Lauren Findley is a Figure Competitor and social media sensation. She began her fitness journey to make changes in her college days. Now she has become a beacon of positivity in the community, and an inspiration for others. This is her life story, competition history, diet, training routine, and more.
Lauren Findley
(Figure Competitor)
Athlete Statistics
| Full Name: Lauren Findley | |||
| Weight | Height | Age | Date of Birth |
| 115-125lbs(52.2-56.7kg) | 5’2 (157.5 cm) | 30 years | April 21st, 1991 |
| Nationality | Era | ||
| American | 2010 | ||
Early Life
Growing up, Lauren Findley was always in the gym, but only in a casual manner. In her early schooling days, she would be a part of her school’s track team, and this type of exercising would translate to her gym activities. She would oftentimes find herself going to a gym, and running on a treadmill a few times a week. However, she never took things too seriously, considering herself to just be a typical gym-goer.
Although she was always conscious of her diet, Findley would regularly be eating junk food. In particular, her college days saw her partying a lot, and not taking care of herself. Eventually, she got tired of this lifestyle and decided that it was time to make a change. Finding inspiration from some of the fitness models on social media, Lauren would slowly begin to devote herself to a lifestyle of fitness and bodybuilding.
Lauren Findley – Bodybuilding Career
Admittedly, Lauren Findley had to adjust her training style when making the jump to being a full-time athlete. She was used to doing the running and leg work that comes from her background in track. However weight training was a completely new venture, so there was a lot of learning at first. Teaming up with legend Hany Rambod, she was able to get all the learning that she needs.
Nevertheless, Lauren stayed at it and persevered, picking up best practices for training and diet along the way. Eventually, she became confident enough in her physique to try her hand at a bodybuilding contest. So in 2015, she would enter the NPC Gold’s Classic event, competing as a figure competitor. Ultimately this would prove a valuable learning experience, as her fifth-place performance would give her insight into what she needed to change to win at a high level.
Over the next year, Findley would keep her nose to the grindstone, working on making improvements. Using what she learned in 2015, she was able to adjust the weaker areas of her frame. Then she brought a far more complete package to the stage at the 2016 NPC South Jersey Championships. This would pay off too, as she would win this show.
Despite the fact that she has not competed since then, Lauren has not completely given up on her bodybuilding endeavors. She is still working to bring her game up, even though she has put more focus on her modeling efforts in recent years. Nevertheless, she eventually hopes to do enough to earn her IFBB Pro Card at some point.
Competition History
2015
- NPC Gold’s Classic – 5th (Figure)
2016
- NPC South Jersey Championships – 1st (Figure, Figure Novice)
Lauren Findley – Fitness Model Career
In terms of her career as a fitness model, Lauren Findley seems to have found more enjoyment in this field. Initially she became recognized as an athlete for Evogen, due to working with Hany Rambod. That being said, she truly began picking up steam with her Instagram, growing into a following of over 700,000 people who are drawn to his impressive physique and fitness tips. This led to her getting attention from several brands, who she has since modeled for.
Some of the companies Laura Findley has modeled for include:
- Evogen
- GymShark
- MVMT
- Beat Kicks
Lauren Findley – Training Regimen
When it comes to her training, Lauren Findley has taken a lot of cues from her coach, Hany Rambod. She trains seven days a week, taking an active rest day once a week. Her major focus is on her legs, as that and her glutes are her most defined feature. However, she says that she needs to put an extra special focus on her hamstrings, as she tends to be quad dominant. This lets her keep her legs balanced and symmetrical.
