Bikini Body
Beginner program for female trainees that want a Bikini Fitness type body.
Overview
This program is tailored to female novice trainees that want a Bikini Fitness type body without actually competing: an athletic physique with an emphasis on lower body development, a peachy booty, a healthy body fat level and an hourglass figure.
We strongly recommend that you read Menno's free article The Ultimate Beginner’s Workout for a Bikini Body before starting to program.
Breaking Down Bikini Body
You can perform this program 2 or 3 times per week, alternating between workouts A and B each time you train. Twice a week is good to start with.
This program is tailored to female novice trainees that want a Bikini Fitness type body without actually competing: an athletic physique with an emphasis on lower body development, a peachy booty, a healthy body fat level and an hourglass figure.
We strongly recommend that you read Menno's free article The Ultimate Beginner’s Workout for a Bikini Body before starting to program.
While you can perform this program 2 or 3 times per week, alternating between workouts A and B each time you train, twice a week is good to start with. This program done 3x per week is intensive for a beginner, but after multiple months you could work up to performing a workout every other day. Done meticulously, you should make some pretty steady gains for at least a year on this program.
The program is currently setup in the Boostcamp app for 2x/week. If you would like to do 3x/week, simply start the next week's session.
Who it's for
Reviews
Program feels great so far! A lot of the workouts are on high traffic machines so it’s hard to superset as prescribed but other than that it’s good
it’s a very good app
This is a great weight lifting program if youre someone like me who needs a lighter program to combine with cardio training.
Got motivated and no more cheating on workout days 😅 No significant difference that could be because I am not watching my diet but build strength and happy with the app. Thank you
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Unilateral Lying Leg Curls | 3 | 15 reps |
| 2 | Squat (Barbell) | 3 | 8 reps |
| 3 | Standing Shoulder Press (Dumbbell) | 3 | 12 reps |
| 4 | Wide Grip Lat Pulldown | 3 | 15 reps |
| 5 | Hip Thrust (Barbell) | 2 | 15 reps |
| 6 | Face Pull | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull Through (Cable) | 3 | 15 reps |
| 2 | Unilateral Leg Extension | 3 | 15 reps |
| 3 | Calf Jump | 3 | 12 reps |
| 4 | Push Up | 3 | 12 reps |
| 5 | Hip Abductor (Machine) | 4 | 15 reps |
| 6 | Butterfly Lateral Raise | 3 | 15 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Exercise & nutrition scientist. Int'l public speaker and best selling author. Physique coach.
Common questions
Yes, Bikini Body is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Bikini Body is structured around 2 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Bikini Body is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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