Samantha trains to overcome her weaknesses. She doesn't cherry-pick workouts for her strengths or make excuses for lagging muscle groups. Her most productive days in the gym are when she's learning a new lift, working on muscle groups that need extra attention, and moving heavy weight. Her desire to build a better body and become a better athlete fuels her through every workout.

Mixing It Up

Samantha likes to use multiple training strategies so she never gets bored. "I love incorporating supersets, giant sets, circuits, HIIT cardio, low-intensity cardio, dropsets, and negatives," she says. "I also like to switch up my rep ranges, tempo, and exercises." These constant changes help keep Samantha excited about her workouts and motivated for her future goals.

Although she uses different modalities to train various muscle groups, Samantha likes to keep her split fairly consistent. "I usually lift three or four days per week and do sprints or plyometrics once per week. For my upper body, I usually stick to a 10-12 rep range. For my lower body, I do 10-20 reps per exercise."

Fitness 360: Samantha Ann Leete, Training Program

Romanian Deadlift

Like most of us, Samantha has a tough relationship with cardio. "Sometimes it can be fun and I look forward to it, especially when I've had a stressful day and could use a cathartic sweat session." She'll squeeze in a cardio session during lunch at work, but if she's in the gym, she prefers the arc trainer, the stepmill, or plyos.

Unlike some elite competitors, Samantha believes in rest days. "I just try to listen to my body," she says. Sometimes a rest day means hitting a hard cardio session, sometimes it means going for a long, fun hike, and sometimes, rest just means rest. "Rest days can literally mean just chilling out and watching a movie," she explains.

Samantha's Training Split

Day 1: Lower Body, Hamstrings and Glutes
1
Giant Set
60 seconds rest between sets
One Leg Barbell Squat
3 sets, 12 reps per leg
Lying Leg Curls
3 sets, 15 reps
Sled Push
3 sets, 100 meters
2
Superset
45 seconds rest between sets
Romanian Deadlift from Deficit
4 sets, 12-15 reps
Dumbbell Step Ups
4 sets, 10 reps
3
Giant Set
45 seconds rest between sets
Plie Dumbbell Squat
3 sets, 10 reps
Barbell Glute Bridge
3 sets, 15-20 reps
Ball Leg Curl
3 sets, 15-20 reps
Day 2: Back and Biceps
1
Giant Set
60 seconds rest between sets
Inverted Row
3 sets, 12-15 reps
Close-Grip EZ Bar Curl
3 sets, 12 reps
Knee Tuck Jump
3 sets, 15 reps
2
Superset
45-60 seconds rest between sets
Pullups
4 sets, 12 reps
Bent Over Barbell Row
4 sets, 10 reps
3
Superset
45 seconds rest between sets
Wide-Grip Lat Pulldown
4 sets, 10 reps
Incline Dumbbell Curl
4 sets, 12 reps
4
Superset
30 seconds rest between sets
Straight-Arm Pulldown
3 sets, 18 reps
Hyperextensions (Back Extensions)
3 sets, 20 reps
5
Plyometrics
45 seconds rest between sets
Front Box Jump
3 sets, 30
Lateral Box Jump
4 sets, 20
Scissors Jump
3 sets, 20
Knee Tuck Jump
3 sets, 20
Side Hop-Sprint
2 sets, 2 minutes
Lateral Bound
2 sets, 2 minutes
Freehand Jump Squat
2 sets, 20 reps
Day 3: Lower Body, Quads, Glutes and Calves
1
Superset
60 seconds rest between supersets
Barbell Squat
4 sets, 20 reps
Bench Sprint
4 sets, 30-60 seconds
2
Superset
60 seconds rest between supersets
Dumbbell Walking Lunge
3 sets, 15-20 reps each leg
Dumbbell Seated Box Jump
3 sets, 12 reps
3
Superset
45 seconds rest between supersets
Leg Press
3 sets, 15-20 reps
Calf Press On The Leg Press Machine
3 sets, 20 reps
4
Superset
30 seconds rest between supersets
One-Legged Cable Kickback
2 sets, 15 reps per leg
Flutter Kicks
2 sets, 60 seconds
Day 4: Shoulders and Triceps
1
Giant Set
45 seconds rest between giant sets
Push Press
3 sets, 10-12 reps
Face Pull
3 sets, 15 reps
Push-Ups - Close Triceps Position
3 sets, 15 reps
2
Giant Set
45 seconds rest between giant sets
Two-Arm Kettlebell Row
3 sets, 12 reps
Bench Dips
3 sets, 15-20 reps
Mountain Climbers
3 sets, 50 reps
3
Giant Set
45 seconds rest between giant sets
Front Plate Raise
4 sets, 12 reps
Side Lateral Raise
4 sets, 12 reps
Reverse Grip Triceps Pushdown
4 sets, 12 reps
4
Battling Ropes
5 sets, 1 minute (Rest no longer than 60 seconds between sets)

Cardio

These are examples of cardio workouts that I might do during the week

Cardio workout #1
  • 45 minute Arc Trainer
Cardio workout #2: Treadmill lunge intervals
  • 3-minute incline lunge
  • 3-minute incline run
  • 3-minute incline walk
  • Repeat for 30 minutes
Cardio workout #3: Treadmill HIIT sprints
  • 30 second incline sprint
  • 30 second incline walk
  • Repeat for 20 minutes
Cardio workout #4: HIIT circuit
  • 2-minute row
  • 1-minute rope jump
  • 100 mountain climbers
  • Rest 30-60 seconds
  • Repeat for 20 minutes

Samantha Ann Leete Fitness 360

About the Author

Cassie Smith

Cassie Smith

Cassie Smith is a senior editor for Bodybuilding.com, as well as a weightlifter and sports performance coach.

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