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Dave’s Bikini Build
IntermediateFree

Dave’s Bikini Build

Body sculpting for Pro Bikini Competition

Dave H.
Dave H.· Jun 2025
8athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
5 days
Level
Intermediate
Goal
Women's, Bodyweight Fitness, Athletics
Equipment
Full Gym
Session length
60 min
A bikini bodybuilding workout is a targeted fitness program designed to sculpt a lean, symmetrical, and aesthetically pleasing physique with an emphasis on glutes, shoulders, and core. Unlike traditional bodybuilding, the bikini division does not focus on extreme muscularity, but rather on balance, poise, and feminine muscle tone. Training Focus • Glutes & Hamstrings: Key areas for bikini athletes. Workouts emphasize shaping and lifting the glutes without overdeveloping the quads. • Shoulders: Round, capped deltoids create the illusion of a smaller waist and balanced upper body. • Core: A flat, tight midsection with visible muscle tone, but not overdeveloped or blocky. • Back & Lats: Mild development to add V-taper and improve symmetry.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on women's and bodyweight fitness and athletics
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Glutes
24.7%
Abductors
11.8%
Hamstrings
8.8%
Lower Back
7.7%
Upper Back
7%
Lats
6.7%
Front Delts
6.1%
Biceps
5.6%
Quadriceps
4.4%
Abs
4.3%
Triceps
4.1%
Middle Delts
3%
Chest
2.9%
Rear Delts
1.7%
Adductors
0.6%
Forearms
0.6%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Reverse Fly (dumbbells)120 reps@7
115 reps@7
110 reps@7
2Hammer Strength Shoulder Press115 reps@7
112 reps@7
110 reps@7
3Upright Row (Barbell)112 reps@7
110 reps@7
18 reps@7
4Front Raise118 reps@7
115 reps@7
5Lateral Raise (Dumbbell)112 reps@7
110 reps@7
6Abs Crunch (Machine)115 reps@7
112 reps@7
110 reps@7
#ExerciseSetsRepsLoad
1Lying Leg Curl120 reps@7
118 reps@7
115 reps@7
2Stiff Leg Deadlift120 reps@7
118 reps@7
115 reps@7
3Hip Abductor (Machine)212 reps@7
18 reps@7
4Glute Bridge (Barbell)312 reps@7
5Glute Kickback (Cable)315 reps@7
6Reverse Hyperextension330 reps@6
7Lateral Banded Walk320 reps@6
8Hip Abduction (Band)430 reps@6
#ExerciseSetsRepsLoad
1Lat Pulldown120 reps@7
114 reps@7
112 reps@7
110 reps@7
2High Row115 reps@7
112 reps@7
110 reps@7
3Lat Pulldown118 reps@7
115 reps@7
112 reps@7
110 reps@7
4Single Arm High Row (Cable)115 reps@7
112 reps@7
110 reps@7
18 reps@7
5Glute Bridge (Barbell)312 reps@7
6Glute Kickback (Cable)315 reps@7
7Reverse Hyperextension330 reps@7
8Lateral Banded Walk320 reps@6
9Hip Abduction (Band)430 reps@6
#ExerciseSetsRepsLoad
1Incline Bench Press (Barbell)118 reps@7
115 reps@7
2Incline Chest Fly (Dumbbell)120 reps@7
118 reps@7
3Incline Bench Press (Dumbbell)115 reps@7
112 reps@7
4Hammer Curl (Cable)120 reps@7
118 reps@7
115 reps@7
5Bicep Curl (Dumbbell)115 reps@7
112 reps@7
110 reps@7
6Tricep Pushdown (Cable)120 reps@7
118 reps@7
115 reps@7
7Overhead Tricep Extension (Cable)118 reps@7
115 reps@7
112 reps@7
8Abs Crunch (Machine)118 reps@7
115 reps@7
112 reps@7
#ExerciseSetsRepsLoad
1Leg Press330 reps@7
2Hack Squat120 reps@7
118 reps@7
115 reps@7
3Walking Lunge320 reps—
4Hip Abductor (Machine)120 reps@7
118 reps@7
115 reps@7
5Glute Bridge (Barbell)312 reps@7
6Glute Kickback (Cable)315 reps@7
7Reverse Hyperextension330 reps@7
8Lateral Banded Walk320 reps@6
9Hip Abduction (Band)430 reps@6

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Dave’s Bikini Build is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.

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.

Dave’s Bikini Build is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Dave’s Bikini Build is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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