Fitness Amateur Of The Week: Weight The Way

Incorporating weights into her training regimen changed the way Kayleigh lives. Her boyfriend competes in the NPC and trained her from the ground up. They created a thing of beauty!

Name: Kayleigh Murphy
BodySpace: kly3m2
Location: New York
Age: 22  Height: 5'4 1/2''  Weight: 113 lbs
Years Competing: 1

How did your fitness journey begin?

I got started this summer with my boyfriend who is an NPC physique competitor and a personal trainer. I never thought I would pick up weight training and the fitness lifestyle, but I was wrong. I absolutely love it. I started incorporating weights into my training with the guidance and help from my boyfriend/trainer. I saw results quickly. He suggested I compete in the show he was planning on doing at the end of the summer and I decided to commit.

I competed in a great show and managed to place top five in my debut. From there, I knew this was going to be my new lifestyle. I continued training and then competed and won the NPC Brandywine Cup in September. Most recently, I competed in the NY Grand Prix in a huge class of more than 15 girls. I took seventh in what was definitely my proudest and most-fulfilling performance to date.

What fitness regimen delivered the best results?
Day 1: Legs
  • Heavy Squats Heavy Squats

    Heavy Squats

    5 sets of 8-10 reps
  • Box Jumps Box Jumps

    Box Jumps

    3 sets to failure
  • Hamstring Curls Hamstring Curls

    Hamstring Curls

    3 sets of 8-12 reps
  • Alternating Lunges Alternating Lunges

    Alternating Lunges

    3 sets to failure

Day 2: Back/Biceps
  • Pull-Ups Pull-Ups


    5 sets of 10 reps
  • Back Extensions Back Extensions

    Back Extensions

    5 sets of 20 reps
  • Seated Rows Seated Rows

    Seated Rows

    3 sets of 8-12 reps
  • Standing Biceps Curls Standing Biceps Curls

    Standing Biceps Curls

    5 sets of 10-15 reps

Day 3: Shoulders/Calves
  • Lateral Raise Lateral Raise

    Lateral Raise

    4 sets of 15 reps
  • Front Raise Front Raise

    Front Raise

    4 sets of 15 reps
  • Reverse Flyes Reverse Flyes

    Reverse Flyes

    4 sets of 15 reps
  • Seated Shoulder Press Seated Shoulder Press

    Seated Shoulder Press

    2 sets of 15 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    3 sets to failure

Day 4: Legs
  • Leg Press Leg Press

    Leg Press

    4 sets of 8-12 reps
  • Standing Hamstring Curls Standing Hamstring Curls

    Standing Hamstring Curls

    4 sets of 8-12 reps
  • Hip Abductor Hip Abductor

    Hip Abductor

    4 sets of 10 reps
  • Hip Adductors Hip Adductors

    Hip Adductors

    4 sets of 10 reps
  • Light Squats Light Squats

    Light Squats

    2 sets of 15-20 reps

Day 5: Chest/Triceps
  • Dumbbell Press Dumbbell Press

    Dumbbell Press

    3 sets of 10-12 reps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    3 sets of 10-12 reps
  • Dumbbell Incline Press Dumbbell Incline Press

    Dumbbell Incline Press

    3 sets of 10-12 reps
  • Dumbbell Incline Flyes Dumbbell Incline Flyes

    Dumbbell Incline Flyes

    3 sets of 10-12 reps
  • Rope Extensions Rope Extensions

    Rope Extensions

    3 sets of 15 reps
  • Dips Dips


    3 sets to failure

Day 6 & 7: Rest

I do 15-20 minutes of cardio every day I don't do legs. I do abs every day no matter what and alternate between leg lifts, decline crunches, hanging leg lifts, and oblique twists.

What nutrition plan fueled your body?
Meal 1
Meal 2
  • Rice Cakes

    Rice Cakes

    3 cakes

  • Peanut Butter

    Peanut Butter

    2 tablespoons

Meal 3
  • Grilled Chicken

    Grilled Chicken

    6 ounces

  • Wheat Toast

    Wheat Toast

    2 slices

  • Peanut Butter

    Peanut Butter

    1 tablespoon

Meal 4
  • Chicken


    8 ounces

  • Green Vegetables

    Green Vegetables

    8 ounces

What supplements gave you an edge?

How did your passion for fitness emerge?

I always played sports growing up, but I never would have dreamed it would turn into the life I lead now. My passion for fitness emerged the first time I trained with weights; I loved the feeling and the increase in energy I got from being in the gym and the way my body reacted to the training.

What/Who motivates you to live a healthy lifestyle?

Aside from the amazing changes to the body, I love meeting new people and the whole aspect of competing. Being on stage is such a great feeling that just leaves you coming back for more.

Where did you go for inspiration?

I try to remind myself why I'm doing what I am and just think of all the reasons why I love it.

What are your future fitness plans?

After competing in the NPC Eastern USA Championship in November, I'm going to take some time off from competition to prepare for my first national level show in July of 2013.

What is the most important fitness tip?

Love what you do. If you aren't enjoying yourself, then your time can be better spent doing something you love.

Who is your favorite fitness competitor?

My favorite competitor right now is Nicole Nagrani. Even though she's younger than me, she's still an inspiration. It amazes me how much she has accomplished already in her life. It makes me realize that anything is possible when you work hard and dedicate yourself to becoming the best you can be.

How did help you reach your goals?

I have used for all of my supplement needs since the beginning. I also like the article section, which is full of helpful tips and tricks to break through plateaus.