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

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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
2
Leg Extensions
4 sets, 15 reps
3
Split Squats
4 sets, 15 reps
4
Sumo Deadlift
4 sets, 20 reps
5
Bodyweight Walking Lunge
3 sets, 10 reps (per leg)
6
Single-Leg Press
3 sets, 10 reps (per leg)
7
Barbell Side Split Squat
2 sets, 15 reps
8
Thigh Abductor
2 sets, 15 reps
9
Glute Kickback
4 sets, 15 reps
10
Seated Calf Raise
4 sets, 15 reps
11
Standing Calf Raises
3 sets, 15 reps
12
Rope Jumping
5 sets, 2 mins
13
Walking, Treadmill
with Lunges.
15 sets, 1 mins
Day 2: Chest/Shoulders/Triceps
1
Incline Dumbbell Press
3 sets, 15 reps
2
Barbell Bench Press - Medium Grip
3 sets, 15 reps
3
Flat Bench Cable Flyes
4 sets, 15 reps
4
Standing Front Barbell Raise Over Head
3 sets, 15 reps
5
Side Lateral Raise
3 sets, 15 reps
6
Upright Barbell Row
4 sets, 15 reps
7
Standing Dumbbell Triceps Extension
3 sets, 15 reps
8
Rope Jumping
10 sets, 1 mins
9
Jogging-Treadmill
5 sets, 1 mins
Day 3: Back/Biceps
1
Pullups
4 sets, 15 reps
2
Wide-Grip Lat Pulldown
4 sets, 15 reps
3
Seated Cable Rows
4 sets, 15 reps
4
Bent Over Barbell Row
4 sets, 15 reps
5
Hyperextensions (Back Extensions)
4 sets, 15 reps
6
Barbell Curl
3 sets, 15 reps
7
Hammer Curls
3 sets, 15 reps
8
Cable Hammer Curls - Rope Attachment
3 sets, 15 reps
9
Burpee Pull-Up
5 sets, 1 mins
10
Mountain Climbers
5 sets, 1 mins
11
Rope Jumping
5 sets, 1 mins

Day 4: Rest

Day 5: Leg Day
1
Walking, Treadmill
with Lunges.
10 sets, 1 mins
2
Stiff-Legged Barbell Deadlift
4 sets, 15 reps
3
Barbell Step Ups
3 sets, 15 reps
4
Glute Kickback
4 sets, 15 reps
5
Seated Calf Raise
4 sets, 15 reps
6
Jogging-Treadmill
1 set, 15 mins
Abs: Done Every 2 Days
1
Decline Crunch
3 sets, 10 reps
2
Exercise Ball Crunch
4 sets, 20 reps
3
Hanging Leg Raise
4 sets, 15 reps
4
Side Bridge
3 sets, 1 mins
5
Plank
3 sets, 1 mins
6
Burpee
4 sets, 10 reps

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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