day in the life of a professional bodybuilder | shred challenge, glute workout & posing routine

hey there buff babes + bros!!! welcome to a day in my life as a IFBB Pro bodybuilder while on prep for an upcoming show to qualify for the olympia!! this is what an average day in my life looks like for me, working out, eating, working, more working out and more eating 🤣 full workout is below!
⭐️ KNOW YOUR POWER 90 DAY SHRED CHALLENGE ⭐️
www.knowyourpo...
🍑 workout
1. hip thrusts: (3x12,10,8)
*drop set decrease weight do triple contractions- reach weight do banded hip thrusts
2. step ups (3x10) each leg
3. leg curls (3x12)
super set
4. 1 -1/4 glute focused hypers (3x failure)
5. abductions (3x20)
*drop set increase the weight lean forward doing pulses until failure
⭐️ KNOW YOUR POWER 90 DAY SHRED CHALLENGE ⭐️
www.knowyourpo...
today’s topics:
💌 mailing address ✰ PO BOX 150037 Austin, TX 78715
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✰ support ✰
coaching ✰ www.buffbabeac...
online posing sessions ✰ calendly.com/ju...
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✰ mindset tools ✰
get my know your power daily journal ✰ amzn.to/3JHH4Aw
know your power journal digital pdf ✰ stanwith.me/ju...
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✰ let's connect ✰
instagram ♡ / _juliarene
tik tok ♡ bit.ly/3kmlB2R
my podcast ♡ spoti.fi/3Q3KG2Z
disclaimer: this description contains affiliate links. if you use these links to buy something i may earn a commission. thank you for your support!
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⭐️ extra info ⭐️
my editor: bit.ly/3vaGMNy
my workout playlist: bit.ly/3HF8A2J
intro song: game time - kairo x easy mccoy
you’re more powerful than you think ♡

[@juliarene]

Ready To Build Muscle Burn Fat and Create Unwavering Confidence? Click Here> www.knowyourpower.net/today

[@trayxander6195]

Thank you Julia for being an inspiration to me and keeping my head in the game!!

[@ShegoLifting]

Your confidence in your posing routine has you glowing! Love to see it ❤

[@juliarene]

omg thank you!

[@JoseSanchez-fp3mp]

Good Morning, im so happy to be here in your channel Its not boring is so enjoyable and value for me.

[@cstottie5036]

I recently gained some weight :( and I’ve always been so healthy and fit but your videos are really helping me stay motivated to get back to it for a long time I was just so disappointed in myself for letting myself gain these 20lbs this year but your talk in the car just made me feel like this is just a bump in the road and I just needed to remember who tf I am !!! ❤️❤️❤️❤️

[@purplehayz03]

Girrrrllllll, Same!!!!! I'm excited to go through this new phase again. Life is a series of ups and downs, but it's totally doable to get to where we want. Best of luck ✨️

[@trayxander6195]

I hear you girl! I am in the same boat, 2024 is gonna be my year! Julia helps me stay motivated and keep my head in that place I need it to be..

[@candacecoulter982]

Yay!!! ❤ You have had an amazing physique since the very first video but it's crazy throughout your journey how much it's changed! You look awesome and thank you for taking the time out of your week to post these videos!! 😊

[@juliarene]

thanks you queen!

[@jojovaldez2766]

Julia s awesome with a phenomenal body and strong legs to die for😀😀😀😀😀

[@candacecoulter982]

@@jojovaldez2766 I know goals for sure 🙌

[@jojovaldez2766]

@@candacecoulter982 Yep. For sure

[@MariaGomez-rx6hi]

haven’t commented in months, but your butt and legs have grown a lot! love to see it🙌🏻

[@anastasialambropoulos2842]

I’m not a pro bodybuilder but I live like one. It’s the same thing day in day out but I love it!!!!!! Live watching u too

[@norlinapanattoni4373]

Thank you for consistently posting positive content. I’m starting a 90 challenge in July. Your tips are very helpful.

[@juliarene]

awe so glad to hear!

