Laura Bailey's Muscle Building Program

To build a sleek, feminine physique like Laura Bailey, check out her exclusive muscle building program!

Laura Bailey makes it look easy, but gaining and maintaining a sculpted body like hers takes some effort! When training to build lean muscle, Laura focuses on heavy resistance and plyometrics to see fast results.

With an intense training regimen, it's critical that Laura enjoys what she's doing in the gym. And with her own personal training style that's exactly what she does!

If you want to sculpt a phenomenal body like Laura Bailey without it feeling like a job, check out her unique and fun muscle building program.

Laura Bailey's Fitness Program

Watch The Video - 11:08


Muscle Building Regimen

Nutrition

Total Calories: 2406   |  Fat: 75g  |  Carbs: 199g  |  Protein: 269.5

Meal 1: Two Breakfast Taquitos

    • turkey

      Ground Turkey

      4oz
      Fats: 12 Grams| Protein 31 Grams| Carbs 0 Grams

    • 1124

      Seasoned Egg Beaters

      1 cup
      Fats: 1 Grams| Protein 25 Grams| Carbs 2 Grams

    • picante sauce

      Picante Sauce

      2 tbsp
      Fats: 0 Grams| Protein 0 Grams| Carbs 2 Grams

    • corn tortilla

      Corn Tortillas

      2
      Fats: 0 Grams| Protein 0 Grams| Carbs 2 Grams

Total Calories For Meal 1: 620

Meal 2: Protein Shake

    • protein powder

      Vanilla Protein Powder

      1 scoop
      Fats: 2 Grams| Protein 24 Grams| Carbs 4 Grams

    • grapes

      Grapes

      1 cup
      Fats: 0 Grams| Protein 1 Grams| Carbs 27 Grams

Total Calories For Meal 2: 237

Meal 3: Turkey Spaghetti

    • turkey

      Ground Turkey

      4oz
      Fats: 12 Grams| Protein 31 Grams| Carbs 0 Grams

    • squash

      Spaghetti Squash

      2 cups
      Fats: 0 Grams| Protein 2 Grams| Carbs 20 Grams

Total Calories For Meal 3: 314

Meal 4: Protein Shake

    • protein powder

      Chocolate Protein Powder

      1 scoop
      Fats: 2 Grams| Protein 24 Grams| Carbs 4 Grams

    • peanut butter

      Peanut Butter

      2 tbsp
      Fats: 16 Grams| Protein 8 Grams| Carbs 6 Grams

    • banana

      Banana

      1
      Fats: 0 Grams| Protein 1 Grams| Carbs 27 Grams

Total Calories For Meal 4: 422

Meal 5: Healthy Snack

    • cottage cheese

      Low Fat Cottage Cheese

      1/2 cup
      Fats: 1 Grams| Protein 14 Grams| Carbs 3 Grams

    • apple

      Apple

      1
      Fats: 0 Grams| Protein .5 Grams| Carbs 24 Grams

Total Calories For Meal 5: 175

Meal 6: Healthy Snack

    • crab

      Crab Cakes

      4oz
      Fats: 14 Grams| Protein 22 Grams| Carbs 5 Grams

    • Asparagus

      Asparagus

      6oz
      Fats: 0 Grams| Protein 4 Grams| Carbs 7 Grams

Total Calories For Meal 6: 273

Meal 7: Quiche

    • 1124

      Seasoned Egg Beaters

      1 cup
      Fats: 1 Grams| Protein 25 Grams| Carbs 2 Grams

    • veggies

      Veggies

      5oz
      Fats: 0 Grams| Protein 3 Grams| Carbs 12 Grams

    • turkey

      Ground Turkey

      4oz
      Fats: 12 Grams| Protein 31 Grams| Carbs 0 Grams

Total Calories For Meal 7: 365

Note: I make modifications weekly depending on how specific events that I may have going on.

Training

I prefer to do supersets because I like to fatigue my muscles quickly with minimal rest. And honestly, I do not like to spend a lot of time in the gym.

I tend to get the most effective workout in the shortest amount of time supersetting exercises with no more than 60-90 seconds rest in between.

Day 1: Legs

Superset:

    • Leg Extensions Leg Extensions

      Leg Extensions

      6 Sets Of 20 Reps
    • Dumbbell Step Ups Dumbbell Step Ups

      Dumbbell Step Ups

      3 Sets Of 15 Reps

Superset:

    • Seated Leg Curl Seated Leg Curl

      Seated Leg Curl

      3 Sets Of 15 Reps
    • Plie Dumbbell Squat Plie Dumbbell Squat

      Plie Dumbbell Squat

      3 Sets Of 15 Reps

Superset:

    • Leg Press Leg Press

      Leg Press

      3 Sets Of 20 Reps
    • Freehand Jump Squat Freehand Jump Squat

      Freehand Jump Squat

      3 Sets Of 10 Reps

Superset:

    • Barbell Lunge Barbell Lunge

      Barbell Lunge (Walking)

