Bikini Body

Free4.03 (29 reviews)
Beginner program for female trainees that want a Bikini Fitness type body.
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.


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 great 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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Beginner
Full Gym
60 minutes
2 days
8 weeks
What People Are Saying
Natalia R. Woman, 27
3 weeks complete
No modifications
23 minutes ago
Crystal Pang Woman, 27
4 weeks complete
No modifications
14 days ago
usplusme Woman, 28
5 weeks complete
No modifications
20 days ago
Belle S. Woman, 27
3 weeks complete
1 year of prior experience
No modifications
24 days ago
Taylor G. Woman, 28
3 weeks complete
12 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
a month ago
Violetta P. Woman, 29
3 weeks complete
Less than expected strength gains
Marginal modifications
a month ago
Anonymous Woman, 34
4 weeks complete
No modifications
a month ago
T Lee Non-binary, 41
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a month ago
June W. Woman, 43
4 weeks complete
No modifications
a month ago
chey Woman, 16
3 weeks complete
0.5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a month ago
Mon
1. Unilateral Lying Leg Curls
1a
Alternative Exercise 1: Leg CurlNotes: 1a
Alternative Exercise 2: Standing Leg CurlNotes: 1a
SetsTargetIntensity
1
15 reps
-
2
15 reps
-
3
15 reps
-
2. Squat (Barbell)
1b
Alternative Exercise 1: Bulgarian Split Squat (Dumbbell)Notes: 1b
Alternative Exercise 2: Reverse Deficit LungeNotes: 1b
SetsTargetIntensity
1
8 reps
-
2
8 reps
-
3
8 reps
-
3. Standing Shoulder Press (Dumbbell)
1c
Alternative Exercise 1: Overhead Press (Barbell)Notes: 1c
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 reps
-
4. Wide Grip Lat Pulldown
1d
Alternative Exercise 1: Pull-Up (Assisted)Notes: 1d
SetsTargetIntensity
1
15 reps
-
2
15 reps
-
3
15 reps
-
5. Hip Thrust (Barbell)
2a
Alternative Exercise 1: Hip Thrust (Dumbbell)Notes: 2a
Alternative Exercise 2: Glute KickbackNotes: 2a
SetsTargetIntensity
1
15 reps
-
2
15 reps
-
6. Face Pull
2b
Alternative Exercise 1: Rear Delt Fly (Dumbbell)Notes: 2b
Alternative Exercise 2: Dumbbell High RowNotes: 2b
SetsTargetIntensity
1
15 reps
-
2
15 reps
-
3
15 reps
-
4
15 reps
-
Thu
1. Pull Through (Cable)
1a
Alternative Exercise 1: 45 Degree Hip ExtensionNotes: 1a
Alternative Exercise 2: Reverse HyperextensionNotes: 1a
SetsTargetIntensity
1
15 reps
-
2
15 reps
-
3
15 reps
-
2. Unilateral Leg Extension
1b
SetsTargetIntensity
1
15 reps
-
2
15 reps
-
3
15 reps
-
3. Calf Jump
1c
Alternative Exercise 1: Standing Calf RaiseNotes: 1c. Do unilaterally
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 reps
-
4. Push Up
1d
Alternative Exercise 1: Push Up (Knees)Notes: 1d
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
12 reps
-
5. Hip Abductor (Machine)
2a
Alternative Exercise 1: Hip AbductionNotes: 2a
SetsTargetIntensity
1
15 reps
-
2
15 reps
-
3
15 reps
-
4
15 reps
-
6. Butterfly Lateral Raise
2b
Alternative Exercise 1: Lateral Raise (Cable)Notes: 2b
SetsTargetIntensity
1
15 reps
-
2
15 reps
-
3
15 reps
-