[@betterthanever9331]

I just want to tell you how inspiring you are to me. I see you and your effort and hardships and it’s all so motivating. Sharing with you how I feel about you and your videos is also so motivating for me because I know that you may or may not see this and it might or might not make your day a little better than it is. Btw although i watch a lot of the fitness influencers there is out there you know I only value you and chums suggestions because whatever you guys use as supplements I have used too lol

[@juliarene]

omg this means the world to me thank you!

[@mariehoupert1651]

Looooove U Julia !! Send you all the good vibes and positive energy !! I admire you so much to go through this journey! Big fan ❤❤❤!!

[@juliarene]

I love you!

[@stephtownz8082]

Just stumbled on your page and I love you! Lol Thanks for being real, not being annoying, and giving me some added motivation for the day!

[@juliarene]

awe yay! so glad you're here!! love you 🥰🧡

[@yssj04]

Thanks Julia. That was an all inclusive day in the life. Thanks for sharing your journey ❤

[@juliarene]

of course 🧡🧡🧡

[@sainsworth42]

the posing routine is 🔥! and i have to mention you said, 'putting him on all the things.' i was cracking up because twss

[@genieoleskie-dorsey983]

Stumbled upon your channel and now a subscriber! Loving you candor and straight forward info for those of us new to lifting and simply enjoy every video and appreciate all the help and insight! Best of luck making it to the Olympia! Where did you snag the light blue top and darker blue bottoms???

[@trayxander6195]

Hey she spoke about purchasing those from Amazon Yeoreo Leggings and shorts on another video. Hope this helps!

[@lauraschoenhaus8251]

I have been following you for a while & I just "LOVE" your spirit dear one & am soooo PROUD of you...✊🤩🙏🏋️‍♀️...love you girlie...💜💕💜

[@juliarene]

awe thank you so much!! love you! 🧡

[@tracyward333]

FOCUS! FOCUS! Totally reminded me of "PIVOT! PIVOT!" HAHA! Thank you so much for the inspiration! Your videos get me pumped!

[@juliarene]

LOL love that scene so much PI-VOT

[@Angela_Fleming]

That first shot of you getting out of bed made me have a flashback of Zach with the long, dark hair wig on pretending to be you. 😂 That cactus cup that you put your tea in is so cute! I live in Southern AZ, so I know a cactus when I see one. 😆 🌵 Take care Julia💕

[@juliarene]

HAHAHAH he was so on point right?! and thank you!! i love it:)

[@emilygarcia1920]

Gym bags are everything!!! Anything anyone ever needs is in my bag🤣 I have powerlifting and bodybuilding sons...them and their friends know, If they need something at the gym or meets i got it😂

[@juliarene]

truly!! 🤣

[@lilypeschanskaia4096]

Did you say "We're gonna pop it in the fridge" when you were cooking oats and put it in the microwave?😅😂 I love your videos, seeing you on prep is very motivational!😍

[@juliarene]

omg noway!! LOL

[@techguyjoe1]

I learn a lot about glute training watching her. I'm currently focusing on the glutes and hams and I've come a long way.

[@juliarene]

so happy to hear!!

[@Pixibliss]

Your body is looking great! It’s crazy how malleable our bodies are. ❤

[@terynka4797]

I love, love watched your videos. I'm excited and happy to watch every video❤️

[@celinamendoza7151]

I love your motivation! I wish I could do the challenge. It sounds so fun. I'll have to save up money for the next one.

[@ashleyaggie19]

Girl let me get my health stuff figured out then I’ll be supporting the next round for sure! (Hopefully) Sucks I can’t do this one. Just keep grinding. You already know what you can bring to the table so the only person you have to worry about competing with is yourself 💪🏼keep it up girl! I’d you’re ever down by cypress, tx let me know!

[@juliarene]

love you!! 🥰🧡

[@freds9678]

Always so happy to see a new video from you! Love you beautyyy queen❤

[@juliarene]

🧡🧡

[@Hovitv]

Oh man that intro 🫠😍

[@h34rt5k]

Always look forward to your Monday morning uploads ❤

[@juliarene]

awe thanks bby!

[@bran3227]

Love your channel. I checked out the 90 day realizes it's only open to women. Can't wait until you have your next one for both ☮️❤🙏

[@dorispeakman8177]

I love your videos! Can you do a gluten day video showing what we can do if we workout at home? I only have a bench and barbell weights and a few dumbbells.

