You don't lose 50 pounds or become a finalist for Bodybuilding.com's BodySpace Spokesmodel Search by lifting a dumbbell a few times or spending 20 minutes on the elliptical. You get there by working hard and staying focused. That's exactly what Karina does days six days per week.

She's a personal trainer, yes, and spends her days in the gym helping her clients meet their fitness and physique goals, but she also spends a lot of time working toward her own goals. This ball of energy doesn't need more than a day of rest each week.



Baymiller Builds Muscle

Right now, Karina trains on a six-day split. She trains one body part per day and leaves Sunday for rest. She prefers to train in the morning when she has the most energy, but can fit in her workout whenever she has time. "My workouts are usually between 50-75 minutes, including a 10-minute warm-up on the treadmill."

This 10-minute run is the only cardio Karina usually does during the week. "If I'm feeling extra ambitious, I may throw in 10-15 minutes of high intensity interval training (HIIT) after a lifting session, or an outdoor run if the weather is nice, but that's not a usual thing."

Karina also likes to hammer her legs. She trains them twice per week. One day is dedicated to lifting with heavy weight for low reps, and the other day is spent doing lighter weight for more reps with added plyometric movements. No skinny quads on this girl!

To build stronger shoulders, Karina trains with a combination of Olympic-style movements and isolation exercises. "I've found this to be the best combination for size," she says.

Right now, Karina is adding more muscle to her powerful frame. Most of her workouts consist of four sets of lower reps with heavy weight. Every few weeks, however, she does an entire week of high-rep, light-weight workouts to shock her body.

Fitness 360: Karina Baymiller, Petite Powerhouse Training

Barbell Deadlift

Regardless of the workout or rep range, Karina always includes supersets. "Supersets maximize time, efficiency, and performance," she says.

Karina's Training Program

Monday: Chest/Abs
1
Superset
4 sets
Barbell Bench Press - Medium Grip
4 sets, 15 reps
Hanging Leg Raise
4 sets, 20 reps
2
Superset
4 sets
Flat Bench Cable Flyes
4 sets, 15 reps
Sit-Up
4 sets, 20 reps
3
Superset
4 sets
Incline Dumbbell Flyes
4 sets, 15 reps
Jackknife Sit-Up
4 sets, 20 reps
Tuesday: Legs
1
Superset
5 sets
Barbell Squat
5 sets, 8-12 reps
Barbell Deadlift
5 sets, 8-12 reps
2
Superset
4 sets
Bodyweight Walking Lunge
4 sets, 20 reps (10 reps per side)
Leg Press
4 sets, 10 reps
3
Superset
4 sets
Leg Extensions
4 sets, 12 reps
Seated Leg Curl
4 sets, 12 reps
Wednesday: Shoulders
1
Push Press
4 sets, 10 reps
2
One-Arm Kettlebell Swings
4 sets, 12 reps
3
Kettlebell Dead Clean
4 sets, 15 reps
4
Superset
4 sets
Arnold Dumbbell Press
4 sets, 10-12 reps
Side Lateral Raise
4 sets, 10-12 reps
5
Handstand Push-Ups
4 sets, to failure
Thursday: Back/HIIT
1
Negative Pull-Up
5 sets, 30 reps
2
Superset
4 sets
Bent Over Two-Dumbbell Row
4 sets, 20 reps
Wide-Grip Lat Pulldown
4 sets, 12 reps
3
Superset
4 sets
Seated Cable Rows
4 sets, 12 reps
Face Pull
4 sets, 12 reps
4
Superset
4 sets
Bent Over Barbell Row
4 sets, 10 reps
Cable Rear Delt Fly
4 sets, 12 reps
Friday: Legs/Plyos
1
Superset
4 sets
Front Barbell Squat
4 sets, 15 reps
Lateral Box Jump
4 sets, 30 reps
2
Superset
4 sets
Dumbbell Lunges
4 sets, 30 reps (15 reps per side)
Freehand Jump Squat
4 sets, 25 reps
3
Superset
4 sets
Wide-Stance Leg Press
4 sets, 20 reps
Bodyweight Lunge
4 sets, 50 reps (25 reps per side)
4
Burpee
4 sets, 25 reps
Saturday: Arms
1
Superset
4 sets
Dumbbell Bicep Curl
4 sets, 12 reps
Dips - Chest Version
4 sets, 25 reps
2
Superset
4 sets
Close-Grip EZ Bar Curl
4 sets, 12 reps
Tricep Dumbbell Kickback
4 sets, 10 reps
3
Superset
4 sets
Reverse Cable Curl
4 sets, 10 reps
Reverse Grip Triceps Pushdown
4 sets, 12 reps
4
Superset
4 sets
One Arm Dumbbell Preacher Curl
4 sets, to failure
Pushups
4 sets, to failure

Sunday: Rest/Active Rest



Karina Baymiller Fitness 360

About the Author

Cassie Smith

Cassie Smith

Cassie Smith is a freelance writer living in Boise, Idaho.

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