Here’s 6 Times IFBB Pro League Bikini Champion Breena Martinez’s Workout Routine
Opposite to the belief that women get manly physiques by lifting weights, as an IFBB Pro, Breena believes that women shouldn’t be afraid to lift weights and they won’t get bulky or lose femineity by resistance training. Similarly, Breena Martinez’s workout routine is like an answer that what she says is true.
Breena enjoys sharing her fitness journey, but mainly due to proving that it’s a myth that women who lift heavy get bulky or look like bodybuilders.
When it comes to workouts, Breena ensures every muscle group is trained every week. Similarly, in every training session, she likes exercising to warm up and then train her muscles. She chooses movements that hit all her body parts of the muscles evenly. For instance, for shoulders, she’ll go for anterior, medial, and then rear deltoid.
Breena Martinez’s Workout Routine
Breena Martinez’s workout routine is intense and with attention to detail. She likes hitting specific muscle groups in each session to make sure her workout is balanced and doesn’t make her overtrain. For example, her training split is focused on the lower body, and upper body equally with cardio and full rest day.
Here below is one such workout of Breena, which will give you an overall idea about her training philosophy.
Day 1 – Quads, Glutes & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions | 3 | 15 |
| Bulgarian Split Squats | 3 | 15 |
| BB Front Squats | 3 | 15 |
| Pistol Squats W/ TRX | 3 | 15 |
| Glute Bridges Using Band | 4 | 20 |
| Banded Kickbacks (45 Degree) | 4 | 20 |
| High Ups Rotations | 4 | 20 |
| Leg Ups | 4 | 20 |
| Cardio | – | 25 Min |
Day 2 – Chest, Back & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Bench Press | 3 | 12 |
| Pec Deck | 3 | 12 |
| 1 Arm DB Rowing | 3 | 12 |
| Lat Pulldowns | 3 | 12 |
| Seated Rowing (Undergrip) | 3 | 12 |
| Seated Wide Grip Rowing | 3 | 12 |
| Bicycle Crunches | 4 | 20 |
| V – Ups | 4 | 20 |
| Cardio | – | 25 Min |
Day 3 – Cardio (HIIT)
| Exercise Name | Sets | Reps |
|---|---|---|
| Jogging on Treadmill (4.5 – 6.5 Speed) | – | 2 Min |
| Inline Push Ups W/ Monster Bands | – | 1 Min |
| Inline Running | – | 1 Min |
| Sprinting | – | 15 Seconds |
| Power Walk (3.5 – 4.5 Speed) | – | 45 Seconds |
| – | – | – |
| Repeat in intervals for 25 Min | – | – |
Day 4 – Hamstrings, Glutes & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Curls | 3 | 12 |
| Leg Press (Single Leg) | 3 | 12 |
| Hamstring Curls (Nordic Style) | 3 | 12 |
| Romanian Deadlifts | 3 | 12 |
| Sumo Deadlifts | 3 | 12 |
| Glute Ham Development W/ Squeeze | 3 | 12 |
| Banded Glute Kickbacks | 3 | 12 |
| 3 – Way Leg Drops | 4 | 20 |
| Cardio | – | 25 Min |
Day 5 – Glutes & Calves
| Exercise Name | Sets | Reps |
|---|---|---|
| Sumo Squats W/ Smith Machine | 3 | 6 – 8 |
| Reverse Hack Squats | 3 | 6 – 8 |
| Sumo Leg Press | 3 | 6 – 8 |
| Glute Kickbacks | 3 | 6 – 8 |
| Glute Lateral Kickbacks | 3 | 6 – 8 |
| Glute Bridge W/ Bands | 3 | 6 – 8 |
| Calf Raises | 4 | 12 |
| Calf Press Machine | 4 | 12 |
| Cardio | – | 25 Min |
Day 6 – Shoulders, Arms & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Shoulder Press | 3 | 12 |
| DB Side Lateral Raises | 3 | 12 |
| DB Front Lateral Raises | 3 | 12 |
| DB Rear Deltoid Flys | 3 | 12 |
| DB Hammer Curls | 3 | 12 |
| DB Skull Crushers | 3 | 12 |
| 3 Way Knee Ins W/ TRX | 4 | 15 |
| TRX Planks | 4 | 30 |
| Cardio | – | 25 Min |
Day 7 – Rest Day
About Breena Martinez
Breena got into the fitness industry through UFC Gym by being a Personal Trainer in Concord, CA. Being a college athlete and sports advocate for health & sports, it was a career that matched her passion. In a short time of three years, she became one of the successful Personal Trainer within the company that made more than $100k in yearly revenue.
She combined her love for fitness and competition and got her way around to compete in Bikini Bodybuilding. Further, in 2014, she got her IFBB Pro Card, and since then, she has competed for 6 consecutive years in Mr. Olympia (2015 – 2020) and was even invited to compete in the Arnold Classic (2018 – 2019).
Similarly, she managed to follow her personal goal within the sport and started guiding other women to make it to the stage for the first time. In addition, she helps other female athletes by training to get their IFBB Pro Card status. Nonetheless, presently, she is a trainer at the Pro Physique in Gilbert, Arizona and takes online clients.
Wrapping Up
Breena’s journey has seen struggles like any other IFBB Pro athlete and becoming a 6-time IFBB Pro Leaguer Bikini champion wasn’t easier for her either. However, she always stayed dedicated and kept a strategic approach to fitness and competition that helped her shape her career within the fitness industry.
Breena Martinez’s workout routine is rooted in balance precision and offers valuable lessons to anyone who wants to elevate their fitness level. Also, by adopting her principles and tailoring them to your goals, you can stay assured you’ll get results.
