Melissa Le Man
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Who is Melissa Le Man?

Australian bikini competitor and fitness model Melissa Le Man. In 2010, after quitting her office job, she started competing.

Short Career of Melissa Le Man

Melissa Le Man was able to obtain her WBFF Pro Card in just three years, and since then, she has gained fans from all around the world, turning into an internet superstar in the fitness industry.

Wake up and crush your day. Attitude is everything, set your mind right and achieve your goals”

Body Measurements of Melissa Le Man

Full Name: Melissa Le Man
ERA: 2010
PROFESSION: Professional Bikini Athlete, Fitness Model
WEIGHT: 125 – 135 lbs (56.7 – 61.2 kg) 
HEIGHT: 5’4″(162.5cm)

Succeeding means believing in something with so much passion that it becomes your reality. Passion is fuel to your fire.

Melissa Le Man


Exercise Modeling

  • Ultra-Fitness Magazine
  • Oxygen Magazine
  • Men’s Muscle and Health Magazine
  • Women’s Fitness Magazine
  • Natural Bodz Magazine
  • Ironman magazine the USA
  • Ironman Magazine AUS
  • Muscle and Fitness Hers

Competition History

  • 2013 ANB Asia Pacific Day, Fitness Model Under 30 Short – 1st
  • Awarded WBFF Pro Status 2014
  • 2014 WBFF World Championships Pro Fitness – Finalist
  • 2015 WBFF World Championships Pro Fitness – Finalist
  • 2016 WBFF World Championships Pro Fitness – Finalist

“I have always been an ‘active’ type of a person. However, when I decided in 2010 that I wanted to compete, it was the start of a life changing journey.”


Beginning A Fitness Journey

Melissa Le Man was born and raised in Queensland, Australia, and has always had a passion for physical exercise. She participated in a variety of sports, including touch football and netball, and gained a slim figure.

She had chosen to run on treadmills at this stage rather than lift any weights at the gym.

Following her college graduation, she started working in corporate jobs. She had a new job in an office in her hometown, where she spent much of her time sitting down.

Melissa Le Man grew dissatisfied with her level of inactivity and desired to pursue a career in a field she enjoyed. Melissa started to consider a career as a professional athlete as she became determined to improve her circumstances.


At the age of 24, Melissa started getting ready to enter her first show in 2009. To add size and dimension to her body, the Australian started weightlifting in the gym.

In 2010, Melissa competed for the first time and instantly fell in love with bikini competitions. She continued to grow stronger as she gained knowledge and exposure to the sport.

She decided to concentrate on obtaining a Pro Card at this stage.

“I was able to change my shape with the correct nutrition and exercise,” the author said.

Card Pro

Melissa didn’t have to wait long to win a trophy in her first major competition—the 2013 ANB Asia Pacific Day.

This encouraged her to work even harder, and a year later, she had accomplished everything she had set out to do. After constantly winning bikini competitions, Melissa, at 29 years old, ended 2014 with her Pro Card.

Online Iconic

Melissa had received a ton of publicity because of her spectacular performances at bikini shows. She began gaining a lot of social media followers as a result of people admiring her amazing form.

By 2016, Melissa had achieved social media fame as she persisted in sharing her fitness journey through images and videos with followers all around the world

“I want you to know that there is no such thing as failure when you start to believe that every experience is an opportunity to grow.”

Melissa Le Man


Monday – Legs 

  • Treadmill (Fasted Cardio) – 45 mins
  • Barbell Squats – 10 sets of 10 reps
  • Leg Press – 10 reps (superset)
  • Barbell Walking Lunges – 5 sets of 20 steps
  • Stiff Leg Dead Lifts – 12 reps (superset)
  • Lying Hamstring Curl – 5 sets of 15 reps
  • Leg Extension – 15 reps (superset)
  • Jump Squats – 5 sets of 20 reps

Tuesday – Shoulders, Back, & Calves

  • Bike (Fasted Cardio) –  45 mins
  • Seated Shoulder Press Machine – 5 sets of 10 reps
  • Single Arm Dumbbell Arnold Press – 5 sets of 10 reps
  • Standing Cable Shoulder Press – 10 reps (superset)
  • Narrow Pushups – 5 sets of 10 reps
  • Dumbbell Lateral Raise – 10 reps (drop set)
  • Cable Front Raise – 5 sets of 10-15 reps
  • Rear Delt Machine – 15 reps (drop set)
  • Seated Calf Raise Machine – 5 sets of 30-50 reps

Wednesday – Cardio & Core 

  • Bike (Fasted Cardio) – 45 mins
  • Core & Yoga – 90 mins

Thursday – Arms & Abs 

  • Abs – 15 mins
  • Bike – 30 mins
  • Dips – 5 sets of 10 reps
  • Skull Crushers – 10-12 reps (superset)
  • Close Grip Bench – 5 sets of 15 reps
  • Cable Tricep Push Down – 15 reps (superset)
  • Tricep Rope Flare – 5 sets of 25 reps
  • Barbell Bicep Curl – 10 reps (superset)
  • Cable Rope Bicep Curl – 5 sets of 15 reps

Friday – Back & Chest Circuit

  • Bike (Fasted Cardio) – 45 mins
  • Bent Over T-Bar Row – 10 reps
  • Close Grip Chins – 10 reps
  • Seated Row – 15 reps
  • Underarm Grip Lat Pull Down – 10 reps
  • Incline Chest Press Machine – 10 reps
  • Cable Cross Overs – 15 reps
  • Push Ups – 10 reps
  • (Rest for 45 seconds, then repeat 5 times)

Saturday – Abs & Cardio 

  • Abs – 15 mins
  • Incline Treadmill – 30 mins

Sunday – Rest 

  • Walk along the beach for 45 mins

“Who wants to get lean but still eat yummy food? … me! I’ve done the years of super strict nutrition to drop body fat and since learnt it doesn’t have to be like that. Enjoy foods you like and still get the results you want.”


Diet, in Melissa’s opinion, is essential to sculpting a nice shape. She is aware that losing body fat requires healthy eating and adhering to a diet plan.

Melissa Le Man started eating boring things, but she soon found that if she worked harder in the gym, she could squeeze in some small indulgences. She also thinks that you may enjoy tasty meals while going through the process.

Stacking supplements

The following vitamins are the ones Melissa takes:

  • Spirulina
  • Multi-vitamins
  • Fish Oil
  • BCAA’s
  • Whey Protein

“If I can achieve my dreams so can you! Write them down, say them out loud, make them a priority. This is YOUR life, YOU control the outcome”

Influences and Idols

Since Melissa has always been encouraged to succeed and supported by her mother, she cites her as her primary influence.

“I have been shaped into the person I am now by several influences. My mother is the person I most look up to. She is a hardworking woman who has inspired me to follow in her footsteps.

She has been my rock and role model from the beginning and is continuously giving me excellent advice and direction.

Anything you dream can become reality: if you work hard enough for them, don’t give up when things are not running smoothly and have patience…”

What Melissa Le Man Can Teach Us?

If you’re not satisfied with your life, change it, as Melissa Le Man has taught us. She took the important decision to follow her passion for fitness because she didn’t enjoy working in the corporate environment.

Within three years of competing, Melissa obtained her WBFF Pro Card, demonstrating that anyone can achieve their goals if they put in the necessary effort.