Model Workout Plan & Exercises Practical – Diets and Burn Fat Plan & Exercises

Model Workout Plan and Exercises 2

Your aim shouldn’t necessarily be to become a model, but it would be pretty fun to look like one and share that svelte figure of your, won’t it?

But looking like one is not an easy task at all, it takes a lot of dedication and a proper training and nutrition plan to achieve that shape.

But look no further, we have just the thing for you, a 30-day plan to turn that frown upside down.

Model Workout Plan and Exercises
Model Workout Plan and Exercises

Burning fat and building muscles is a popular way of making your body look better but it also is a step towards living a longer and a healthier life, something that people don’t ponder over much these days.

So, if you have been planning to step-up your game and enter the modeling regime, we have prepared the perfect plan for you.

It might not guarantee absolute success but the effects will be quite prominent.

If your objective is to get a bit of muscle mass and become leaner, the start off would be with a nutrition plan.

It might be difficult sticking to one, but it is one a really important factor in getting healthier and fitter.

Secondly, starting a workout plan which has the exact balance between weight training and cardio, basically goof resistance training.

Only cardio would just reduce your overall size and won’t give you a toner or a fit body, plus it does really less for your torso.

The Model Workout Plan is divided into 2 sets of 2 weeks.

Weeks 1-2

The first week should be all about measuring your own strength and stamina.

Also, learning proper posture for each exercise is a must and should be done by watching videos from any streaming website. or you can simply go to YouTube for videos.

Week 1 – 3 sets of 10 repetitions

Week 2 – 3 sets of 12 repetitions

Day 1: Legs and Hips

  1. Stretching – for 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Abductor Machine
  4. Banded glute kickback
  5. Walking Lunge
  6. Barbell Deadlift
  7. Lying Leg Curl
  8. Barbell Squat
  9. Seated Calf Raise

Day 2: Abs, Shoulder, and Cardio

Watch Victoria’s Secret model full cardio workout.

  1. Stretching – 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Barbell Shoulder Press
  4. Arnold Press
  5. Reverse Machine Fly
  6. Lateral Raise
  7. Upright Row
  8. Russian Twist
  9. Crunch
  10. Decline Crunch
  11. 20 minutes of High-Intensity Interval Training


Day 3: Triceps, Chest, and Cardio

  1. Stretching – for 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Decline Skull-Crusher
  4. Dips
  5. Single-Arm Dumbbell Triceps Extension
  6. Alternate Dumbbell Floor Press
  7. Reverse-Grip Triceps Push-Down
  8. Butterfly
  9. Alternating Dumbbell Floor Press
  10. 20 minutes of High-Intensity Interval Training (HIIT)

Day 4: Biceps, Back and Cardio

  1. Stretching – 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Back-Pull Cable Row
  4. Pull ups
  5. Dumbbell Incline Row
  6. Cable Hammer Curl
  7. Hyperextension
  8. Drag Curl
  9. 20 minutes of HIIT

Day 5: Cardiovascular Workout Only

  1. 20 minutes of HIIT

Day 6 And 7: Rest Days

After all the hard work body need some rest to regain all the strength. So, rest on 6th & 7th day to regain all energy.

Weeks 3-4

The second phase of this program is a bit more arduous than the first week since you have to get acclimatized to some different exercises and heavier weights are supposed to be used.

If you can lift any weight for 15 reps, then you are in-all-probability doing it wrong. Try using a weight so you can do 12 repetitions on the first set, 10 in the second and 8 in the third.

Week 3 – 3 sets of 8-12 repetitions to failure

Week 4 – 4 sets of 8-12 repetitions to failure

Day 1: Legs and Hips

  1. Stretching – for 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Glute Cable Kick-Back
  4. Sumo Squat
  5. Dumbbell Reverse Lunge
  6. Kettlebell Single-Leg Deadlift
  7. Barbell Walking Lunge
  8. Box Jump
  9. Calf Press on Leg Press Machine

Day 2: Abs, Shoulder, and Cardio

  1. Stretching – 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Alternating Cable Shoulder Press
  4. Bent-Over Rear-Dealt Raise with Head on Bench
  5. Upright Barbell Row
  6. Reverse Machine Fly
  7. Toe Toucher
  8. Bicycle Crunch
  9. Crunches
  10. 30 minutes of High-Intensity Interval Training.


