Fitness 360: Karina Baymiller, Petite Powerhouse Training

Just because she lost 50 pounds doesn't mean she's done! Karina's muscle-building training regimen is heavy, tough, and delivers killer results. Check it out!

You don't lose 50 pounds or become a finalist for Bodybuilding.com's BodySpace Spokesmodel Search by lifting a dumbbell a few times or spending 20 minutes on the elliptical. You get there by working hard and staying focused. That's exactly what Karina does days six days per week.

She's a personal trainer, yes, and spends her days in the gym helping her clients meet their fitness and physique goals, but she also spends a lot of time working toward her own goals. This ball of energy doesn't need more than a day of rest each week.

Baymiller Builds Muscle

Right now, Karina trains on a six-day split. She trains one body part per day and leaves Sunday for rest. She prefers to train in the morning when she has the most energy, but can fit in her workout whenever she has time. "My workouts are usually between 50-75 minutes, including a 10-minute warm-up on the treadmill."

This 10-minute run is the only cardio Karina usually does during the week. "If I'm feeling extra ambitious, I may throw in 10-15 minutes of high intensity interval training (HIIT) after a lifting session, or an outdoor run if the weather is nice, but that's not a usual thing."

Karina also likes to hammer her legs. She trains them twice per week. One day is dedicated to lifting with heavy weight for low reps, and the other day is spent doing lighter weight for more reps with added plyometric movements. No skinny quads on this girl!

To build stronger shoulders, Karina trains with a combination of Olympic-style movements and isolation exercises. "I've found this to be the best combination for size," she says.

Right now, Karina is adding more muscle to her powerful frame. Most of her workouts consist of four sets of lower reps with heavy weight. Every few weeks, however, she does an entire week of high-rep, light-weight workouts to shock her body.

barbell deadlift

Regardless of the workout or rep range, Karina always includes supersets. "Supersets maximize time, efficiency, and performance," she says.

Karina's Training Program

Monday: Chest/Abs
Superset
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Hanging Leg Raise

4 sets of 20 reps
Hanging Leg Raise Hanging Leg Raise

Superset
2

Flat Bench Cable Flyes

4 sets of 15 reps
Flat Bench Cable Flyes Flat Bench Cable Flyes

Sit-Up

4 sets of 20 reps
Sit-Up Sit-Up

Superset
3

Incline Dumbbell Flyes

4 sets of 15 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Jackknife Sit-Up

4 sets of 20 reps
Jackknife Sit-Up Jackknife Sit-Up

Tuesday: Legs
Superset
1

Barbell Squat

5 sets of 8-12 reps
Barbell Squat Barbell Squat

Barbell Deadlift

5 sets of 8-12 reps
Barbell Deadlift Barbell Deadlift

Superset
2

Bodyweight Walking Lunge

4 sets of 20 steps (10 per side)
Bodyweight Walking Lunge Bodyweight Walking Lunge

Leg Press

4 sets of 10 reps
Leg Press Leg Press

Superset
3

Leg Extensions

4 sets of 12 reps
Leg Extensions Leg Extensions

Seated Leg Curl

4 sets of 12 reps
Seated Leg Curl Seated Leg Curl

Wednesday: Shoulders
1

Push Press

4 sets of 10 reps
Push Press Push Press

2

One-Arm Kettlebell Swings

4 sets of 12 reps
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

3

Kettlebell Dead Clean

4 sets of 15 reps
Kettlebell Dead Clean Kettlebell Dead Clean

Superset
4

Arnold Dumbbell Press

4 sets of 10-12 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Side Lateral Raise

4 sets of 10-12 reps
Side Lateral Raise Side Lateral Raise

5

Handstand Push-Ups

4 sets to failure
Handstand Push-Ups Handstand Push-Ups

Thursday: Back/HIIT
1

Negative Pull-Up

5 sets of 30 reps
Negative Pull-Up Negative Pull-Up

Superset
2

Bent Over Two-Dumbbell Row

4 sets of 20 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Wide-Grip Lat Pulldown

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

Superset
3

Seated Cable Rows

4 sets of 12 reps
Seated Cable Rows Seated Cable Rows

Face Pull

4 sets of 12 reps
Face Pull Face Pull

Superset
4

Bent Over Barbell Row

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

Cable Rear Delt Fly

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

Friday: Legs/Plyos
Superset
1

Front Squat (Bodybuilder)

4 sets of 15 reps
Front Squat (Bodybuilder) Front Squat (Bodybuilder)

Lateral Box Jump

4 sets of 30 reps
Lateral Box Jump Lateral Box Jump

Superset
2

Dumbbell Lunges

4 sets of 30 reps (15 per side)
Dumbbell Lunges Dumbbell Lunges

Freehand Jump Squat

4 sets of 25 reps
Freehand Jump Squat Freehand Jump Squat

Superset
3

Wide-Stance Leg Press

4 sets of 20 reps
Wide-Stance Leg Press Wide-Stance Leg Press

Bodyweight Lunge

4 sets of 50 reps (25 per side)
Bodyweight Lunge Bodyweight Lunge

4

Burpee

4 sets of 25 reps
Burpee Burpee

Saturday: Arms
Superset
1

Dumbbell Bicep Curl

4 sets of 12 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Dips - Chest Version

4 sets of 25 reps
Dips - Chest Version Dips - Chest Version

Superset
2

Close-Grip EZ Bar Curl

4 sets of 12 reps
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl

Tricep Dumbbell Kickback

4 sets of 10 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Superset
3

Reverse Cable Curl

4 sets of 10 reps
Reverse Cable Curl Reverse Cable Curl
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

Superset
4
One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl

Pushups

4 sets to failure
Pushups Pushups

Sunday: rest or active rest

Karina Baymiller Fitness 360