[@immaculateclare6641]

hi, i workout at home too and i follow Caroline girvan workouts on youtube. shes a fitness coach that has programs for those of us who workout at home. i like her because shes not the kind to put out click baits or just being the typical influencer. she is knowledgeable, and gets down to business. search her up and you will see for yourself. i have grown muscles training with her.

[@stephiebreezy]

Loved this! My routine is pretty much the same. I can’t wait to see your final package and I can’t wait to finally got the stage.

[@juliarene]

thank you!!🧡

[@Daniellefullwood]

No way. U even use my fav perfume lol ur body is looking good my love, also that pose is a bit sultry, I love it! 😍

[@juliarene]

awe thanks!

[@Fitmommy92]

Damn girl you starting to get shredded ❤❤❤❤❤

[@arianearaujo6155]

I would like soooo much of not sweat in face to finish my workout beauty like you 🤣❤❤ And ur routine is not boring, is inspirer *-*

[@juliarene]

i do lots of layers 🤣🧡

[@bigreece_7151]

Such a beautiful woman and your body is flawless 🙌🏾🔥🔥

[@mctgdb]

Your physique looks amazing! I wish you the best !

[@Emily-vi8tz]

I don’t know what kind if salt you use but celtic salt has a bunch more minerals than regular table salt. It helps with hydration too

[@jojovaldez2766]

Around 28. 43. Just what the doctor ordered😀😀😀😀😀I m lovin it ❤ ❤ ❤

[@jojovaldez2766]

Nice dance posing that s a ❤ warming sight😀😀😀😀😀I love Julia forever. I can t help it but I m an authentic fan

[@jojovaldez2766]

What we need is more hugs and no thugs or drugs

[@daijav9488]

Can’t wait to see you compete

[@travislane6727]

Your posing was great and honestly that is a lot better. The details matter a lot I guess.

[@juliarene]

thanks!

[@jamestimm5028]

Hi hope all is well praying for you always

[@mireyavictoria2182]

Is there any social media format you WOULD share your macros and calories? For the first time in my life I'm CONSIDERING hiring a coach and actually training for a show. You and I have very similar body types and I also have to incoorporate more cardio and calorie cutting than most in order to achieve the same amount of leanness. However, no female bodybuilders I follow will share their cals and macros. I understand why, but at the same time, it always leaves me wondering what it takes. I understand everyone's body is different, but it would be great to just have some semblance of an idea of your nutrition and energy intake- from a purely scientific takeaway.

[@laniyoungblood4241]

Also I literally eat in my bathroom too when I'm getting ready lol #multitasking

[@spartancrown]

Oh you’re savage alright. Big fan, love what you represent.

[@inkislove777]

looooove your content 🫶🏼✨🧚🏼‍♂️

[@MrsNunswife]

Ms. Julia, that is a great physique you have there. If you haven’t done so already, do you mind making a detailed video on an off season and how women can get their hormones healthy again? Thanks in advance!

[@MugDoe1201]

Loving everything ofcourse Routine is AMAZING Posing is on point 👋👋👋👋👋

[@juliarene]

thank you!! 🧡

[@timjeffries1555]

OMG, I have a mason jar, frother, and whey protein at my desk at work. Looked real familiar.

[@Bellamendez285]

“And I’m gonna pop it in the friiiidge” *puts oatmeal in microwave* 😂

[@juliarene]

HAHAHHH

[@HerrKurt]

You're my favorite fbb

[@switzchf9997]

Wooo

[@joymanzano7155]

Nice! how long are you supposed to hold the stomache vacuums?? Thank you💜💜💜

[@christopherbriones8422]

Great videos ...not sure if you have ever talked about it but what do you do to get pumped up like gym music or videos you watch ?

[@juliarene]

i was actually just talking about this on my instagram story the other day! but chris bumstead and christian guzman have incredible videos for that! my gym music playlist is linked in my description!

[@DebWashington]

Looking good young lady 😊

[@kaitlynmain3786]

i was training so hard for my first show before i had to get my second hip surgery, trying to get back to it but my gym anxiety is making it so hard for me, i would like to do a show next year but i just need the motivation back

[@juliarene]

so so sorry love!! 🧡

[@kaitlynmain3786]

@@juliarene it is totally alright! i plan on training as much as possible this year and doing a show next year! i love our videos!

