Ashley Nocera workout plan

Ashley Nocera, the training plan

Discover athlete Ashley Nocera's training plan

Ashley Nocera is a 21-year-old WBFF athlete in the Bikini category.

It measures around 1.52m and weighs approximately 49kg.

His plan includes five weight training workouts per week and one cardio workout on Saturday, resting only on Sunday.

The lower limbs are worked three times a week, with good exercises such as squats or lunges, while the upper body only trains each muscle group directly once a week, while the abdominals are trained twice a week.

Use between 3 and 5 sets per exercise and the repetitions vary greatly, depending on the movement.

At the end of the article you also have the supplements used by this athlete.

If you don't know an exercise, just click on the name to see an example of it.

Monday – Lower limbs

Ashley Nocera workout plan

Tuesday – Arms and abdominals

Wednesday – Lower limbs

Ashley Nocera workout plan

Thursday – Shoulders, back and abdominals

Friday – Lower limbs

gym workout


  • Sources: and Instagram

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