Plyo Workouts

Burn fat, boost your speed, increase your power, and get conditioned with these fun plyometric workouts from Jessie Hilgenberg and Lais DeLeon!

5 Keys To Doing High-Intensity Intervals The Right Way

Cardio may be boring, but at least you'll burn far more calories when you follow these 5 rules for making HIIT workouts vastly more effective.

5 CrossFit Workouts You Can Do Anywhere

Don't let holiday travel or family gatherings get in the way of your workouts. Here are 5 quick, intense CrossFit workouts you can do anywhere, anytime!

Arms

Arms Workout For Women: A Girl's Guide To Guns

Who says biceps curls are for dudes only? Here's why every lady should be training her biceps and triceps for stronger, better-looking arms!

Arms Advantage: 5 Tips For A Great Arms Workout Routine

Ashley Hoffmann has one of the best physiques in the biz. Here are 5 of her favorite arm-building tips you can use in your workouts or in Ashley's own arms blitz!

Samantha Leete's Sculpted Arm Workout!

Kiss that arm jiggle goodbye with this intense biceps and triceps workout from athlete Samantha Leete. It's time to win the arms race!




Sunday Rest




Option 3 Try one of our free trainers

If your goal is an all-over transformation rather than fitting a specific dress, you may opt to follow one of Bodybuilding.com's free, comprehensive fitness plans. We have many options, so you can choose a program that best fits your timeline.

Each plan provides the workout program, nutrition plan, supplement guidance, and motivation you need to build muscle and lose fat—no matter how much time you have until your wedding. Our expert-designed plans are like hiring the world's best personal trainer, except you don't have to pay for this one!

LiveFit

Goal: transform your body
Length: 12 weeks
Fitness level: anyone

If you have 12 weeks until your final fitting, LiveFit is your perfect match! LiveFit is designed by fitness model and renowned trainer Jamie Eason. She'll help you build muscle and burn fat through three 4-week phases.

Clutch Cut

Goal: lose fat
Length: 3 weeks
Fitness level: intermediate

If you want a faster-paced, hardcore cut program so you can slim down in a short time before your wedding, try Ashley Conrad's Clutch Cut.

Elite Body

Goal: lose fat, build muscle
Length: 4 weeks
Fitness level: intermediate

If you enjoy training like an athlete, you'll love IFBB Figure Pro Erin Stern's Elite Body Trainer. Stern's fun-but-challenging program will help you build a leaner, stronger body in just four weeks.

Clutch Life

Goal: lose fat, build muscle
Length: 30 days
Fitness level: novice to intermediate

If you'd rather work out in the comfort of your own home gym, try celebrity trainer Ashley Conrad's Clutch Life program! No matter where you are—your living room or a hotel room&mash;you can train alongside Ashley and stay on track.

Main | Training | Nutrition | Supplementation