Fitness 360: Melody Wyatt, Training

Learn how Bodybuilding.com athlete Melody Wyatt trains to stay in contest shape 365 days a year. If you like to lift, you're in for a treat.

Melody Wyatt begins every training session with a very clear objective: Lift with fearsome intensity. "If I'm not walking out of the gym completely fatigued, I don't feel that I gave it my all," she says. If you bring that same intensity to your training sessions, you can accomplish great things.

Melody believes that the ability to consistently push oneself with focus and intensity separates a champion from the folks who simply "go through the motions." To Melody, that means lifting as heavily as possible. When heavy becomes too heavy, she bangs out as many reps as she can—safely and with a spotter, if possible—to failure using a dropset or other technique like running the dumbbell rack.

A dropset is a technique that calls for reaching failure with your first weight, immediately dropping to a lighter weight by 20-25 percent, and continuing to rep until you hit failure again. Running the rack follows the same approach. You start with the heaviest weight you can lift for a set number of reps, go to failure, drop down in weight, rep again, and repeat until you hit the end of the dumbbell rack or total failure.


Picture Your Perfect Body Melody Wyatt 360
Watch the video: 10:37


These techniques sound intense, and they are. But they're the key to great results "You can't expect to progress if you're not working with your whole body, mind, and soul," Melody says. "It takes heart and discipline; train as strong as you want it!"

Melody's training involves a 5-day split. She dedicates whole days to chest, back, arms, shoulders, and legs. Every other day includes abs or calves. To get her amped up for the monumental effort ahead, Melody listens to upbeat EDM and watches motivational videos. For her, hearing motivational words as she works out pumps her up even more; the words help her visualize her workout and materialize that vision into strength and power.

"The power of the mind is such a strong thing," Melody says, "and that's what you have to overcome: the mental part of it."

MELODY'S TRAINING PLAN

Monday: Armsicon
Superset 1
1

Close-Grip Barbell Bench Press

3 sets of 8-10 reps; 1 dropset to failure
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
2

Barbell Curl

3 sets of 8-10 reps; 1 dropset to failure
Barbell Curl Barbell Curl

Superset 2
3

Triceps Pushdown - Rope Attachment

3 sets of 10-12 reps; 1 dropset
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
4

Alternate Hammer Curl

3 sets of 10-12 reps; 1 dropset
Alternate Hammer Curl Alternate Hammer Curl

Superset 3
5

EZ-Bar Skullcrusher

4 sets of 8-10 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher
6

Alternate Incline Dumbbell Curl

4 sets of 8-10 reps
Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl

Superset 4
7

One Arm Dumbbell Preacher Curl

3 sets of 8-10 reps
One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl
8

Tricep Dumbbell Kickback

3 sets of 8-10 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Superset 5
9

High Cable Curls

3 sets of 8-10 reps
High Cable Curls High Cable Curls
10

Dips - Triceps Version

3 sets of 8-10 reps, Last set burnout to failure
Dips - Triceps Version Dips - Triceps Version

Superset 6
11

Dumbbell Alternate Bicep Curl

Run the rack to failure
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl
12

Triceps Pushdown

Run the rack to failure starting with your max weight
Triceps Pushdown Triceps Pushdown


Tuesday: Hamstrings and Glutesicon
Giant Set
1

Romanian Deadlift

4 sets of 5-8 reps. Last set 1-2 rep max
Romanian Deadlift Romanian Deadlift
2

Sumo Deadlift

4 sets of 5-8 reps. Last set 1-2 rep max
Sumo Deadlift Sumo Deadlift
3

Smith Machine Squat

4 sets of 10-12 reps (w/ small pulses to failure at the bottom on last set).
Smith Machine Squat Smith Machine Squat

Superset 1
4

One-Legged Cable Kickback

4 sets of 12-15 reps
One-Legged Cable Kickback One-Legged Cable Kickback
5

Thigh Abductor

4 sets of 12-15 reps
Thigh Abductor Thigh Abductor

Superset 2
6

Lying Leg Curls

4 sets of 10-12 reps
Lying Leg Curls Lying Leg Curls
7

Barbell Hip Thrust

4 sets of 10-12 reps
Barbell Hip Thrust Barbell Hip Thrust

8

Glute Ham Raise

Burnout set to failure
Glute Ham Raise Glute Ham Raise


Wednesday: Chesticon
1

Barbell Bench Press - Medium Grip

1 warm-up set of 15 reps; 4 sets of 8-12 reps; 1 max set of 2-4 reps; 1 triple dropset to failure
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Dumbbell Flyes