Below is Laura’s weekly training split:
Day One (Chest/Triceps)
- Flat Bench Press (4 sets/8-12 reps
- Incline Dumbbell Press (4 sets/15, 12, 10, 8 reps)
- Cable Crossovers (4 sets/15 reps) (high/middle/low)
- Pec Dec Fly’s (4 sets/10-15 reps)
- Rope Cable Pushdowns (4 sets/15, 12, 10, 8 reps)
- Rope Overhead Extensions (7 sets/10-15 reps)
- Dips (3 sets to failure)
- Single Arm Pulldowns (3 sets/10-15 reps)
- Dumbbell Kickbacks (4 sets/12-15 reps)
Day Two (Shoulders/Abs/Cardio)
- Seated Dumbbell Shoulder Press (4 sets/15, 12, 10, 8 reps)
- Single Arm Lateral Raises (4 sets/12-15 reps)
- Plated Front Raises (3 sets to failure)
- Rear Delt Pec Dec Fly’s (4 sets/15, 12, 10, 8)
- Dumbbell Lateral Raises (4 sets/10-15 reps)
- Dumbbell Front Raises (4 sets/10-15 reps)
- Hanging Leg Raises (4 sets to failure)
- Cable Rope Crunches (4 sets/15-20 reps)
- Ab Wheel (4 sets/15-20 reps)
- Stair Climbers (30 minutes/30 seconds work, 30 seconds rest)
Day Three (Glute/Hamstrings)
- Bridges (4 sets/15 reps)
- Cable Kickbacks (4 sets/12-15 reps)
- Seated Leg Curl (4 sets/12-15 reps)
- Dumbbell Bulgarian Split Squats (4 sets/12-15 reps) (each leg)
- Machine Kickbacks (3 sets/12-15 reps) (each leg)
- Stiff Legged Deadlifts (4 sets/8-12 reps)
- Lying Leg Curls (4 sets/12-15 reps)
Day Four (Back/Biceps/Cardio)
- Wide Grip Pulldowns (4 sets/15, 12, 10, 8 reps)
- Bent-Over Barbell Rows (4 sets/8-12 reps)
- Pull Ups (4 sets to failure)
- V- Bar Pulldowns (4 sets/12-15 reps)
- Seated Rows (4 sets/12-15 reps)
- Rack Pulls (4 sets/8-12 reps)
- One Arm Dumbbell Rows (3 sets/8-12 reps)
- Treadmill Sprint Intervals (30 minutes/1 minute on, 30 seconds off)
Day Five (Shoulders/Abs)
- Seated Barbell Overhead Press (4 sets/8-12 reps)
- Cable Lateral Raises (4 sets/12-15 reps) (each arm)
- High Cable Rope Pulls (4 sets/12-15 reps)
- Dumbbell Front Raises (4 sets/10-15 reps)
- Dumbbell Rear Delt Rows (4 sets/12-15 reps)
- Hanging Leg Raises (4 sets to failure)
- Cable Rope Crunches (4 sets/15-20 reps)
- Ab Rollouts (4 sets/15-20 reps)
Day Six (Active Rest)
- 30-35 minutes Light Cardio/Abs
Day Seven (Legs) (Quad Focused)
- Narrow Stance Squats (4 sets/8-12 reps)
- Leg Extensions (4 sets/15 reps)
- Dumbbell Goblet Squats (4 sets/15 reps)
- Barbell Walking Lunges (4 sets/15-20 reps) (each leg)
- Front Squats (4 sets/8-12 reps)
- Narrow Stance Leg Press (4 sets/8-12 reps)
Diet and Nutrition
Lauren Findley tends to stay lean year-round, and that is a function of her strict dieting. That being said, she feels that it is important to listen to your body when it comes to what you do or do not eat. While she is constantly eating clean, there are some things that are considered staples of clean eating that she does not like, so she does not eat them.
This is Findley’s daily diet:
Meal 1:
- 1 Egg Yolk
- 4 Egg Whites
- Oats (1 cup)
- 2 Slices Ezekiel Bread or 1 Multi-Grain English Muffin
Meal 2:
- Chicken (4-6 oz.)
- Mixed Green Vegetables (5 oz.)
Meal 3:
- 1 ½ scoops Protein
- Natural Peanut Butter (1 tbsp, mixed with water)
Meal 4:
- White Fish (5 oz.)
- Mixed Green Vegetables (5 oz.)
Meal 5: (Pre Workout)
- Chicken (4-6 oz.)
- Brown Rice (1 cup)
- 1 Sweet Potato
Meal 6: (Post Workout)
- Red Meat (4-6 oz.)
- Mixed Green Vegetables (5 oz.)
As far as supplements are concerned, Lauren uses a fairly standard array of different products. She is not opposed to using supplements at all, feeling that the proper additives allow for the most optimal results from your training. This is her supplement stack:
- Pre Workout Stimulant
- L-Carnatine
- BCAA’s
- Glutamine
- Multivitamin
- B6 and B12
- Fish Oil
Additional Information
Lauren Findley is a huge inspiration to those who think that you have to be an athlete your whole life to be successful. She found her inspiration from the likes of Nicole Wilkins and Swann De La Rosa, and was able to use that to follow in their footsteps. Now she is a model, bodybuilder, and coach, all because she finally decided to make fitness her priority.