      6 Sets Of 20 Reps
      (3-single lunges/3-double lunges)
    • Mountain Climbers Mountain Climbers

      Mountain Climbers

      3 Sets Of 15 Reps

Superset:

    • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

      Stiff-Legged Barbell Deadlift

      3 Sets Of 15 Reps
    • Frog Hops Frog Hops

      Frog Hops

      3 Sets Of 15 Reps

Exercise:

    • Barbell Squat Barbell Squat

      Barbell Squat

      4 Sets Of 8-15 Reps

Cardio:

    • Stairmaster Stairmaster

      Stairmaster

      30 min
    Day 2: Back/Shoulders

    Superset:

      • Dumbbell Shoulder Press Dumbbell Shoulder Press

        Dumbbell Shoulder Press

        3 Sets Of 8-15 Reps
      • Bent Over Barbell Row Bent Over Barbell Row

        Bent Over Barbell Row

        3 Sets Of 15 Reps

    Superset:

      • Side Lateral Raise Side Lateral Raise

        Side Lateral Raise

        3 Sets Of 10-15 Reps
      • Standing Calf Raises Standing Calf Raises

        Standing Calf Raises

        3 Sets Of 20 Reps

    Superset:

      • Cable Seated Lateral Raise Cable Seated Lateral Raise

        Cable Seated Lateral Raise

        3 Sets Of 12-15 Rep
      • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

        Wide-Grip Lat Pulldown

        3 Sets Of 10 Rep

    Superset:

      • Seated Cable Rows Seated Cable Rows

        Seated Cable Rows

        3 Sets Of 15 Reps
      • Standing Dumbbell Straight-Arm Front Delt Raise Above Head Standing Dumbbell Straight-Arm Front Delt Raise Above Head

        Standing Dumbbell Straight-Arm Front Delt Raise Above Head

        3 Sets Of 15 Reps

    Superset:

      • Lying T-Bar Row Lying T-Bar Row

        Lying T-Bar Row

        3 Sets Of 15 Reps
      • Seated Calf Raise Seated Calf Raise

        Seated Calf Raise

        3 Sets Of 20 Reps

    Cardio:

    • Stairmaster Stairmaster

      Stairmaster

      30 min
    Day 3: Biceps/Triceps

    Superset:

      • Hammer Curls Hammer Curls

        Hammer Curls

        3 Sets Of 15 Reps
      • Weighted Bench Dip Weighted Bench Dip

        Weighted Bench Dip

        3 Sets Of 20 Reps

    Superset:

      • Dumbbell Bicep Curl Dumbbell Bicep Curl

        Dumbbell Bicep Curl

        3 Sets Of 15 Reps
      • Lying Triceps Press Lying Triceps Press

        Lying Triceps Press

        3 Sets Of 15 Reps

    Superset:

      • Concentration Curls Concentration Curls

        Concentration Curls

        3 Sets Of 15 Reps
      • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

        Tricep Dumbbell Kickback

        3 Sets Of 15 Reps

    Superset:

      • Barbell Curl Barbell Curl

        Barbell Curl 21s

        3 Sets Of 21 Reps
      • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

        Triceps Pushdown - Rope Attachment

        3 Sets Of 15 Reps

    Superset:

      • Standing Biceps Cable Curl Standing Biceps Cable Curl

        Standing Biceps Cable Curl

        3 Sets Of 15 Reps
      • Triceps Pushdown Triceps Pushdown

        Triceps Pushdown

        3 Sets Of 15 Reps

    Exercise:

      • Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises

        Smith Machine Reverse Calf Raises

        6 Sets of 20 Rep

    Cardio:

    • Stairmaster Stairmaster

      Stairmaster

      30 min (or Elliptical or 1hr spin class)
    Day 4: Chest

    Superset:

      • Incline Dumbbell Press Incline Dumbbell Press

        Incline Dumbbell Press

        3 Sets Of 15 Reps
      • Pushups Pushups

        Pushups

        3 Sets Of 15 Reps

    Superset:

      • Cable Crossover Cable Crossover

        Cable Crossover

        3 Sets Of 15 Reps
      • Standing Calf Raises Standing Calf Raises

        Standing Calf Raises

        3 Sets Of 20 Reps

    Superset:

      • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

        Barbell Bench Press - Medium Grip

        3 Sets Of 8-15 Reps
      • Push-Ups With Feet On An Exercise Ball Push-Ups With Feet On An Exercise Ball

        Push-Ups With Feet On An Exercise Ball

        3 Sets Of 15 Reps

    Superset:

      • Dumbbell Bench Press Dumbbell Bench Press

        Dumbbell Bench Press

        3 Sets Of 15 Reps
      • Butterfly Butterfly

        Butterfly

        3 Sets Of 15 Reps

    Exercise:

      • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

        Calf Press On The Leg Press Machine

        3 Sets Of 20 Reps

    Cardio:

    • Stairmaster Stairmaster

      Stairmaster

      30 min (or Elliptical or 1hr spin class)
    Day 5: Back/Shoulders

    Superset:

