logo
BoostcampPNG
program poster

Bikini Body

by Menno Henselmans
2,073 athletes joined

Beginner program for female trainees that want a Bikini Fitness type body.

3.82
(18 ratings)

PROGRAM DESCRIPTION

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.

PROGRAM OVERVIEW

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Days Per Week
    2 days
  • Recommended Days
    Mon, Thu
  • Time Per Workout
    60 minutes
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
WHAT PEOPLE ARE SAYING(18 ratings)
Only ratings with written feedback are displayed here.
3.82 / 5
Andrea R.Age 45, Woman
2 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great workout! I like than I’m able to swap out something since I have arthritis; some are just not doable. I’ve gained immense strength which helps with my job in nursing! I would definitely recommend to anyone wanting to better target different areas or if you’re stuck in a rut!
Stasha D.Age 35, Woman
3 months ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
No modifications
Great 2 day split for beginners or those getting back into the gym!
Show All Reviews

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.