Kate Upton’s Trainer Shares the Workout and Diet That’s Led to Her Incredible Body Transformation

06/09/2016 at 09:32 AM ET

Kate UptonGustavo Caballero/Getty

Kate Upton looks more toned than ever thanks to her dedication to regular sweat sessions with trainer Ben Bruno.

Bruno has been working with the model, 23, for the past eight months and has slowly been increasing her workload. And the results are amazing. (Seriously: You’ve got to see the super-revealing outfit she wore to her birthday party Thursday night!)

“One of they key tenets of my program is progressive overload,” Bruno tells PEOPLE. “We do slow increases over time, so you build gradually. It’s important to always strive to be better, whether that’s with more weights or reps or moving to a harder exercise. With Kate we do all three at different points, so we’ve gradually built up.”

Upton can now deadlift over 200 lbs., do sled pushes with 500 lbs., and do bear crawls with 300 lbs.

“She’s insanely strong,” says Bruno. “Stronger than a lot of athletes I train!”

And although Upton is newly engaged, Bruno says her workouts are not about shedding for the wedding.

“She’s always super motivated,” he says. “She pays attention to her performance. She’s not just going through the motions. She always wants to improve.”

Inspired not only by her personal achievement, Upton also keeps her head in the game with a little competition.

“She gets excited to set new records in the gym,” says Bruno. “On some of the things, she’s gotten into friendly competition with Chelsea Handler [who I also train], trying to push more weights.”

She also sticks to a mostly clean diet, but isn’t afraid to indulge.

“It’s lean protein at every meal, and really limiting sugar and processed foods,” says Bruno. “She does eat treats every once in a while, like everybody does. That’s totally fine. You just pick up where you left off, and keep on healthy eating. Her favorite treat is doughnuts. It’s not all the time, but life’s too short to not have some fun stuff every once in a while!”

Thanks to her commitment to eating healthy and regular exercise, Upton has undergone a total body transformation.

“She’s improved everything,” says Bruno. “Her legs and arms look great, her abs, everything.”

Gabrielle Olya, @GabyOlya

Share this story:

Your reaction:

Add A Comment

PEOPLE.com reserves the right to remove comments at their discretion.

Showing 21 comments

Anonymous on

DAMNNNNNNNNN

susan on

What’s her secret? Being 23.

Mira on

23 and no kids

jen on

much better. i was shocked she was a model. that face is ok , but the body is great

Carrotthebunny on

Wow! She looks great and is very strong.
Good for her🙂

stopkidding on

There has not been any transformation. Many people cannot figure out why she is a model based upon her breast implants alone. She is only marginally attractive, and marginally photogenic. She has no shape, and there really is nothing remarkable about her. She actually looks like a surf board with breast implants.

Anon on

I know her. She does not have implants. She is the real deal.

Danielle on

Motivation and heavy weights, that’s the way to do it.

Maria on

I think she looked great before. She was realistic and a good role model, and seems like she gave into bullies like the ones I read here. She was not fat, she was beautiful, but shallow, unhappy and miserable people need something to makes themselves feel good so they belittle others.

guest on

what transformation?

Joey on

She looks great! But I liked how she looked before. She displayed what women really looked like. Naturally curvy and vivacious. Now she blends in with the rest of them.

st on

How nice to be able to have a personal trainer give you non stop workouts and attention! We’d all look that good if we had the money & time!

Amy Davis on

It looks like her arm has been photoshopped.

Ellie on

I think she looked better with some more curves before. Now she looks too skinny, like everyone else in Hollywood.

hithere55 on

Tenets, not “tenants.” GOD this site makes me so annoyed.

Okay Then... on

All the people who say “I’d look that great too if I had the time and money,” you’re only lying to yourself. If you want it, you FIND a way to make it happen. You don’t have to want it, though. But don’t lie, it just makes you look like a petty jealous person.

Bobo on

She looked wayyy better chubby.

Karen on

Next time they photoshop her arm, they need to adjust the shadow, too! They should have left it alone, she looks great as is!

frantic on

Life is too short to eat mammals or fowl. and at every meal? Um, no.

and “more toned than ever?” She was not remotely toned on that SI cover. She was soft soft soft everywhere. and so what, lots of people liked it. um, them.

L. Pell on

Folks, the word is “tenets”, not “tenants” (quoting the trainer). People magazine should pick up on that, even if it’s within someone’s quote. Sheesh.

phre on

Actually, I prefered the way she looked before. Now she has the same body as every other model. A year ago she was more feminin and special, now it’s just “model average”. But: If she’s happy, good for her.

From Our Partners

Sign up for our daily newsletter and other special offers.
    Choose your newsletters
Thank you for signing up! Your request may take up to one week to be processed.
    see all newsletters