Fitness 360: Abel Albonetti, Model Behavior

Find out how this former runway model and hard gainer packed on the muscle and became a motivational force.

RSP athlete and fitness model Abel Albonetti didn't grow up shredded.

In fact, he grew up relatively sheltered. He was homeschooled his entire life, so he never had the chance to play football, basketball, or baseball like his friends in public school. Bummed about this lack of involvement in sports, Abel ultimately found solace in the gym.

"Watching all my friends play sports left me wanting to do something active, so I worked out" Albonetti says.

As soon as he began to see results, he fell in love with training and dedicated himself to a fit lifestyle. In fact, this love of fitness is what ultimately thrust Albonetti into the spotlight.

Watch Albonetti's story and get his full training, nutrition, and supplement plan below!

Fitness Over Fashion

When he was 20 and had already put in a few years under the bar, Albonetti was approached by a recruiter from a local modeling agency. "I was working out at the YMCA, and he came up to me and said that I looked like I could model," he says.

Abel Albonetti Fitness 360
Watch the video - 5:38



From there, Albonetti spent some time on the catwalk repping different clothing lines, but as time went on, it became clear that he would have to choose between fitness and fashion. "I did a photoshoot with a teenage clothing line, and their immediate reaction was, "Oh wow, you're bigger than we thought,'" Albonetti recalls. "I didn't fit into most of their clothing and knew I had to decide what I was going to do: model or build my physique."

"I really wanted to see what my body could achieve if I pushed (my) boundaries."

Industry legends like Greg Plitt inspired Albonetti to go full steam ahead on the fitness path. "I looked at bodies like his and thought, "Wow, I'd like to look like them someday,'" he says. "I really wanted to see what my body could achieve if I pushed those boundaries." Albonetti ultimately combined his passions and transitioned to fitness modeling, but adding mass didn't come easily.

Consistency is Key

"There was never a time when I was putting on tons of muscle," Albonetti says. "It's always been a struggle for me to put on size. It took years for me to build up, but lifting heavy was ultimately key."

As a novice lifter, Albonetti was able to see results from a relatively unstructured training plan. "When I first started, I was doing full-body circuits," he says of those beginning days, "but then I did research and realized that training a muscle group at a time worked better."

"You've got to keep going and keep pushing. Even if you don't see the results right then, they'll come. You have to trust the process."

Attacking a body-part split allowed Albonetti to lift heavier to stimulate serious muscle growth, but that doesn't mean you can just stack a bunch of plates on a bar, push through a few reps, and expect to wake up swole. Carving a killer physique takes time.

"A lot of teenagers are like, 'I'm not seeing results, and I've been going to the gym for six months,'" Albonetti says. "You've got to keep going and keep pushing. Even if you don't see the results right then, they'll come. You have to trust the process."

Making a Difference

These days, as an athlete and working fitness model, Albonetti's main focus is to give back. He wants to positively impact people who are struggling to get fit. He's helped many people reach their goals by teaching motivation and persistence, a path he wants to continue upon.

"My goal in the fitness industry is to help people both physically and mentally," he says." A lot of people out there are overweight, and they're looking for answers. I want to help them to get healthier and just enjoy life."

Abel's Daily Nutrition Regimen

When it comes to nutrition, Albonetti recognizes how much of an impact diet has on his physique. While he could eat whatever he wanted as a teen, he's had to tighten the reins as he's gotten older. "From about 20-25 years old, my metabolism slowed down," Albonetti says. "Now diet plays a huge role for me in terms of building muscle, losing weight, and getting ready for competitions and photo shoots."

Abel's go-to method for getting lean is carb cycling. While carbs eaten in excess or at the wrong times can lead to fat storage, they're not the enemy. In fact, they're essential! Carbohydrates energize the body, fuel workouts, and prevent fatigue by replenishing glucose and glycogen stores. However, strategically cycling carbs allows Albonetti to focus on burning fat or fueling performance at specific times.

"From about 20-25 years old, my metabolism slowed down," Albonetti says. "Now diet plays a huge role for me in terms of building muscle, losing weight, and getting ready for competitions and photo shoots."

"For me, carb cycling is one of the best ways to actually put on size and lose body fat," he says. For contest prep, he usually carb cycles with three low-carb days followed by one high-carb day. Below is a sample of one of his low-carb days.

Meal 1: 7 a.m.

Now MCT Oil: 2 tbsp (mixed in)


Meal 2: 10 a.m.

80/20 Ground beef: 6 oz.


