Melody Wyatt begins every training session with a very clear objective: Lift with fearsome intensity. "If I'm not walking out of the gym completely fatigued, I don't feel that I gave it my all," she says. If you bring that same intensity to your training sessions, you can accomplish great things.

Melody believes that the ability to consistently push oneself with focus and intensity separates a champion from the folks who simply "go through the motions." To Melody, that means lifting as heavily as possible. When heavy becomes too heavy, she bangs out as many reps as she can—safely and with a spotter, if possible—to failure using a dropset or other technique like running the dumbbell rack.

A dropset is a technique that calls for reaching failure with your first weight, immediately dropping to a lighter weight by 20-25 percent, and continuing to rep until you hit failure again. Running the rack follows the same approach. You start with the heaviest weight you can lift for a set number of reps, go to failure, drop down in weight, rep again, and repeat until you hit the end of the dumbbell rack or total failure.

These techniques sound intense, and they are. But they're the key to great results "You can't expect to progress if you're not working with your whole body, mind, and soul," Melody says. "It takes heart and discipline; train as strong as you want it!"

Melody's training involves a 5-day split. She dedicates whole days to chest, back, arms, shoulders, and legs. Every other day includes abs or calves. To get her amped up for the monumental effort ahead, Melody listens to upbeat EDM and watches motivational videos. For her, hearing motivational words as she works out pumps her up even more; the words help her visualize her workout and materialize that vision into strength and power.

"The power of the mind is such a strong thing," Melody says, "and that's what you have to overcome: the mental part of it."

Melody's Training Plan

Monday: Arms
1
Superset 1
Close-Grip Barbell Bench Press
3 sets, 8-10 reps (1 dropset to failure)
Barbell Curl
3 sets, 8-10 reps (1 dropset to failure)
2
Superset 2
Triceps Pushdown - Rope Attachment
3 sets, 10-12 reps (1 dropset)
Alternate Hammer Curl
3 sets, 10-12 reps (1 dropset)
3
Superset 3
EZ-Bar Skullcrusher
4 sets, 8-10 reps
Alternate Incline Dumbbell Curl
4 sets, 8-10 reps
4
Superset 4
One Arm Dumbbell Preacher Curl
3 sets, 8-10 reps
Tricep Dumbbell Kickback
3 sets, 8-10 reps
5
Superset 5
High Cable Curls
3 sets, 8-10 reps
Dips - Triceps Version
3 sets, 8-10 reps (Last set burnout to failure)
6
Superset 6
Dumbbell Alternate Bicep Curl
Run the rack to failure
Triceps Pushdown
Run the rack to failure starting with your max weight
Tuesday: Hamstrings and Glutes
1
Giant Set
Romanian Deadlift
4 sets, 5-8 reps (Last set 1-2 rep max)
Sumo Deadlift
4 sets, 5-8 reps (Last set 1-2 rep max)
Smith Machine Squat
With small pulses to failure at the bottom on last set
4 sets, 10-12 reps
2
Superset 1
One-Legged Cable Kickback
4 sets, 12-15 reps
Thigh Abductor
4 sets, 12-15 reps
3
Superset 2
Lying Leg Curls
4 sets, 10-12 reps
Barbell Hip Thrust
4 sets, 10-12 reps
4
Glute Ham Raise
Burnout set to failure
Wednesday: Chest
1
Barbell Bench Press - Medium Grip
1 set, 15 reps (warm-up)
4 sets, 8-12 reps
1 set, 2-4 reps (max set)
1 set, triple dropset to failure
2
Dumbbell Flyes
4 sets, 10-12 reps (1 dropset)
3
Incline Dumbbell Press
4 sets, 10-12 reps (1 dropset)
4
Cable Crossover
3 sets, 8-10 reps (1 dropset to failure)
Thursday: Back
1
Pullups
3 sets, 10 reps (switch between grips)
2
Wide-Grip Lat Pulldown
4 sets, 10-12 reps (6 behind and 6 in front of head)
3
One-Arm Dumbbell Row
3 sets, 10-12 reps (1 triple dropset to failure)
4
Bent Over Barbell Row
3 sets, 10-12 reps (1 dropset to failure)
5
Seated Cable Rows
3 sets, 10-12 reps (1 dropset to failure)
6
Superset
Lying T-Bar Row
3 sets, 10-12 reps
Kneeling High Pulley Row
3 sets, 10-12 reps
7
Underhand Cable Pulldowns
3 sets, 10-12 reps (1 dropset to failure)
Friday: Quads
1
Barbell Squat
1 set, 12-15 reps (warm-up)
5 sets, 4-8 reps
1 set, 1-2 reps (max set)
1 set, 12-15 reps (dropset, 70%)
1 set, burnout set at lighter weight to failure
2
Front Squat (Clean Grip)
3 sets, 10-12 reps
3
Barbell Walking Lunge
3 sets, 10-12 reps each leg
4
Hack Squat
3 sets, 8-10 reps
5
Leg Extensions
3 sets, 10-15 reps (1 dropset to failure)
6
Thigh Adductor
3 sets, 12-15 reps (1 dropset to failure)
Saturday: Shoulders
1
Dumbbell Shoulder Press
2 sets, 10-12 reps (warm-up)
4 sets, 8-10 reps
1 set, triple dropset to failure
2
One-Arm Side Laterals
3 sets, 15-20 reps each arm
3
Lying Rear Delt Raise
3 sets, 10-12 reps (1 dropset)
4
Upright Barbell Row
3 sets, 10 reps
5
Arnold Dumbbell Press
3 sets, 10-12 reps
6
Face Pull
3 sets, 10-12 reps
1 set, run-the-rack set to failure
7
Straight Raises on Incline Bench
3 sets, 10-12 reps
8
External Rotation with Cable
3 sets, 15-20 reps per arm (1 dropset to failure)

Abs & Calves

Alternate these two muscle groups every other day. Melody either incorporates them between sets for active rest or squeezes them in at the end of each workout.

Abs
1
Ab Crunch Machine
3 sets, 25-30 reps
2
Tri-Set
Otis-Up
With Medicine Ball
3 sets, 25-30 reps (minimal rest)
Hanging Leg Raise
3 sets, 25-30 reps (minimal rest)
Bosu Ball Cable Crunch With Side Bends
3 sets, 25-30 reps (minimal rest)
Calves
1
Standing Calf Raise
3 sets, 30 reps (or to failure)
2
Seated Calf Raise
3 sets, 30 reps (or to failure)
3
Calf Press On The Leg Press Machine
3 sets, 30 reps (or to failure)

Cardio

Melody keeps cardio to a minimum, especially in the off-season. She prefers to do 20-minute high-intensity interval training (HIIT) sessions a few times per week. During contest prep, she'll do 5-6 HIIT sessions a week for around 30-45 minutes each.

Melody believes that if your goal is to burn fat, HIIT is far more effective than steady-state, distance running, or cycling.

If cardio is in her workout plan for the day, she usually tacks it on at the end of her workout.

Melody Decena Wyatt Fitness 360

About the Author

Stephanie Lee

Stephanie Lee

Stephanie is a life-long geek with a passion for health, fitness, donuts, and lifting heavy objects.

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