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Aspen Rae Workout Routine & Diet plan

Aspen Rae

Aspen Rae is an adult actress, a fitness model, and a social media influencer from the United States. She started weightlifting in college and found a great trainer who helped her gain muscle quickly and got Aspen ready for her first show.

Even though we did a lot of research on Aspen Rae’s workouts and diet, this is not exactly what she does. The native of Northern California started competing in NPC bikini shows in 2016. Aspen got her Pro card at the 2017 NPC Championships, winning first place.

The information is based on what we know Aspen Rae does in the gym to get ready for a competition. This comes from interviews, her own words, and what other people in the fitness industry have told us.

Aspen Rae Current Stats

  • Height:‎ 5 ft 4 inches
  • Weight: 115 pounds
  • Age: 32 years old
  • Date of Birth: December 10, 1990
  • Awards: First place at the 2016 NPC San Francisco, 2017 NPC San Jose Championships, and 2017 NPC USA Championships.

Workout Principles

Aspen Rae got a lot of followers on social media and fans who were inspired by her quick success on the fitness stage. Her fitness journey has been varied. She tried out the bikini division before deciding to compete in the figure division so she could spend more time in the gym getting strong and building muscle.

Aspen Rae posts a lot of fitness videos on her YouTube channel, where she also talks about her life as a bikini model and travels the world.

Aspen Rae’s Workout Routine

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Aspen Rae loves her sport so much that she goes to the gym almost every day, even when the season is over. Aspen felt like she could lift heavy weights and train her body to do its best when she switched to the figure division of the NPC.

Here is the workout plan for Aspen Rae:

Monday – Legs

Aspen Rae thinks her legs are her weakest part, so she works on them twice a week. She does slow movements to build strength without putting any muscle group under too much stress.

Aspen thinks it’s easy to train your most vital body parts, but it takes a lot more time and works for working on your weaker ones.

  • Barbell squat (3 sets, 10 reps)
  • Lunge (3 sets, 15 reps)
  • Leg extension (3 sets, 10 reps)
  • Straight leg deadlift (3 sets, 10 reps)
  • Glute bridge with weights (3 sets, 10 reps)
  • Sumo squat (3 sets, 8 reps)
  • Single-leg press (3 sets, 10 reps)

Tuesday: Arms Day

Here is the Tuesday arm workout that Aspen Rae does.

  • EZ-bar curl (5 sets, 10 reps)
  • Dumbbell curl (3 sets, 1o reps)
  • Bench press with a close grip (5 sets, 12 reps)
  • Dip (4 sets, rep til failure)
  • Skull crushers (4 sets, 10 reps)
  • Pushdowns on the triceps (3 sets, 10 reps)
  • Hammer curls (4 sets, 10 reps)

Wednesday: Back and abs

Aspen Rae says that assisted pull-ups and upright rows are two of her favorite ways to build strength. These moves help Aspen sculpt her upper body and keep her looking ripped.

  • Helped pull-up (2 sets, 10 reps)
  • Upright rows with cables (4 sets, 15 reps)
  • Russian twist (4 sets, 20 reps)
  • V-up (4 sets, 15 reps)
  • Dead bug (4 sets, 15 reps)
  • Hanging leg raise (4 sets, 12 reps)
  • Crush bicycle (4 sets, 20 reps)
  • Row with only one arm up (4 sets, 10 reps)
  • Lat pull-downs (4 sets, 10 reps)
Aspen Rae
Aspen Rae

Legs – Thursday

Aspen Rae does these exercises to work her glutes and quads on the second leg day of the week.

  • Leg extension (5 sets, 10 reps)
  • Squat on a Smith machine (6 sets, 15 reps)
  • Smith machine lunge (4 sets, 8 reps)
  • Barbell deadlift (5 sets, 10 reps)
  • Barbell dip (4 sets, 12 reps)

Friday – Cardio

Aspen Rae does high-intensity interval training (HIIT) to get in better shape, build endurance, and work her muscles in a new way.

Jump rope interval workout:

  • Climbers on mountains (45 reps)
  • Pushups (30 reps)
  • Front plank (1-minute hold)
  • Jump rope (1 minute)

After each round of jumping rope, take a one-minute break.

Shoulders – Saturday

Aspen Rae starts the weekend off with this shoulder workout:

  • Shoulder press with a dumbbell (4 sets, 10 reps)
  • Lateral raise (4 sets, 8 reps)
  • Straight line (4 sets, 12 reps)
  • Alternating front raises with dumbbells (4 sets, 10 reps)
  • Back delts high rope pull-up (4 sets, 12 reps)

Sunday – Day of Rest

Aspen Rae takes Sundays off to rest. She makes meals, works, and takes time off at home. She might go for a slow walk or hike, but other than that, she lets her body rest and get ready for her next workout.

Aspen Rae’s Diet

Aspen’s body is a lot affected by what she eats. She is picky about what she eats because she wants to build muscles. Aspen eats six meals a day to keep her metabolism going. She is cautious about how many carbs, lean meats, and healthy fats she eats. She doesn’t cheat very often, but when the season is over, she’s a little less strict and eats more of her favorite foods.

Here is Aspen Rae’s diet:

Meal 1

  • White Egg
  • 1/2 cup of berries with oatmeal
  • Peanut butter

Meal 2

  • Grilled Chicken
  • Baked sweet potatoes
  • Broccoli steamed

Meal 3

  • Grilled fish
  • The brown rice
  • Steamed veggies

Meal 4

  • Grilled Chicken
  • The brown rice
  • 1/2 an avocado

Meal 5

  • Grilled fish
  • Steamed veggies

Meal 6

  • Breast of chicken
  • Sweet potato
  • 1/2 an avocado

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Also, read Johnny Sins Workout Routine & Diet Plan.


Aspen Rae is a great example of how following one dream can lead to many other opportunities. She has done figure competitions, personal training, and nude modeling. She makes other girls want to go to the gym and lift heavy weights without caring what other people think.

Aspen Rae started her career when she left her comfort zone and went after a job in fitness. She is a fitness personality that both men and women can look up to because of how hard she works at the sport, how well-defined her muscles are, and how hard she works to keep getting better.