Green beans: 2 cups


Meal 3: 1 p.m. (pre-workout)

Coconut oil: 1 tbsp


Olé Mexican Foods High-Fiber Soft Taco Wrap: 1


Meal 4: 5 p.m. (post-workout)

Chicken breast: 6 oz.


Broccoli: 2 cups


Meal 5: 8 p.m.

Chicken breast: 6 oz.


Avocado: 1 medium


Bolthouse Farms Yogurt Ranch Dressing: 2 tbsp



Abel's Training Regimen

Albonetti lifts six days a week, hitting his legs, calves, chest, shoulders, and abs multiple times. He uses Sundays for recovery, but still takes part in 30 minutes of low-intensity incline walking or a light jog outside.

Monday through Saturday, he does his cardio in the morning, and his weight training later in the day. He also splits his shoulder and arm day into morning and afternoon workouts.

Day 1: Legs and calves
1

Bicycling, Stationary

30 sec. fast/2 min. rest, repeat for 10 rounds
Bicycling, Stationary Bicycling, Stationary

2

Barbell Squat

7 pyramid sets of 12, 12, 10, 8, 6, 4, 4 reps, 1 dropset of 6 reps
Barbell Squat Barbell Squat

3

Hack Squat

5 sets of 12-15 reps
Hack Squat Hack Squat

4

Leg Press

5 pyramid sets of 15, 12, 10, 8, 6 reps, 1 dropset of 6 reps
Leg Press Leg Press

Superset
5

Leg Extensions

4 sets of 15 reps
Leg Extensions Leg Extensions

Dumbbell Lunges

4 sets of 12 reps
Dumbbell Lunges Dumbbell Lunges

6

Dumbbell Squat

3 sets of 12 reps
Dumbbell Squat Dumbbell Squat

Day 2: Chest and abs
1

Jogging-Treadmill

6 sets of 10-12 reps, 30 sec. rest
Jogging-Treadmill Jogging-Treadmill

2

Barbell Incline Bench Press Medium-Grip

6 sets of 10-12 reps, 30 sec. rest
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Dumbbell Bench Press

6 sets of 10-12 reps, 30 sec. rest
Dumbbell Bench Press Dumbbell Bench Press

Superset
4

Smith Machine Incline Bench Press

4 sets of 12-15 reps, 30 sec. rest
Smith Machine Incline Bench Press Smith Machine Incline Bench Press

Incline Dumbbell Flyes

4 sets of 12-15 reps, 30 sec. rest
Incline Dumbbell Flyes Incline Dumbbell Flyes

Superset
5

Barbell Bench Press-Wide Grip

4 sets of 12 reps, 30 sec. rest
Barbell Bench Press-Wide Grip Barbell Bench Press-Wide Grip

Butterfly

4 sets of 15 reps, 30 sec. rest
Butterfly Butterfly

Superset
6

Incline Cable Flye

7 sets of 12-15 reps, 30 sec. rest
Incline Cable Flye Incline Cable Flye

Pushups

to failure
Pushups Pushups

ab circuit: repeat 4 times
7
Hanging Leg Raise Hanging Leg Raise
Rope Crunch Rope Crunch

Plate Twist

15 reps, each side
Plate Twist Plate Twist

Day 3: Back and calves
1
Running, Treadmill Running, Treadmill

2

Weighted Pull Ups

5 sets of 8-12 reps
Weighted Pull Ups Weighted Pull Ups

3

Wide-Grip Lat Pulldown

5 sets of 12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

Bent Over Barbell Row

4 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row

5
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

6

Underhand Cable Pulldowns

4 sets of 12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

Superset
7

Seated Cable Rows

4 sets of 15 reps
Seated Cable Rows Seated Cable Rows

One Arm Lat Pulldown

4 sets of 15 reps
One Arm Lat Pulldown One Arm Lat Pulldown

8

Incline Bench Pull

4 sets of 12-15 reps
Incline Bench Pull Incline Bench Pull

Superset
9

Pullups

to failure, 30 sec. rest
Pullups Pullups

Pullups (underhand)

to failure, 30 sec. rest
Pullups Pullups

10
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise

11

Calf Press On The Leg Press Machine (single leg)

4 sets of 12 reps (stretch on last set)
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

