100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:
Laura Bailey's Muscle Building Program

Laura Bailey's Muscle Building Program

To build a sleek, feminine physique like Laura Bailey, check out her exclusive muscle building program!
by Fitness 360 May 20, 2011

Laura Bailey makes it look easy, but gaining and maintaining a sculpted body like hers takes some effort! When training to build lean muscle, Laura focuses on heavy resistance and plyometrics to see fast results.

With an intense training regimen, it's critical that Laura enjoys what she's doing in the gym. And with her own personal training style that's exactly what she does!

If you want to sculpt a phenomenal body like Laura Bailey without it feeling like a job, check out her unique and fun muscle building program.

Laura Bailey's Fitness Program

Watch The Video - 11:08




Muscle Building Regimen

Nutrition

Total Calories: 2406   |  Fat: 75g  |  Carbs: 199g  |  Protein: 269.5

Meal 1: Two Breakfast Taquitos

  • turkey

    Ground Turkey

    4oz
    Fats: 12 Grams| Protein 31 Grams| Carbs 0 Grams

  • 1124

    Seasoned Egg Beaters

    1 cup
    Fats: 1 Grams| Protein 25 Grams| Carbs 2 Grams

  • picante sauce

    Picante Sauce

    2 tbsp
    Fats: 0 Grams| Protein 0 Grams| Carbs 2 Grams

  • corn tortilla

    Corn Tortillas

    2
    Fats: 0 Grams| Protein 0 Grams| Carbs 2 Grams

    • Total Calories For Meal 1: 620

Meal 2: Protein Shake

  • protein powder

    Vanilla Protein Powder

    1 scoop
    Fats: 2 Grams| Protein 24 Grams| Carbs 4 Grams

  • grapes

    Grapes

    1 cup
    Fats: 0 Grams| Protein 1 Grams| Carbs 27 Grams

    • Total Calories For Meal 2: 237

Meal 3: Turkey Spaghetti

  • turkey

    Ground Turkey

    4oz
    Fats: 12 Grams| Protein 31 Grams| Carbs 0 Grams

  • squash

    Spaghetti Squash

    2 cups
    Fats: 0 Grams| Protein 2 Grams| Carbs 20 Grams

    • Total Calories For Meal 3: 314

Meal 4: Protein Shake

  • protein powder

    Chocolate Protein Powder

    1 scoop
    Fats: 2 Grams| Protein 24 Grams| Carbs 4 Grams

  • peanut butter

    Peanut Butter

    2 tbsp
    Fats: 16 Grams| Protein 8 Grams| Carbs 6 Grams

  • banana

    Banana

    1
    Fats: 0 Grams| Protein 1 Grams| Carbs 27 Grams

    • Total Calories For Meal 4: 422

Meal 5: Healthy Snack

  • cottage cheese

    Low Fat Cottage Cheese

    1/2 cup
    Fats: 1 Grams| Protein 14 Grams| Carbs 3 Grams

  • apple

    Apple

    1
    Fats: 0 Grams| Protein .5 Grams| Carbs 24 Grams

    • Total Calories For Meal 5: 175

Meal 6: Healthy Snack

  • crab

    Crab Cakes

    4oz
    Fats: 14 Grams| Protein 22 Grams| Carbs 5 Grams

  • Asparagus

    Asparagus

    6oz
    Fats: 0 Grams| Protein 4 Grams| Carbs 7 Grams

    • Total Calories For Meal 6: 273

Meal 7: Quiche

  • 1124

    Seasoned Egg Beaters

    1 cup
    Fats: 1 Grams| Protein 25 Grams| Carbs 2 Grams

  • veggies

    Veggies

    5oz
    Fats: 0 Grams| Protein 3 Grams| Carbs 12 Grams

  • turkey

    Ground Turkey

    4oz
    Fats: 12 Grams| Protein 31 Grams| Carbs 0 Grams

    • Total Calories For Meal 7: 365

Note: I make modifications weekly depending on how specific events that I may have going on.

Training

I prefer to do supersets because I like to fatigue my muscles quickly with minimal rest. And honestly, I do not like to spend a lot of time in the gym.

I tend to get the most effective workout in the shortest amount of time supersetting exercises with no more than 60-90 seconds rest in between.

