Jen Rankin's Muscle Building Program

Beautiful bodies are sculpted by weight training, so if you want to have muscle like Jen, you better build muscle like she does!

Jennifer Rankin knows better than anyone that you don't sculpt a body like hers without weights and protein. We scored her complete program for you. Check it out!

Jennifer Rankin's Fitness Program
Watch the video: 12:42


Muscle Building Regimen

Nutrition

Meal 1
Egg Whites

Egg Whites 3


Oatmeal

Oatmeal 1/3 cup


Berries

Berries 1/3 cup


Banana

Banana 1/2


Meal 2
Hydrolyzed Whey Protein

All Natural Peanut Butter

All Natural Peanut Butter 1 tbsp


Rice Cake

Rice Cake 1


Meal 3
Chicken

Chicken, Turkey, or White Fish 4 oz


Sweet Potato

Sweet Potato 4 oz


Broccoli

Broccoli 1 cup


Meal 4
Whey Protein

Whey Protein 2 scoops


All Natural Peanut Butter

All Natural Peanut Butter 1 tbsp


Meal 5
Chicken

Chicken, Turkey, or White Fish 4 oz (red meat or salmon the night before first leg day each week)


Sweet Potato

Sweet Potato 3 oz


Green Salad

Green Salad (greens only) w/ Light Dressing 1 small


Meal 6
Egg Whites

Egg Whites 3


Weekly Tips

  • Water: 1 gallon daily
  • Cheats: 2 a week - 1 dirty, 1 clean

Training

Day 1: Back/Rear Delts/Abs
1

Wide-Grip Pull-Up

3 sets of 12 reps
Wide-Grip Pull-Up Wide-Grip Pull-Up

2

Underhand Cable Pulldowns

3 sets of 15, 12, 10 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

3

Bent Over Barbell Row (underhand grip)

3 sets of 15, 12, 10 reps
Bent Over Barbell Row Bent Over Barbell Row

4

Bent-Arm Dumbbell Pullover (on Stability Ball)

3 sets of 15 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

5

Reverse Flyes

3 sets of 12 reps
Reverse Flyes Reverse Flyes

6

Exercise Ball Crunch

3 sets of 30 reps
Exercise Ball Crunch Exercise Ball Crunch

5 minute Ab Circuit: 30 sec each, repeat circuit 2x
7

Reverse Crunch

1 set of 30 sec
Reverse Crunch Reverse Crunch

8

Oblique Crunches (left side)

1 set of 30 sec
Oblique Crunches Oblique Crunches

9

Oblique Crunches (right side)

1 set of 30 sec
Oblique Crunches Oblique Crunches

10

Toe Touchers

1 set of 30 sec
Toe Touchers Toe Touchers

11

Air Bike

3 sets of 12 reps
Air Bike Air Bike

Day 2: Legs/Calves
Superset 1
1

Dumbbell Squat

3 heavy sets of 8 reps
Dumbbell Squat Dumbbell Squat

Plie Dumbbell Squat

3 heavy sets of 8 reps
Plie Dumbbell Squat Plie Dumbbell Squat

Superset 2
2

Freehand Jump Squat

3 heavy sets of 8 reps
Freehand Jump Squat Freehand Jump Squat

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Superset 3
3

Leg Press

3 sets of 15 reps
Leg Press Leg Press

Barbell Walking Lunge

3 sets of 30 steps
Barbell Walking Lunge Barbell Walking Lunge

Superset 4
4

Stationary Barbell Lunge

3 sets of 30 steps
Barbell Lunge Barbell Lunge

Lying Leg Curls

3 sets of 15 reps
Lying Leg Curls Lying Leg Curls

Superset 5
5

Seated Leg Curl

3 sets of 10 reps
Seated Leg Curl Seated Leg Curl

Leg Extensions

3 sets of 10 reps
Leg Extensions Leg Extensions

Standing Calf Raises

3 sets of 12,10,8,12 reps
Standing Calf Raises Standing Calf Raises

Day 3: Off
Day 4: Shoulders/Rear Delts/Abs
1

Seated Dumbbell Press

3 sets of 15,12,10 reps
Seated Dumbbell Press Seated Dumbbell Press

2

Standing Dumbbell Upright Row

3 sets of 15, 12, 12, reps
Standing Dumbbell Upright Row Standing Dumbbell Upright Row