      • Dumbbell Incline Shoulder Raise Dumbbell Incline Shoulder Raise

        Dumbbell Incline Shoulder Raise

        1 strip Set Of 10 Reps
      • Pullups Pullups

        Pullups

        3 sets to failure

    Superset:

      • Bent Over Barbell Row Bent Over Barbell Row

        Bent Over Barbell Row

        3 Sets Of 15 Reps
      • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

        Bent Over Two-Dumbbell Row

        3 Sets Of 15 Reps, each arm

    Superset:

      • Lying T-Bar Row Lying T-Bar Row

        Lying T-Bar Row

        3 Sets Of 20 Reps
      • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

        Calf Press On The Leg Press Machine

        6 Sets Of 20 Reps

    Exercise:

      • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

        Seated Bent-Over Rear Delt Raise

        1 Strip Sets Of 10 Reps

    Cardio:

    • Stairmaster Stairmaster

      Stairmaster

      30 min (or Elliptical or 1hr spin class)
    Day 6: Cardio Only/Rest

    Cardio:

    • Stairmaster Stairmaster

      Stairmaster

      30 min (or Elliptical or 1hr spin class)
    Day 7: Rest

    Supplementation

    How I Use Them:

    I take a multivitamin first thing in the morning. I pour the strawberry liquid aminos in my water, add lemon or mix with sugar-free lemonade, and sip it throughout the day and during my workout. It tastes like a strawberry-lemonade slush.

    I also mix liquid aminos with a sugar-free orange drink and it tastes like an orange creamsicle or a 50-50 bar. I take the Beta Alanine post workout or I will take glutamine.

    I also supplement 2 meals per day with a Vanilla or Chocolate protein shake. Depending on the amount of muscle mass I am carrying, I may also take Kre-Alkalyn pre-workout for increased energy and to help with muscle growth.

    Laura Bailey's Personal Philosophy

    Nutrition

    My philosophy regarding nutrition is simple: "If it doesn't taste good, I'm not eating it!" I hear so many people say, "I can eat plain chicken and oatmeal forever". No they can't, otherwise they would stay in shape forever.

    This is exactly why most people fall off their nutrition after about a week, and is also the reason most competitors rebound so bad in the off season. Their nutrition plan makes them miserable. They are cranky and don't like what they eat.

    I don't believe in eating food; I believe in eating meals … good meals! There's a big difference. "food" can be bland and boring, but "meals" have flavor and life! I have to enjoy what I'm eating if I'm going to make those habits a lifestyle rather than something that is only seasonal.

    The best investment I ever made was in a nutritionist. He helped me relearn everything about eating and completely changed my perspective.

    I never enjoyed cooking, but have learned to become quite the chef out of necessity. I took foods I enjoyed and learned how to prepare them with healthy substitutions that still allowed me to eat them, even during competition season.

    Some of my favorites are: lemon poppy seed muffins, chocolate muffins, zucchini bread and carrot cake muffins, strawberry pancakes, 7-layer bean dip, Mexican pizza, potato skins, crab cakes, chicken and shrimp fried rice. Now that's good eating! I always look forward to my next meal, and so should you.

    Get educated about nutrition, get recipes, get in that kitchen, and get creative! You've got nothing to lose except pounds!

    Training

    Simply put, I truly believe you've got to love and enjoy your training; otherwise you'll get nothing out of it. Although my workouts were initially very scripted, I found that if I don't like a particular exercise, it's okay to find an alternative to the exercise that is equally beneficial.

    Most people get fanatical when it comes to working out and think if they don't do the exact same thing every single time; the outcome is going to be less than stellar. As a result, they hate their workouts, and are often ready for it to end as soon as it begins.

    There were a few times when I found myself slipping into that mode and losing my motivation to train. I am easily bored, so I have to keep my workouts fresh and constantly change them.

    I always have to have fun and enjoy what I am doing. That is what has made remaining consistent with my training much easier, and I truly look forward to it on most days.

    However, if you don't feel like going to the gym, then don't! It's okay; just get out on that rugby, soccer, or football field. Get your skis out and head for the water or the slopes.

    Get on the track, tennis or volleyball court and work out like you have lost your mind! Your body will enjoy the change of pace and so will you.

    Supplementation

    I've always been a "less is more" type of person when it comes to supplementation. I used to see people take 7-8 different supplements, rotate them, stack them, and swear by their results, but the people always looked the same to me.

    My theory is, when I stop taking supplements my physique and nutrition should be able to maintain a similar look independent of the supplements. I don't believe supplements should make or break you, rather they should do exactly what they state and "supplement" your nutrition and physique.

    I'm not big on "stacking" and taking tons of stuff. It takes too much time, energy and money. I'd rather not take anything at all, but since it is necessary because I push my body beyond normal limits, I typically choose to take the least amount necessary.

    The one thing I do believe is that everyone should have a good multivitamin for daily energy and nutrients, and a quality protein for meal substitutions. Those are the 2 things I will always have in my supplement arsenal.