Day 1: Legs

    Superset:

  • Leg Extensions Leg Extensions

    Leg Extensions

    6 Sets Of 20 Reps
  • Dumbbell Step Ups Dumbbell Step Ups

    Dumbbell Step Ups

    3 Sets Of 15 Reps

    • Superset:

  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    3 Sets Of 15 Reps
  • Plie Dumbbell Squat Plie Dumbbell Squat

    Plie Dumbbell Squat

    3 Sets Of 15 Reps

    • Superset:

  • Leg Press Leg Press

    Leg Press

    3 Sets Of 20 Reps
  • Freehand Jump Squat Freehand Jump Squat

    Freehand Jump Squat

    3 Sets Of 10 Reps

    • Superset:

  • Barbell Lunge Barbell Lunge

    Barbell Lunge (Walking)

    6 Sets Of 20 Reps
    (3-single lunges/3-double lunges)
  • Mountain Climbers Mountain Climbers

    Mountain Climbers

    3 Sets Of 15 Reps

    • Superset:

  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    Stiff-Legged Barbell Deadlift

    3 Sets Of 15 Reps
  • Frog Hops Frog Hops

    Frog Hops

    3 Sets Of 15 Reps

    • Exercise:

  • Barbell Squat Barbell Squat

    Barbell Squat

    4 Sets Of 8-15 Reps

    • Cardio:

  • Stairmaster Stairmaster

    Stairmaster

    30 min
Day 2: Back/Shoulders
Day 3: Biceps/Triceps
Day 4: Chest
Day 5: Back/Shoulders
Day 6: Cardio Only/Rest

    Cardio:

  • Stairmaster Stairmaster

    Stairmaster

    30 min (or Elliptical or 1hr spin class)
Day 7: Rest

Supplementation

How I Use Them:

I take a multivitamin first thing in the morning. I pour the strawberry liquid aminos in my water, add lemon or mix with sugar-free lemonade, and sip it throughout the day and during my workout. It tastes like a strawberry-lemonade slush.

I also mix liquid aminos with a sugar-free orange drink and it tastes like an orange creamsicle or a 50-50 bar. I take the Beta Alanine post workout or I will take glutamine.

I also supplement 2 meals per day with a Vanilla or Chocolate protein shake. Depending on the amount of muscle mass I am carrying, I may also take Kre-Alkalyn pre-workout for increased energy and to help with muscle growth.

Laura Bailey's Personal Philosophy

Nutrition

My philosophy regarding nutrition is simple: "If it doesn't taste good, I'm not eating it!" I hear so many people say, "I can eat plain chicken and oatmeal forever". No they can't, otherwise they would stay in shape forever.

This is exactly why most people fall off their nutrition after about a week, and is also the reason most competitors rebound so bad in the off season. Their nutrition plan makes them miserable. They are cranky and don't like what they eat.

I don't believe in eating food; I believe in eating meals … good meals! There's a big difference. "food" can be bland and boring, but "meals" have flavor and life! I have to enjoy what I'm eating if I'm going to make those habits a lifestyle rather than something that is only seasonal.

The best investment I ever made was in a nutritionist. He helped me relearn everything about eating and completely changed my perspective.

I never enjoyed cooking, but have learned to become quite the chef out of necessity. I took foods I enjoyed and learned how to prepare them with healthy substitutions that still allowed me to eat them, even during competition season.

Some of my favorites are: lemon poppy seed muffins, chocolate muffins, zucchini bread and carrot cake muffins, strawberry pancakes, 7-layer bean dip, Mexican pizza, potato skins, crab cakes, chicken and shrimp fried rice. Now that's good eating! I always look forward to my next meal, and so should you.

Get educated about nutrition, get recipes, get in that kitchen, and get creative! You've got nothing to lose except pounds!

Training

Simply put, I truly believe you've got to love and enjoy your training; otherwise you'll get nothing out of it. Although my workouts were initially very scripted, I found that if I don't like a particular exercise, it's okay to find an alternative to the exercise that is equally beneficial.

Most people get fanatical when it comes to working out and think if they don't do the exact same thing every single time; the outcome is going to be less than stellar. As a result, they hate their workouts, and are often ready for it to end as soon as it begins.

