The most efficient way to reach any physique goal is to ensure that your training matches it. Tabitha Klausen matches her bikini competition goals with five intense bodybuilding workouts and three interval cardio sessions per week.

She doesn't shy away from heavy weights. Instead, she challenges herself in order to see her biceps grow. She might look like a bikini model, but she's got the weightlifting chops to prove she's also a badass!



Tabitha Klausen Fitness 360

Watch The Video - 10:32

Bikini Biceps

Tabitha didn't walk into the gym and automatically know what she was doing. She had to learn. "My boyfriend at the time had been into bodybuilding, so he had experience. He read a lot; he was on Bodybuilding.com all the time. He's the one who took me under his wing and into the gym."

Instead of spending an hour on the elliptical and then doing crunches, Tabitha learned how to do bodybuilding-style workouts, and to do them with intensity. "His philosophy was: If you don't puke during legs day, you didn't go hard enough." That balls-to-the-walls intensity has followed Tabitha throughout her career in fitness.

Tabitha proves that any silly stereotypes about weak bikini competitors are dead wrong. Because she has difficulty putting on size, she uses a basic split to build lean mass. "My genetics keep me nice and long and lean," she says, "so I lift as hard and heavy as I can."

"Honestly," Tabitha admits, "I'm not training for a 'bikini' body. I'm training my body to be the best it can be, no matter what category I fit into."

Day 1: Legs
1
Standing Leg Curl
3 sets, 12 reps
+ 13 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Chest/Shoulders/Triceps
1
Incline Dumbbell Press
3 sets, 15 reps
+ 9 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Back/Biceps
1
Pullups
4 sets, 15 reps
+ 11 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Rest

Day 5: Leg Day
1
Walking, Treadmill
with Lunges.
10 sets, 1 mins
+ 6 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Abs: Done Every 2 Days
1
Decline Crunch
3 sets, 10 reps
+ 6 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tabitha Klausen Fitness 360

About the Author

Cassie Smith

Cassie Smith

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

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