Day 3: Biceps, Back and Cardio

  1. Stretching
  2. Cardiovascular Workout
  3. Single-Arm Dumbbell Row
  4. Single-Arm Lat Pull-Down
  5. Hyperextension
  6. Bent-Over Barbell Row
  7. Dumbbell Hammer Curl
  8. Barbell Biceps Curl
  9. 30 minutes of HIIT.

Day 4: Cardiovascular Exercise

  1. 30 minutes of High-Intensity Interval Training.

Day 5: Abs and Hips

  1. Stretching – 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Hip Thrust
  4. Goblet Squat
  5. Leg Press
  6. Lunge Pass Through
  7. Knee Raise
  8. Exercise-Ball-Pull-In
  9. Seated Leg Tug

Day 6: Rest

As same as before, body needs rest to regainn all the stranth and stamina. So, rest on 6th day. Body requireds rest and sleep also the Model Diet to make this proccess more easy and faster.

Day 7: Triceps, Chest, and Cardio

  1. Stretching – 5 minutes
  2. Cardiovascular Workout – 5 minutes
  3. Close Grip Bench Press
  4. Dips
  5. Push-Up
  6. Dumbbell Bench press
  7. 30 minutes of HIIT.

Your food eating habits determine around 70 percent of your results.

No matter how hard you exercise, most of your physique will be dictated by what you eat. So, to determine as to how much you have to eat, you need to determine your total daily energy expenditure first.

10 x weight (kilograms) + 6.25 x height (centimetres) – 5 x age(years) – 161

The ratio of food: 40:20:20 – meaning 20 percent of calories come from fats (healthy), 40% from complex carbohydrates and 40% from proteins.

Sample Meal Plan for Your Use (6 meals a day) – Modeling Workout Diet Plan

Model Workout Diet Plan
Model Workout Diet Plan

Down below we have the best and simple Meal for Models which will help them to reduse their fat. Enjoy this Modeling Diet Plan and above we have Model Workout Plan.

If you follow one by one step nobody can stop you to gain the desirable body.


  1. Oatmeal – ½ cup
  2. Water – 250mL
  3. Spinach – 1 Cup
  4. Scrambled Egg Whites: 3-4


  1. Low-Fat Yogurt.
  2. Medium Apple
  3. Protein Shake


  1. Grilled Chicken 100-150grams
  2. A medium Sweet Potato
  3. Steamed Asparagus

Evening Snack

  1. Protein Shake


  1. Ground Chicken – 100grams
  2. Whole Wheat Bun
  3. Avocado – 2/3 slices
  4. Lettuce
  5. Tomato
  6. Onion


  1. Scrambled Egg Whites: 4-5
  2. Spinach: 1 cup
  3. Oatmeal: 1/3 cup
  4. Small tossed Salad

Top Model Diet Plans – Supermodels, Bikini Mode & Top Models Diet Plan

victoria secret model diet plans

A model has to be constantly in prime shape and physique. Since they are the focus of the attention most of the times, it becomes quite necessary to be in svelte figure all the time and to achieve this is no easy task; it means they have to sedulously regulate their lifestyle and diet accordingly.

Hence, a model diet plan coupled with tips, beauty regimens, and exercise programs are usually recommended in most of the cases.

But the main aim of a model diet plans would be to have the ability to satisfy hunger without the addition of too many calories to the plan.

A decent model diet would consist of a healthy breakfast, a soul-satisfying lunch, and a comparatively light dinner.

Each portion of the meal must be rich in nutrition and free of excessive of calories.

Get Supermodel Diet Plan & Bikini Model Secrets.

So, if you are aspiring to become a model, or just want to gain that model look, we have some tips that might come in handy to help you out with your model diet plans, a pivotal part of model-hood.

