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Bikini Body

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Written by Menno Henselmans
Published on Apr 16, 2025
2,202 athletes joined

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

3.82
(19 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.

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.

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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
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.6%
Upper Back
12.1%
Hamstrings
9.1%
Quadriceps
8.8%
Middle Delts
8.8%
Front Delts
8.8%
Triceps
6.2%
Abductors
5.9%
Rear Delts
5.6%
Lats
4.4%
Calves
4.4%
Chest
4.4%
Adductors
1.8%
Biceps
1.8%
Abs
1.5%
Lower Back
0.6%
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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(19 ratings)
Only ratings with written feedback are displayed here.
3.82 / 5
Sarah B.Age 23, Woman
2 months ago
6 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Pretty good program, it’s hard to see much progress when only going 2 days a week but I definitely noticed myself become stronger. I completed this program almost 2 times and it was definitely a good start to my gym time. I did swap out the calf jumps and pushups for machines because I didn’t feel those were doing much for me.
Andrea R.Age 45, Woman
3 months 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!
Show All Reviews
0
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