3

Side Lateral Raise

3 sets of 15, 12, 12, reps
Side Lateral Raise Side Lateral Raise

4

Seated Bent-Over Rear Delt Raise

3 sets of 18, 15, 12, 10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

5

Reverse Flyes

3 sets of 12 reps
Reverse Flyes Reverse Flyes

6

Hanging Leg Raise

3 sets to failure
Hanging Leg Raise Hanging Leg Raise

7

Exercise Ball Crunch

3 sets of 30 reps
Exercise Ball Crunch Exercise Ball Crunch

8

Air Bike

3 sets of 12 reps
Air Bike Air Bike

Day 5: Chest/Arms/Calves
1
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

2

Incline Dumbbell Flyes (45 degree angle)

3 sets of 15, 12, 12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

3

Incline Dumbbell Press

3 sets of 15, 12, 12 reps
Incline Dumbbell Press Incline Dumbbell Press

4

Lying Triceps Press

3 sets of 15, 12, 12 reps
Lying Triceps Press Lying Triceps Press

5

Triceps Pushdown

3 sets of 15, 12, 12 reps
Triceps Pushdown Triceps Pushdown

6

Dumbbell Alternate Bicep Curl

3 sets of 15, 12, 12 reps
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

7

Preacher Curl (EZ Bar)

3 sets of 15, 12, 12 reps
Preacher Curl Preacher Curl

8

Standing Dumbbell Calf Raise

3 sets of 15, 12, 12 reps
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise

9

Seated Calf Raise

3 sets of 15, 12, 12 reps
Seated Calf Raise Seated Calf Raise

Supplementation

What I use:

How I use them:

Jen Rankin's Personal Philosophy

Nutrition

Nutrition plays such an important role in overall health and wellness, and an even bigger role when it comes to preparing for a competition, event or photo shoot.

I try to keep my body fat in check all year by eating a clean and balanced diet that includes lean meats, slow digesting carbohydrates, fresh fruits, veggies, and healthy fat sources.

My goal is to stay within 7 pounds of my contest weight so I don't have to do any drastic dieting or cardio for hours on end. If I am in off-season or muscle building phase, I will increase starchy carbs and good fats to fuel muscle growth.

I believe the most important factor in keeping my nutrition in check (in any season) is planning and preparation. This must take priority. "If you fail to plan, you plan to fail."

After I go grocery shopping, I cook as many meals for the week as I can (usually on Sunday) and store them in Tupperware in my fridge.

This makes all of the difference in my diet because I can grab my meals for the day and take them with me to work in a cooler so that way I am not left without healthy food to eat or having to cook every meal 5 times per day, which would be exhausting ... and messy!

One more plus is that I am never without food, having to rely on fast food or other convenience foods to get me through the day.

This is pretty tough to master, but because it is worth it, I always remind myself that, "If it was easy - everyone would be doing it!"

Training

I have always been an athlete and love lifting weights, so when it comes to training, I just really enjoy it and I love working hard and seeing results.

Since I am a bikini competitor, my main focus in training is on shaping my body to meet the femininity requirements for the sport- round glutes and balance throughout the body.

Most of the year my training is dedicated to circuit training so I keep my heart rate up and maximize the time I spend in the gym. I split my routines into upper body twice per week, lower body twice per week and plyometrics once per week.

If muscle building is the goal in my off-season, then I prefer to use a split dedicated to one or two body parts per day with at least two days of rest over a 7-day period.

Weak body parts are prioritized at the beginning of the week. For cardio, I dedicate at least two days a week to spin class, one day for sprints, and the rest of my cardio is steady state (30-60 minutes) on an Arc Trainer or inclined Treadmill.

Weight training and cardiovascular training are not only important when it comes to leaning out, but also important for overall health and well being. There are a million ways to get your training in, so find something that you enjoy doing so that it can become a part of your lifestyle.

Also, remember that it takes time to sculpt the body you are picturing in your mind. It IS possible, but it WILL take discipline, dedication, determination and maybe a little sacrifice here and there.

Supplementation

Supplements play a huge role in helping me reach my overall goals. I'll admit, they can be confusing at times ... wondering what is best, what actually works, how much you actually need, etc.

However, I have learned that supplements make it much easier to get the necessary nutrients, essential vitamins, minerals and antioxidants into my body that I may not get through my diet. I try and focus on supplements that are naturally occurring in some form or another.

Supplements can also help build muscle and even enhance training when used properly and when coupled with a good diet and solid training routine. Taking vitamins and supplements are also a great way to learn new habits. I started with taking a multivitamin every morning.

Once I mastered that, I started using protein after my workouts and now have figured out my own personal supplement regimen that offers me significant health benefits and is the final key that balances out my healthy lifestyle.

Jen Rankin Fitness 360