program poster

Bikini Body

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Written by Menno Henselmans
Published on Apr 16, 2025
2,269 athletes joined

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

3.82
(20 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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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(20 ratings)
Only ratings with written feedback are displayed here.
3.82 / 5
Boostcamp UserAge 35, Woman
7 days ago
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
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
Sarah B.Age 23, Woman
3 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.
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