Laura Bailey's Muscle Building Program

To build a sleek, feminine physique like Laura Bailey, check out her exclusive muscle building program!

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


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