[@VickysSecretsx]

How often do you and your coach change your meal plan on prep?

[@dlouise64]

I’m the same as you i have to do the cardio ❤

[@Jay-bo1gs]

Sorry if this is a weird question, but do you have like zero iron or ferritin?

[@sarahtaylor7185]

What are all your powders? And where are they from?

[@healthy85]

Hey do you do tanning beds?? I love your tan!!!

[@sensualalchemy]

Hi Julia! Question regarding the KYP program. I saw 3 different rounds with 3 different start dates. I'm wanting to do the July 3rd round. Are there going to be separate registration dates, or just the current one and then you pick your start date? Also, can someone in their 40s do this program? Thx!

[@juliarene]

Yes someone in their 40s can def be apart of it! The rounds help us give each of you enough time to customize a program so If you sign up this week you will be round one and so on until we close completely , but all three rounds wil be together in the group once we close the shred!:) I'd love to see you there!

[@jmomlopez]

Your posing routine is interesting.. it kind of reminds me of the WBFF girls, they do a lot of hair touching and hair flipping.

[@juliarene]

thanks!

[@jojovaldez2766]

What happened with your left index fingernail? Did your nail break? You don t have to answer that question but I need to know the name of that posing song and artist so I could put that on MY PLAYLIST of songs. Thank you Julia sweetie. Love you and have a nice day everyday. The posing and that song was one of my favorite parts on this lovely wonderful video. I don t cry that often because a grown ass man s not supposed to cry unless when its necessary

[@juliarene]

Yessss it broke putting my shoe on🤣

[@jojovaldez2766]

@@juliarene Ok careful with it I m one of your new fans. I loved your dance pose and that song but I don t know the name of the song or the performer of the song

[@jojovaldez2766]

I clapped and show applause for your pose and strut. Give yourself a pat on the back Julia😀😀😀😀😀

[@becjohnson2107]

Like your voice 🥰

[@HaleighSiple]

"And put it in the fridge!" *Puts bowl in microwave* 😂

[@juliarene]

LMAO

[@Lizalove808]

Can I have the link to your water bottle

[@juliarene]

i don't see it on their site anymore but it's a hydrojug if you can find it!

[@awaismalik9013]

♥️♥️🔥

[@saripena6328]

Julia hi beautiful! Your shoulders are looking really good 👍 😊

[@Truckngirl]

Do they have a new division? Thicc?

[@juliarene]

LOL

[@jojovaldez2766]

Best of luck in winning your contests competition at the OLYMPIA sweet Julia I blow you a 💋 for luck I ll even keep my fingers crossed

[@wolfofcaladrien3827]

Muscle beauty. ❤❤❤

[@Bear-73-b3m]

Muscle ?

[@jay3109]

@@Bear-73-b3m yes

[@jacknelson927]

She’s pure muscle and beauty

[@billnorvell3682]

Bl

[@centenoj85]

Arriba los latinos

[@travislane6727]

I just thought of something! You should get some girls together maybe and see how much you can lift now. A max weight lift competition. I know I would like to know how much you can pick up. We know all your progress except max weight. Have a competition!!!

[@황인호-l4o]

💪🧍‍♀👙

[@travislane6727]

Julia you know I respect you a lot still don’t lose any more weight after this show. You look great and you may improve in competition but and more drastic weight loss you will look like the sticks. Your always number #1 and great effort you look amazing.

[@jay3109]

Do you ever go without makeup to the gym?

[@FreeDrugz]

why does it matter lol

[@juliarene]

i feel my best with makeup on at the gym:) usually i won't for cardio in the morning

[@RoseSzamosfalvi-pe2hh]

Don't it will grow back realy bad use laser hair removal it will grow back less

[@josephramos3140]

ARE YOU SINGLE JULIA😘😍

[@jojovaldez2766]

She might have a man

[@JupiterSlim]

Beginning is so cringe

[@juliarene]

super cringe

[@maeghanegli]

Girl! I NEEDED to hear that about needing to just dig deeper than some other competitors and not playing the victim. Just accepting it and knowing it’s my choice! 🫶🏽 thank you!!!