4 sets of 10-12 reps; 1 dropset
Dumbbell Flyes Dumbbell Flyes

3

Incline Dumbbell Press

4 sets of 10-12 reps; 1 dropset
Incline Dumbbell Press Incline Dumbbell Press

4

Cable Crossover

3 sets of 8-10 reps; 1 dropset to failure
Cable Crossover Cable Crossover


Thursday: Backicon
1

Pullups

3 sets of 10 reps (switch between grips)
Pullups Pullups

2

Wide-Grip Lat Pulldown

4 sets of 10-12 reps (6 behind and 6 in front of head)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

One-Arm Dumbbell Row

3 sets of 10-12 reps; 1 triple dropset to failure
One-Arm Dumbbell Row One-Arm Dumbbell Row

4

Bent Over Barbell Row

3 sets of 10-12 reps; 1 dropset to failure
Bent Over Barbell Row Bent Over Barbell Row

5

Seated Cable Rows

3 sets of 10-12 reps; 1 dropset to failure
Seated Cable Rows Seated Cable Rows

Superset
6

Lying T-Bar Row

3 sets of 10-12 reps
Lying T-Bar Row Lying T-Bar Row
7

Kneeling High Pulley Row

3 sets of 10-12 reps
Kneeling High Pulley Row Kneeling High Pulley Row
8

Underhand Cable Pulldowns

3 sets of 10-12 reps; 1 dropset to failure
Underhand Cable Pulldowns Underhand Cable Pulldowns


Friday: Quadsicon
1

Barbell Squat

1 warm-up set of 12-15 reps; 5 sets of 4-8 reps; 1 max set of 1-2 reps; 1 dropset (70%) of 12-15 reps; 1 burnout set at lighter weight to failure
Barbell Squat Barbell Squat

2

Front Squat (Clean Grip)

3 sets of 10-12 reps
Front Squat (Clean Grip) Front Squat (Clean Grip)

3

Barbell Walking Lunge

3 sets of 10-12 reps each leg
Barbell Walking Lunge Barbell Walking Lunge

4

Hack Squat

3 sets of 8-10 reps
Hack Squat Hack Squat

5

Leg Extensions

3 sets 10-15 reps; 1 dropset to failure
Leg Extensions Leg Extensions

6

Thigh Adductor

3 sets 12-15 reps; 1 dropset to failure
Thigh Adductor Thigh Adductor


Saturday: Shouldersicon
1

Dumbbell Shoulder Press

2 warm-up sets of 10-12 reps 4 sets of 8-10 reps; 1 triple dropset to failure; One-armed lateral raise; 3 sets of 15-20 reps each arm
Dumbbell Shoulder Press Dumbbell Shoulder Press

2

Lying Rear Delt Raise

3 sets of 10-12 reps; 1 dropset
Lying Rear Delt Raise Lying Rear Delt Raise

3

Upright Barbell Row

3 sets of 10 reps
Upright Barbell Row Upright Barbell Row

4

Arnold Dumbbell Press

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

5

Face Pull

3 sets of 10-12 reps; 1 run-the-rack set to failure
Face Pull Face Pull

6

Straight Raises on Incline Bench

3 sets of 10-12 reps
Straight Raises on Incline Bench Straight Raises on Incline Bench

7

External Rotation with Cable

3 sets of 15-20 reps per arm; 1 dropset to failure
External Rotation with Cable External Rotation with Cable


Sunday: Rest/meal-prep dayicon

Abs & Calves

Alternate these two muscle groups every other day. Melody either incorporates them between sets for active rest or squeezes them in at the end of each workout.

Absicon

Ab Crunch Machine

3 sets of 25-30 reps
Ab Crunch Machine Ab Crunch Machine

Tri-Set

Otis-Up with weighted medicine ball

3 sets of 25-30 reps (minimal rest)
Otis-Up Otis-Up

Hanging Leg Raise

3 sets of 25-30 reps (minimal rest)
Hanging Leg Raise Hanging Leg Raise

Bosu Ball Cable Crunch With Side Bends

3 sets of 25-30 reps (minimal rest)
Bosu Ball Cable Crunch With Side Bends Bosu Ball Cable Crunch With Side Bends


Calvesicon

Standing Calf Raises

3 sets of 30 reps (or to failure)
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

3 sets of 30 reps (or to failure)
Seated Calf Raise Seated Calf Raise

Calf Press On The Leg Press Machine

3 sets of 30 reps (or to failure)
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine


Cardio

Melody keeps cardio to a minimum, especially in the off-season. She prefers to do 20-minute high-intensity interval training (HIIT) sessions a few times per week. During contest prep, she'll do 5-6 HIIT sessions a week for around 30-45 minutes each.

Melody believes that if your goal is to burn fat, HIIT is far more effective than steady-state, distance running, or cycling.

If cardio is in her workout plan for the day, she usually tacks it on at the end of her workout.