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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 - 10:41



Muscle Building Regimen

Nutrition

Meal 1:
Meal 2:
Meal 3:
4 oz Chicken, Turkey, or White Fish

Meal 4:
Meal 5:
4 oz Chicken, Turkey or White Fish (Red Meat or Salmon the night before first leg day each week)

Meal 6:

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


Training

Day 1: Back/Rear Delts/Abs
Wide-Grip Pullups Wide-Grip PullupsWide-Grip Pullups
3 sets of 12 reps
Cable Pulldowns Cable PulldownsCable Pulldowns (reverse, close grip)
3 sets of 15, 12, 10 reps
Bent Over Barbell Rows Bent Over Barbell RowsBent Over Barbell Rows (underhand grip)
3 sets of 15, 12, 10 reps
Dumbbell Reverse Flyes Dumbbell Reverse FlyesDumbbell Reverse Flyes
3 sets of 12 reps

5 minute Ab Circuit: 30 sec each, repeat circuit 2x
Reverse Crunch Reverse CrunchReverse Crunch
1 set of 30 sec
Bicycle Crunch Bicycle CrunchBicycle Crunch
3 sets of 12 reps


Day 2: Legs/Calves

Superset 1
Bodyweight Squats Bodyweight SquatsBodyweight Squats
3 heavy sets of 8 reps
Kettlebell Plie Squats Kettlebell Plie SquatsKettlebell Plie Squats
3 heavy sets of 8 reps

Superset 2
Jump Squats (with dumbbell) Jump Squats (with dumbbell)Jump Squats (with dumbbell)
3 heavy sets of 8 reps

Superset 3
Leg Press Leg PressLeg Press
3 sets of 15 reps
Walking Barbell Lunge Walking Barbell LungeWalking Barbell Lunge
3 sets of 30 steps

Superset 4
Stationary Barbell Lunge Stationary Barbell LungeStationary Barbell Lunge
3 sets of 30 steps
Lying Leg Curls Lying Leg CurlsLying Leg Curls
3 sets of 30 steps

Superset 5
Seated Leg Curl Seated Leg CurlSeated Leg Curl
3 sets of 10 reps
Leg Extensions Leg ExtensionsLeg Extensions
3 sets of 10 reps
Standing Calf Raises Standing Calf RaisesStanding Calf Raises
3 sets of 12,10,8,12 reps


Day 3: Off

Day 4: Shoulders/Rear Delts/Abs
Dumbbell Overhead Press Dumbbell Overhead PressDumbbell Overhead Press
3 sets of 15,12,10 reps
Dumbbell Upright Row Dumbbell Upright Row Dumbbell Upright Row
3 sets of 15, 12, 12, reps
Dumbbell Lateral Raise Dumbbell Lateral RaiseDumbbell Lateral Raise
3 sets of 15, 12, 12, reps
Rear Delt Flyes Rear Delt FlyesRear Delt Flyes
3 sets of 18, 15, 12, 10 reps
Dumbbell Reverse Flyes Dumbbell Reverse FlyesDumbbell Reverse Flyes
3 sets of 12 reps
Hanging Leg Raise Hanging Leg RaiseHanging Leg Raise
3 sets to failure
Bicycle Crunch Bicycle CrunchBicycle Crunch
3 sets of 12 reps


Day 5: Chest/Arms/Calves
Barbell Incline Press Barbell Incline PressBarbell Incline Press
3 sets of 15, 12, 12 reps
Cable Flyes- 45 degree angle Cable Flyes- 45 degree angleCable Flyes- 45 degree angle
3 sets of 15, 12, 12 reps
Dumbbell Incline Bench Press Dumbbell Incline Bench PressDumbbell Incline Bench Press
3 sets of 15, 12, 12 reps
Lying Triceps Press Lying Triceps PressLying Triceps Press
3 sets of 15, 12, 12 reps
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 sets of 15, 12, 12 reps
Alternate Dumbbell Bicep Curl Alternate Dumbbell Bicep CurlAlternate Dumbbell Bicep Curl
3 sets of 15, 12, 12 reps
EZ Bar Preacher Curls EZ Bar Preacher CurlsEZ Bar Preacher Curls
3 sets of 15, 12, 12 reps
Dumbbell Standing Calf Raise Dumbbell Standing Calf RaiseDumbbell Standing Calf Raise
3 sets of 15, 12, 12 reps
Machine Seated Raise Machine Seated RaiseMachine Seated Raise
3 sets of 15, 12, 12 reps


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.

Fitness 360


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Comments

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JessHaveFaith

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JessHaveFaith

Current workout plan!! Love it thus far.

Article Rated:
Dec 11, 2011 11:19am | report
kmcelestino

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kmcelestino

What kind of weight are you using? Seems like the reps are a lot higher than I've been doing. Should I cut back on the weight? Looks like a really balanced plan, pm me if you have time to discuss. Thanks!

Jan 16, 2012 1:40pm | report
klmoore23

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klmoore23

Hi there,
Just completed my first week of the plan and like the variety so far. Easy to get motivated and not bored. However, one question I have is should I complete each exercise one at a time, or do each different day as a superset? Thanks!

May 11, 2012 10:04pm | report
tanya1107

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tanya1107

You have to combine 2-3 super sets at a time. For example: Super sets 2, 3 and 5 make good co-ordination. Similarly you can mix & match on each different week.

Sep 3, 2012 5:19am | report
  • Body Stats
  • ht: 11'6"
  • wt: 138.89 lbs
  • bf: 34.0%
kitawing

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kitawing

ok going to try it...

Jun 16, 2012 11:36pm | report
  • Body Stats
  • ht: 12'5"
  • wt: 149.91 lbs
  • bf: 28.0%
cjdcmom

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cjdcmom

2 Cheats...1 dirty 1 clean....can anyone explain this to me. It's obviously free meals but what are the guidelines? What is the difference between dirty and clean?

Jun 19, 2012 8:59am | report
Marichi2811

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Marichi2811

Hey, iv been trying to look up for the best workout plan attached to my goal but can't find so far and i don't know how to

Jul 21, 2012 10:12am | report
SINSUAL13

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SINSUAL13

starting this on monday!!! Excited!!

Jan 2, 2013 9:44am | report
miss_tracey1980

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miss_tracey1980

Starting this plan tomorrow. Very excited.

Apr 1, 2013 11:44am | report
PandaPow1010

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PandaPow1010

Hi,

Do you have any recommendations for veggie / vegans to eat instead of the chicken?

Article Rated:
May 21, 2013 8:51am | report
taziamarie

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taziamarie

Rear Delt Flyes
3 sets of 18, 15, 12, 10 reps
Barbell Incline Press
3 sets of 15, 12, 12 reps
Ok here is my question as its my first time following a program. Here it says to do 3 sets of rear delt flys so do you do 3x18 3x15 3x12 and 3x10?? The other exercises all have 3 so I wasn't sure?

Jul 6, 2013 7:04pm | report
fitmomof32012

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fitmomof32012

How often are you eating your meals on this plan?

Jul 8, 2013 9:14am | report
sabinaera

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sabinaera

What does she mean by one dirty and clean cheat meal a week?? New to this whole thing.. lol

Jul 22, 2013 10:48am | report
Showing 1 - 13 of 13 Comments

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