Lauren Simpson is a 28 year old Australian WBFF Pro and Fitness Model, and an accomplished one at that. She had always lived an active lifestyle, growing up playing team sports year round, but didn’t start really working out until she was 24.
Even when she started consistently getting into the gym, Simpson did not have a solid workout or nutrition plan, saying that she would only run and even considered herself just a “cardio bunny.” But that is definitely not the case anymore!
Here’s what she did to make that change:
Weekly Workout Routine
Monday: Legs
Squats 5 sets x 5 reps (Superset)
Lying Leg Curls 5 sets x 5 reps
Split Squats 4 sets x 10 reps (each leg)
Machine Glute Kickbacks 4 sets x 12 reps
Tuesday: Back/Shoulders
Seated Barbell Press 6 sets x 6-8 reps
Neutral Grip Pullups 4 sets x 4-6 reps
Wide Grip Lat Pulldowns 4 sets x 12-15 reps
Seated Arnold Press 4 sets x 4-6 reps
Incline Rear Delt Raises 4 sets x 12-15 reps
Wednesday: Glutes/Hamstrings
Sumo Deadlifts 4 sets x 10-12 reps
Barbell Hip Thrusts 4 sets x 10-12 reps
Barbell Stiff Legged Deadlifts 4 sets x 10-12 reps
Lying Leg Curls 4 sets x 10-12 reps
Curtsy Lunges 4 sets x 12 reps
Cable Kickbacks 3 sets x 12-15 reps
Hip Abductors 3 sets x 25 reps
“I have also found a love for ‘lifting heavy’ and find that being strong has been very empowering. I can now squat and dead lift over double my body weight which rivals a lot of men in my gym.”
Thursday: Chest/Arms
Bench Press 6 sets x 6-8 reps
Standing Barbell Curls 4 sets x 6-8 reps
Incline Hammer Curls 4 sets x 12-15 reps
Flat Dumbbell Extensions 4 sets x 6-8 reps
Standing Rope Pushdowns 4 sets x 12-15 reps
Friday: Quads/Calves
Squats 4 sets x 10-12 reps
Close Stance Leg Press 4 sets x 10-12 reps
Barbell Lunges 4 sets x 10-12 reps
Sissy Squats (Holding Weight Plate) 4 sets x 10-12 reps
Leg Extensions 4 sets x 10-12 reps
Walking Dumbbell Lunges 3 sets x 10-12 reps
Standing Calf Raises 3 sets x 12-15 reps
Seated Calf Raises 3 sets x 12-15 reps
Saturday: Back/Shoulders
Standing Barbell Press 6 sets x 6-8 reps
Pull Ups 4 sets x 6-8 reps
Neutral Grip Narrow Pulldowns 4 sets x 12-15 reps
Seated Dumbbell Lateral Raises 4 sets x 6-8 reps
Prone Rear Delt Raises 4 sets x 12-15 reps
Sunday: Active Rest
Light cardio
Simpson tries to keep a balanced diet all year to compliment her heavy workouts, eating a lot of lean proteins and healthy fats.
Diet: 6 Meals
1st Meal: 5 ounces Egg Whites, 3 ounces Oats and 1 tablespoon Honey
2nd Meal: 1 scoop Protein and 1 cup Blueberries
3rd Meal: 3 ½ ounces Barramundi and 9 ounces Sweet Potato
4th Meal: 2 ½ ounces Chicken Breast, 5 ounces Mixed Vegetables and 1 ½ ounces Walnuts
5th Meal: 3 ½ ounces Turkey Mince, 3 ½ ounces Pumpkin, ¼ cup Baby Spinach Leaves and 2 ounces Avocado
6th Meal: 1 scoop Protein and ¼ cup Almonds
“It is important to not expect rapid changes overnight. Good things take time. If you put in the work, you will see results.”