Things You Should Know for Model Diet Plans – Diet Charts

Supermodel Diet Plan - diet charts
Supermodel Diet Plan – diet charts
  • First and foremost, constant hydration of the body is an absolute necessity. Like thirst might sometimes be perceived as hunger. Hence, appropriate amounts of liquid in the diet helps against hunger and as an added benefit it does help in getting rid of toxins and other wastes from the body.


  • Before you actually start your modeling diet plan, you should take a photo of yourself in the mirror and keep on doing so every other week so that you can track your progress and keep a check on your waistline.


  • Maintaining a record of the food you ingest is highly advisable as it helps tracking in the food intake and careful daily review of the same is essential. Constant comparison between different food intakes and their effect on the body should also be noted.


  • Including coffee, green tea or diet beverages might come in handy as they help in eradicating hunger at least temporarily. But too much of coffee intake could be bad, so it must be incorporated in the diet and taken at certain times.


  • Instead of using high-fat dressing like mayonnaise and cream sauces, you might want to try low-fat dressing such as hot sauce, vegetable sauce, and mustard.


  • Never go grocery shopping on an empty stomach and keep a food list while doing the monthly shopping. It helps in avoiding frivolous and impulsive purchase.


  • Avoid fat-frying/deep-frying food. Baking, roasting, grilling, air-frying and pressure cooking are some of the best methods of fat-free cooking that is available. Most of the fishes or meats that are to be consumed should be ideally baked, boiled or steamed.


Some Modeling Diet Tips – Modeling Fitness Tips

Modeling Diet Tips - Model's Fitness Tips
Modeling Diet Tips
  • Freshly cut fruits and vegetable are considered healthy snacks, along with their juice counterparts. But too much ingestion of fruit should also be avoided since they do contain a good amount of sugar.


  • Breakfast is called the most important meal of the day and is the right way to start your day.Skipping this meal would lead to hunger pangs throughout the day which get harder and harder to control. It is advisable to include egg whites for breakfast as they are rich in protein and low on cholesterol and would make for a better workout.


  • It is important to divide the meals into much smaller meals. It helps in regulating the hunger as it makes us think we are full for the most part of the day while actually we are consuming the same amount of calorie we were going to consume previously.


  • The goal usually is to reduce the fat intake while keeping the protein intake at a constant, and for that to happen, consumption of skinless poultry, lean meat and fish are recommended the non-vegetarian food.
    Protein is good for health as the body doesn’t really store protein. Also, proteins are a rich source of amino acids, which are responsible for beautifying and repairing hair, nails, and skin.


  • Saturated fat and Trans-fat such as butter, cheese, clarified butter should be replaced by vegetable oils such as sunflower oil, flaxseed and olive oil.


  • It might come off as a surprise but the type of clothes one wears also has an effect. For example, stripes have a thinning effect, same is the case with black.


  • Exercise is absolutely necessary if you really want that model look to stick with you. When diet is coupled with aerobics, yoga and weight training, it proves massively beneficial for your figure.


Some Victoria’s Secret Model Diet Plans

victoria super model diet plans
Victoria Supermodel Diet Plans – Model Diet Plans
  • There would be instances where you might have to travel a lot and you might be forced to eat out a lot due to that.
    Even in these cases though, trans and saturated fats can be removed from the diet. Like ordering grilled fish or chicken and avoiding any kind of creamy sauce that comes along with it.
    You can always choose to have appetizers instead of the main course.


  • Just because you are the model diet plan doesn’t mean you’d starve yourself out. If your daily calories consumption is below 1000 your body WILL enter into famine mode. Therefore, to sustain high metabolism levels throughout the day, low-calories diet coupled with regular exercise is a necessity.


  • Crash diets should be avoided at all costs because it might help you lose weight really quickly but actually, they eliminate many important nutrients from the diet. Also, the user is much more likely to gain the weight back once the crash diet is over.


  • Canned foods and food with preservatives, in general, are to be avoided at all costs due to high sodium content. Likewise, processed foods such as pastries, white bread, cakes, pasta are high in calories and can’t even possibly be compared to whole grain foods nutrition wise.