Fitness 360: Tabitha Klausen, Model Trains Training Program

Heavy bouts with the iron turned Tabitha's skinny frame into a shapely, athletic physique. Her program helps her perform better in the gym and look great on stage!

The most efficient way to reach any physique goal is to ensure that your training matches it. Tabitha Klausen matches her bikini competition goals with five intense bodybuilding workouts and three interval cardio sessions per week.

She doesn't shy away from heavy weights. Instead, she challenges herself in order to see her biceps grow. She might look like a bikini model, but she's got the weightlifting chops to prove she's also a badass!

Tabitha Klausen Fitness 360
Watch The Video - 10:32

Bikini Biceps

Tabitha didn't walk into the gym and automatically know what she was doing. She had to learn. "My boyfriend at the time had been into bodybuilding, so he had experience. He read a lot; he was on Bodybuilding.com all the time. He's the one who took me under his wing and into the gym."

Instead of spending an hour on the elliptical and then doing crunches, Tabitha learned how to do bodybuilding-style workouts, and to do them with intensity. "His philosophy was: If you don't puke during legs day, you didn't go hard enough." That balls-to-the-walls intensity has followed Tabitha throughout her career in fitness.

Tabitha proves that any silly stereotypes about weak bikini competitors are dead wrong. Because she has difficulty putting on size, she uses a basic split to build lean mass. "My genetics keep me nice and long and lean," she says, "so I lift as hard and heavy as I can."

"Honestly," Tabitha admits, "I'm not training for a 'bikini' body. I'm training my body to be the best it can be, no matter what category I fit into."

Day 1: legs
1

Standing Leg Curl

3 sets of 12 reps
Standing Leg Curl Standing Leg Curl

2

Leg Extensions

4 sets of 15 reps
Leg Extensions Leg Extensions

3

Split Squats

4 sets of 15 reps
Split Squats Split Squats

4

Sumo Deadlift

4 sets of 20 reps
Sumo Deadlift Sumo Deadlift

5

Bodyweight Walking Lunge

3 sets of 10 reps per leg
Bodyweight Walking Lunge Bodyweight Walking Lunge

6

Single-Leg Press

3 sets of 10 reps per leg
Single-Leg Press Single-Leg Press

7

Barbell Side Split Squat

2 sets of 15 reps
Barbell Side Split Squat Barbell Side Split Squat

8

Thigh Abductor

2 sets of 15 reps
Thigh Abductor Thigh Abductor

9

Glute Kickback

4 sets of 15 reps
Glute Kickback Glute Kickback

10

Seated Calf Raise

4 sets of 15 reps
Seated Calf Raise Seated Calf Raise

12

Standing Calf Raises

3 sets of 15 reps
Standing Calf Raises Standing Calf Raises

13

Rope Jumping

5 sets of 2 minutes on, 1 minute off
Rope Jumping Rope Jumping

14

Walking, Treadmill lunges

15 sets of 1 min on, 1 min off
Walking, Treadmill Walking, Treadmill

Day 2: Chest/Shoulders/Triceps
1

Incline Dumbbell Press

3 sets of 15 reps
Incline Dumbbell Press Incline Dumbbell Press

2
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

Flat Bench Cable Flyes

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

4
Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head

5

Side Lateral Raise

3 sets of 15 reps
Side Lateral Raise Side Lateral Raise

6

Upright Barbell Row

4 sets of 15 reps
Upright Barbell Row Upright Barbell Row

7
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

8

Rope Jumping

10 sets of 1 minute on, 1 minute off
Rope Jumping Rope Jumping

9

Running, Treadmill

5 sets of 1 minute
Running, Treadmill Running, Treadmill

Day 3: Back/Biceps
1

Pullups

4 sets of 15 reps
Pullups Pullups

2

Wide-Grip Lat Pulldown

4 sets of 15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Seated Cable Rows

4 sets of 15 reps
Seated Cable Rows Seated Cable Rows

4

Bent Over Barbell Row

4 sets of 15 reps
Bent Over Barbell Row Bent Over Barbell Row

5
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

6

Barbell Curl

3 sets of 15 reps
Barbell Curl Barbell Curl

7

Hammer Curls

3 sets of 15 reps
Hammer Curls Hammer Curls

8
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

9

Burpee Pull-Up

5 sets of 1 min
Burpee Pull-Up Burpee Pull-Up

10

Mountain Climbers

5 sets of 1 min
Mountain Climbers Mountain Climbers

11

Rope Jumping

5 sets of 1 min
Rope Jumping Rope Jumping

Day 5: Leg Day
1

Walking, Treadmill lunges

10 sets of 1 minute
Walking, Treadmill Walking, Treadmill

2
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

3

Barbell Step Ups

3 sets of 15 reps
Barbell Step Ups Barbell Step Ups

4

Glute Kickback

4 sets of 15 reps
Glute Kickback Glute Kickback

5

Seated Calf Raise

4 sets of 15 reps
Seated Calf Raise Seated Calf Raise

6
Jogging-Treadmill Jogging-Treadmill

Abs: Done Every 2 Days
1

Decline Crunch

3 sets of 10 reps
Decline Crunch Decline Crunch

2

Exercise Ball Crunch

4 sets of 20 reps
Exercise Ball Crunch Exercise Ball Crunch

3

Hanging Leg Raise

4 sets of 15 reps
Hanging Leg Raise Hanging Leg Raise

4

Side Bridge

3 sets of 1 minute
Side Bridge Side Bridge

5

Plank

3 sets of 1 minute
Plank Plank

6

Burpee

4 sets of 10 reps
Burpee Burpee

Tabitha Klausen Fitness 360