There were a few times when I found myself slipping into that mode and losing my motivation to train. I am easily bored, so I have to keep my workouts fresh and constantly change them.

I always have to have fun and enjoy what I am doing. That is what has made remaining consistent with my training much easier, and I truly look forward to it on most days.

However, if you don't feel like going to the gym, then don't! It's okay; just get out on that rugby, soccer, or football field. Get your skis out and head for the water or the slopes.

Get on the track, tennis or volleyball court and work out like you have lost your mind! Your body will enjoy the change of pace and so will you.

Supplementation

I've always been a "less is more" type of person when it comes to supplementation. I used to see people take 7-8 different supplements, rotate them, stack them, and swear by their results, but the people always looked the same to me.

My theory is, when I stop taking supplements my physique and nutrition should be able to maintain a similar look independent of the supplements. I don't believe supplements should make or break you, rather they should do exactly what they state and "supplement" your nutrition and physique.

I'm not big on "stacking" and taking tons of stuff. It takes too much time, energy and money. I'd rather not take anything at all, but since it is necessary because I push my body beyond normal limits, I typically choose to take the least amount necessary.

The one thing I do believe is that everyone should have a good multivitamin for daily energy and nutrients, and a quality protein for meal substitutions. Those are the 2 things I will always have in my supplement arsenal.

Fitness 360


Bookmark and Share

Related Articles

About The Author

Contributing Writer
VIEW AUTHOR PAGE

Check out these awesome articles by some of the best writers in the industry.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
9.4

Out of 10
Excellent
8 Ratings

22

Comments

Showing 1 - 22 of 22 Comments

(5 characters minimum)

      • notify me when users reply to my comment
lydiasantos

Rep Power: 10

  • rep this user
lydiasantos

I have tried this workout and I love it! It's very hard and funny.

Article Rated:
10
Dec 19, 2011 10:19am | report
aragonmod

Rep Power: 4775

  • rep this user
aragonmod

OMG!! Did legs today...........Yup!!! kicked my bootty. It got sooooo hard half way into it. I know I am not going to be able to walt in the next 3-4 days...lol BUT!!!!! I can't wait to start seeing results. NO PAIN NO GAIN! =)

Thanx Laura

Jan 11, 2012 3:39pm | report
aragonmod

Rep Power: 4775

  • rep this user
aragonmod

I did back and shoulders today.....i really enjoyed this workout :)

Jan 12, 2012 10:30pm | report
aragonmod

Rep Power: 4775

  • rep this user
aragonmod

Leg workout todaY.......im sooooo stired now. lol

Jan 19, 2012 5:29am | report
benignacoleman

Rep Power: 10

  • rep this user
benignacoleman

Been doing these work outs for a few weeks now, really like it, its a change from what I was doing and got other friends to try it too, they really love it too! Thank you Laura, you are the best :)

Feb 1, 2012 8:06am | report
MochiBunny

Rep Power: -2266

  • rep this user
MochiBunny

Tomorrow is leg day and I cant wait to try hers! It looks like I'll be spent!

Feb 6, 2012 1:34pm | report
lssanchez

Rep Power: 2495

  • rep this user
lssanchez

I wish I could try this workout in only 4 or 5 days. Any ideas ?

Mar 7, 2012 11:26am | report
stw97124

Rep Power: 10

  • rep this user
stw97124

This workout is 5 days. The 6th day is a cardio day. You can maybe spilt your cardio durning the week if you add an extra 5mins of day of cardio it will equal the 6th day of 30mins of cardio.

Remember cardio doesn't have to be done in the gym...sometimes I sneak my cardio in by doing jumping jacks while cooking, running in place while watching TV the extra 30mins will add up quickly. Where you work do they have stairs that are accessible try running up and down the stairs. Part of my cardio is running for the train after work, it take a few mins for that jog and believe me that time adds up.

Mar 12, 2012 10:40am | report
BDeweerd

Rep Power: 10

  • rep this user
BDeweerd

Ive done this diet and workout plan for a week now and have really enjoyed it. I definitely agree on the less is more part of the article concerning supplementation. As a wife and mother its hard to put more money towards supplements than food, and after following this plan I see that you really don`t have to. Good Read.