12

Seated Calf Raise

3 sets of 30 reps
Seated Calf Raise Seated Calf Raise

Day 4: Shoulders and arms
Morning: Shoulders
1

Dumbbell Shoulder Press

5 sets of 8-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

2

Standing Military Press

4 sets of 8-12 reps
Standing Military Press Standing Military Press

3

shoulder Press on leg press

4 sets of 8-12 reps
Leg Press Leg Press

4

Side Lateral Raise

5 sets of 15 reps
Side Lateral Raise Side Lateral Raise

5
Side Lateral Raise Side Lateral Raise

Superset
6

Reverse Machine Flyes

3 sets of 12 reps
Reverse Machine Flyes Reverse Machine Flyes

Cable Rear Delt Fly

3 sets of 12 reps
Cable Rear Delt Fly Cable Rear Delt Fly

Superset
7

Barbell Shrug

5 sets of 10-15 reps
Barbell Shrug Barbell Shrug

Dumbbell Shrug

5 sets of 10-15 reps
Dumbbell Shrug Dumbbell Shrug

afternoon: arms
8
Standing Alternating Dumbbell Press Standing Alternating Dumbbell Press

9

Barbell Curl

4 sets of 12 reps
Barbell Curl Barbell Curl

10

Preacher Curl

4 sets of 12 reps
Preacher Curl Preacher Curl

11

Hammer Curls

4 sets of 8-12 reps
Hammer Curls Hammer Curls

Superset
12

Overhead Cable Curl

4 sets of 15 reps
Overhead Cable Curl Overhead Cable Curl
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

13
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

14

EZ-Bar Skullcrusher

5 sets of 8-12 reps, last set is a dropset
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

15
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Superset
16
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

Triceps Pushdown

4 sets of 12 reps
Triceps Pushdown Triceps Pushdown

17

Pushups (Close and Wide Hand Positions)

3 sets to failure, 30 sec. rest
Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions)

Day 5: Legs and calves
1

Lying Leg Curls

5 sets of 15 reps
Lying Leg Curls Lying Leg Curls

2

Front Squat (Bodybuilder)

6 pyramid sets of 15, 12, 10, 8, 6, 4 reps, 1 dropset of 6 reps
Front Squat (Bodybuilder) Front Squat (Bodybuilder)

3
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

4

Leg Press

4 sets of 15 reps
Leg Press Leg Press

5

Seated Leg Curl

4 sets of 12 reps
Seated Leg Curl Seated Leg Curl

6

Calf Press On The Leg Press Machine

10 sets of 10 reps, 30 sec. rest
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

7

Standing Calf Raises

4 sets of 12 reps
Standing Calf Raises Standing Calf Raises

8

Seated Calf Raise

5 sets of 20 reps
Seated Calf Raise Seated Calf Raise

Day 6: Chest, back, shoulders, and abs
1

Jogging-Treadmill

10 sprints of 15 second, rest 90 sec.
Jogging-Treadmill Jogging-Treadmill

2

Barbell Deadlift

6 pyramid sets of 12, 10, 8, 6, 4, 20 reps
Barbell Deadlift Barbell Deadlift

3

Barbell Bench Press - Medium Grip

6 pyramid sets of 12, 10, 8, 6, 4, 20 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

4

Standing Military Press

6 pyramid sets of 12, 10, 8, 6, 4, 20 reps
Standing Military Press Standing Military Press

giant set
5

Butterfly

4 sets of 15 reps
Butterfly Butterfly

Pullups

4 sets to failure
Pullups Pullups

Side Lateral Raise

4 sets of 12 reps
Side Lateral Raise Side Lateral Raise

ab circuit: repeat 4 times
6

Ab Roller

30 reps
Ab Roller Ab Roller
Decline Crunch Decline Crunch
Decline Oblique Crunch Decline Oblique Crunch

Day 7: Rest/cardio

Abel's Daily Supplementation Regimen

While it doesn't make or break his progress, or play as big of a role as whole-food nutrition, supplementation is essential to Albonetti's diet. "I take protein, creatine, fish oil, CLA, and a multivitamin," he says.

Albonetti cycles his pre-workout. "I'll go two months on and then a month without to give my body a break from the stimulants," he says.

Albonetti cycles his pre-workout. "I'll go two months on and then a month without to give my body a break from the stimulants," he says. Pre-workouts generally contain stimulants like caffeine that, while giving you an initial added edge at the gym, can have less of an impact as your body adapts to them. If a scoop of pre-workout is an integral part of your workout regimen, cycle off every 6-8 weeks to so you don't become too caffeine-tolerant.

If you love other performance ingredients commonly found in pre-workouts like creatine, beta-alanine, and nitric-oxide boosters—and don't want to remove those from your plan—try a stimulant-free pre-workout for a couple weeks before jumping back on your go-to pre.

Upon waking
With breakfast

RSP BioVite 3 tablets


Pre-workout

RSP QuadraLean 3 tablets


RSP Fast Fuel 1 scoop


RSP CreAde 1 scoop


Intra-workout

RSP ReGen BCAA 2 scoops


Post-workout
With post-workout meal

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