Ida Bergfoth is a professional athlete, figure competitor, fitness model, small business owner, online coach, and more. Her transformation over the years has been nothing but uplifting. She decided to share her experience with others by creating personalized workout plans. A huge advocate for not giving up in the face of obstacles and difficulties, Ida is just the push you need to invest time and effort in a fitter you.
She was very active from a young age and participated in various sports. At 14, while helping a neighbor move some big tires, she decided to become a bodybuilder when she grew up. A year later, when she was old enough, she joined her small-town gym, and so it began. She deepened her interest in fitness and started coaching athletes. But it wasn’t until she was 21 that she realized this was her life’s mission.
Ten years after lifting that heavy truck tire, she stepped onto the stage for her first-ever fitness competition. Family and friends surrounded her, and she will never forget the sense of victory she felt in front of them. Although this is an individual sport, she cannot fully enjoy it without a strong support system.
It isn’t easy to embark on a healthy lifestyle journey without guidance and support, which is why she is here to help you reach your goals. Ida Bergfoth founded ibfitcoaching, an online training program that aims to help others achieve their dream bodies. The programs are fully customized to your goals and schedule and will be updated monthly based on your progress.
Ida Bergfoth is not only one of the most knowledgeable trainers in the fitness industry but also one of the kindest and most encouraging. If you want to find yourself with a frame like hers, give her a follow and learn her ways. She shares a mixture of helpful fitness content on her social media accounts, including diet tips, training techniques, and advice.
Ida Bergfoth Workout
Ida Bergfoth trains five to six times per week, dedicating each workout to a different muscle group to allow it to recover before the next session. She constantly varies her workouts so that her body does not become accustomed to a particular routine. She also employs high-intensity bodybuilding techniques to stimulate muscle growth and hypertrophy. This has enabled her to maintain the sculpted physique she has displayed on stage for years.
Monday: Quads, Calves
- Front Squats: 4 sets of 10-12 reps
- Rear Foot Elevated Split Squats: 4 sets of 10-12 reps
- Calf Press: 4 sets of 10-12 reps
- Leg Extension: 4 sets of 10-12 reps
- Leg Press: 4 sets of 10-12 reps
- Seated Calf Raise: 4 sets of 10-12 reps
- Walking Lunge: 4 sets of 12-15 reps
- Box jump: 4 sets of 12-15 reps
Tuesday: Back
- Deadlift: 4 sets of 10-12 reps
- Barbell Bent-Over Row: 4 sets of 10-12 reps
- Lat Pulldown: 4 sets of 10-12 reps
- T-Bar Row: 4 sets of 10-12 reps
- Underhand Inverted Row: 4 sets of 10-12 reps
- Single arm Dumbbell Row: 4 sets of 10-12 reps
- Pull-Up: 4 sets of 10-12 reps
Wednesday: Chest
- Flat Bench Press: 4 sets of 10-12 reps
- Incline Bench Press: 4 sets of 10-12 reps
- Decline Bench Press: 4 sets of 10-12 reps
- Dumbbell Flye: 4 sets of 10-12 reps
- Cable crossover: 3 sets of 12-15 reps
- Chest Dip4 sets of 10-12 reps
- Push-Ups: 4 sets to failure
Thursday: Glutes, Hamstrings
- Barbell side split squat: 4 sets of 10-12 reps
- Barbell Hip Thrust: 4 sets of 10-12 reps
- Dumbbell reverse lunge: 4 sets of 10-12 reps
- Dumbbell sumo squat: 4 sets of 10-12 reps
- Lying Leg Curls: 4 sets of 10-12 reps
- Romanian Deadlift: 4 sets of 10-12 reps
- Single-leg cable hip extension: 4 sets of 10-12 reps
Friday: Arms
- Barbell Bicep Curl: 4 sets of 10-12 reps
- Dumbbell Preacher Curl: 4 sets of 10-12 reps
- Cable Bicep Curl: 4 sets of 10-12 reps
- Skull Crusher: 4 sets of 10-12 reps
- Triceps Dip: 4 sets of 10-12 reps
- Cable Triceps Pushdown: 4 sets of 10-12 reps
- Overhead Tricep Extension: 4 sets of 10-12 reps
Saturday: Shoulders
- Military Press: 4 sets of 10-12 reps
- Incline Bench Press: 4 sets of 10-12 reps
- Lateral Raise: 4 sets of 10-12 reps
- High Cable Chest Fly: 4 sets of 10-12 reps
- Dumbbell Shoulder Push Press: 4 sets of 10-12 reps
- Cable Face Pulls: 4 sets of 10-12 reps
- Barbell Shrugs: 4 sets of 10-12 reps
Sunday: Rest
Ida Bergfoth Diet Plan
To maximize your gym results, you must pay attention to your diet, as eating the wrong foods can harm your bodybuilding goals. Ida Bergfoth always makes sure that her protein intake is sufficient to sustain her muscles as they repair and rebuild following workouts. A person who regularly lifts weights should consume 1.2-1.7 grams of protein per kilogram of body weight per day to maintain and build muscle. She also ensures she gets enough carbohydrates, healthy fats, essential micronutrients, and at least five servings of fruits and vegetables daily.
Lean meats will help your body build more muscle. Healthy fats are generally the best for stimulating the formation of lean muscle because they raise HDL levels. HDL promotes growth hormone production, which triggers more amino acids needed to develop muscle tissue. Potassium, another essential nutrient found in foods like avocados and bananas, aids in protein synthesis and muscle growth throughout the body.
- Breakfast: Greek yogurt, nuts, whole-grain granola, and fresh berries.
- Snack: grilled turkey breast.
- Lunch: sirloin steak with broccoli and mushrooms.
- Snack: avocado with natural nut butter.
- Dinner: broiled fish, brown rice, and a mixed green salad.
Ida Bergfoth Supplements
Three major criteria must be met to build muscle mass: eating more calories than you burn, consuming more protein than you break down, and engaging in a workout program that challenges your muscles. While it’s possible to fulfill all of these requirements without using dietary supplements, some products may help you achieve your goals. Her favorite supplements are as follows:
- Whey
- BCAAs
- Creatine
- L-Glutamine
- Multi-Vitamins
- Fish Oil