Article Rated:
10
Mar 24, 2012 2:10pm | report
crankgurlx

Rep Power: 10

  • rep this user
crankgurlx

Going to try it her way ;)

Article Rated:
10
Mar 27, 2012 1:20am | report
danielle01

Rep Power: 10

  • rep this user
danielle01

Finally a workout plan I am going to enjoy!Its marathon season and I want to try to run a few, and I like that she can adds cardio almost everydayt! And to see that she isnt taking a million supplements, makes it easier on me. As a single mother and on a budget its hard to spend money on those! Also im glad there is a yummy healthy eating plan! Im tired of seeing bland things, and sometimes it can get expensive! But Im going to check out some recipies to where I can make good food into healthy food, if anyone has any ideas or anywhere I get recipies let me know! Im excited to start this workout tonight!!!
Thank you Laura

Apr 3, 2012 11:59am | report
khancock1014

Rep Power: 10

  • rep this user
khancock1014

did legs the other day and was exhausted halfway through but deff felt great afterwards ! I really enjoyed this workout it makes me feel accomplished when I'm done !

Article Rated:
9
May 1, 2012 8:18am | report
kimbytt

Rep Power: 10

  • rep this user
kimbytt

I must start by saying I am an easily bored, working mom of two and I don't have the time be at the gym for more than an hour and a half at a time, so consistency is my biggest problem. I did this workout today and whooooooooooooo it really kicked my butt ! And I loved it! I had this high all day ! It was the perfect blend of variety and difficulty to keep me interested and motivated! At the end of my workout today I was so hyped for tomorrow's workout I don't know if I can get to bed!lol! If all the workouts are like this then I will meet my goal soon.

Jul 8, 2012 7:33pm | report
gigi406

Rep Power: 10

  • rep this user
gigi406

Hi everyone. I started this work out today. I did legs and like aragonmod it got so hard half way through. I am used to do heavier weights with less repetitions.
I know I can make it :)
How many weeks should I do this plan for?

Jul 17, 2012 11:16pm | report
Mtrebs

Rep Power: 10

  • rep this user
Mtrebs

so i just started this pan yesterday..hoping it goes well! how was everyones results from this?

Sep 12, 2012 9:44am | report
ashleidbg

Rep Power: 10

  • rep this user
ashleidbg

Started this program and love it. I am so sore but I can't help but love that feeling

Oct 8, 2012 9:22pm | report
mrwseattle

Rep Power: 10

  • rep this user
mrwseattle

Wow! Great video and you have those dream shoulders! Thanks for sharing and congrats on all your success!

Oct 14, 2012 9:17am | report
freckledfacegur

Rep Power: 10

  • rep this user
freckledfacegur

About to start this work out plan tomorrow. I am so excited and praying that I can keep up with this program. I am a single mom of 3 and I am in the military but I really want to get toned and I think this program will be the right one for me. Wish me luck.

Dec 11, 2012 7:57pm | report
emesh75

Rep Power: 10

  • rep this user
emesh75

Yesterday I did her biceps/triceps day.... ooouuuch! :) I feel each cell in my arms now... but I'm really enjoying it :)

Dec 26, 2012 3:37am | report
Diamondinc1

Rep Power: 10

  • rep this user
Diamondinc1

Just finished with Jamie Eason's 12 week program, and loved it. It was so informative. Now I'm looking forward to what Laura is going to put me through!! My question is, is there a formula to use to know the breakdown of carbs., protein, and fat for my height and weight to be adding muscle? Should I stay with the plan I was using or not? My calorie intake right now is 1720, my carb/protein count just fluctuated depending on whether I was cutting or not. Thanks for any help you all can give me.

Mar 3, 2013 1:27pm | report
leelee33

Rep Power: 44

  • rep this user
leelee33

I started out with Jamie Easons fat loss program and now im doing Laura Baileys muscle building program, I love it! the meal plan is more of what I like to eat and Im seeing a lot of changes in my body! :)

Mar 9, 2013 12:00pm | report
sombraluz83

Rep Power: 10

  • rep this user
sombraluz83

I love this workout so far. With knee problems I had to adjust certain exercises, but I'm still marching along. :)

May 13, 2013 10:52am | report
Showing 1 - 22 of 22 Comments

Featured Product

Information. Motivation. Supplementation.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com